Tai Chi A Brief Introduction Image purchased from

Tai Chi A Brief Introduction. Image purchased from Shutter. Stock. Linda Gabriel, Ph. D, OTR/L

“Tai chi is a mind-body exercise rooted in multiple Asian traditions, including martial arts, traditional Chinese medicine, and philosophy. Tai chi training integrates slow, intentional movements with breathing and cognitive skills (for example mindfulness and imagery). It aims to strengthen, relax, and integrate the physical body and mind, enhance the natural flow of Qi, and improve health, personal development, and self-defense” (Wayne, 2013, p. 14). Linda Gabriel, Ph. D, OTR/L

• Tai Chi evolved in China from martial art to health promoting exercise for the entire population consistent with Taoism and traditional Chinese medicine (TCM). • Tai chi was introduced in the United States in the 1940 s and 1950 s. • In the West, tai chi and qi gong are considered complementary health approaches by the National Centers for Complimentary and Integrative Health (NCCIH). https: //nccih. nih. gov/health/taichi. Linda Gabriel, Ph. D, OTR/L

• Qi and Chi – Restorative Energy • Mind Body Practices • Mindfulness – Notice and focus on sensations from body, breath, and emotional states without judgement. Linda Gabriel, Ph. D, OTR/L

Yin and Yang Tai Chi is based on the concept of yin and yang. The symbol represents complementary opposites when taken together create a balanced, dynamic, inter-dependent whole (Wayne, 2013). Linda Gabriel, Ph. D, OTR/L

Movements are SLOW • Requires more motor control • Focused attention • Awareness of shape of body, proprioception, and internal movement. • Slows down brain – facilitates mindfulness “Can you slow it down more, it’s still too fast!” • Shifts CNS toward parasympathic • Active relaxation – Keep muscles and tissues soft while moving – When tissues are soft, fluids and energy can move more easily. Linda Gabriel, Ph. D, OTR/L

Components of Tai Chi Posture • Basic Stance – Feet shoulder/hip width apart. – Soft joints – Lower or sink center of mass – Alignment • Weight shifting – Slowly “pour” weight – Typically move 70% of weight Images from http: //brisbanechentaichi. weebly. com/skill-knowledge. html Linda Gabriel, Ph. D, OTR/L permission. Used with

Let’s Move – Lifting Water https: //www. youtube. com/watch? v=32 t. H 89 v. Bt. Ts&t=275 s Perth Taichi Academy: 18 Taiji Qigong Linda Gabriel, Ph. D, OTR/L

White Crane Spreads her Wings 1. Sink with knees bent, wrists bent slightly, and thumbs opposing fingers lightly (beak). 2. Slowly extend knees and let arms float up to about 90°. Wrists leading. 3. Hands open so palms facing out. Soft hands. 4. Slowly sink as arms float down, wrists leading. 5. Resume original hand position (beak). Repeat from 2. Linda Gabriel, Ph. D, OTR/L

Wave Hands in Clouds 1 2 6: 20 3 Linda Gabriel, Ph. D, OTR/L 4 5

Bow Stance • From Basic Stance, shift 70% weight to R foot • Turn L foot outward about 20° • Shift all weight to L foot and slide R foot forward about length of foot. • Return weight to middle and sink slightly. Knees should be slightly bent and over feet. Knees should not extend past toes. • Slowly shift about 70% of your weight to the back leg. forward. leg Keep facing Linda Gabriel, Ph. D, OTR/L L R

Scooping the Sea 1. Weight on back leg Arms moving upward from sides. 2. Weight moving to front leg. Arms start scooping. 7: 01 3. 70% weight on front leg. Arms forward and cross. Linda Gabriel, Ph. D, OTR/L 4. Weight moving to back leg. Arms move up and separate. 5. 70% weight to back leg. Arms move upward at sides, then start downward for repeat from 2.

Push the Stress Away 7: 15 3. 2. 1. 5. 6. 4. Linda Gabriel, Ph. D, OTR/L 7. https: //nc cih. nih. go v/video/tai chidvdfull

Show Me the Evidence • Overall Health and Fitness • Health and Impairments • Postural Stability and Balance • Psychological Well-Being Linda Gabriel, Ph. D, OTR/L

Evidence – Health and Fitness “From the perspective of exercise prescription, Tai Chi is a suitable conditioning exercise because the training characteristics fulfill the recommendations of the ACSM regarding exercise to develop and maintain • cardiorespiratory function, function • muscular fitness, fitness • neuromotor agility, and • flexibility” flexibility. (Lan, Wolf, & Tsang, 2013, p. 2). Linda Gabriel, Ph. D, OTR/L

Evidence – Overall Health and Fitness Janke, Larkey, Rogers, Etnier, & Lin (2010) completed a systematic and comprehensive review of studies investigating the efficacy of Tai Chi and Qigong. They concluded the evidence base is strong for – bone health – cardiorespiratory fitness – physical function – balance and fall prevention – Health related QOL, including psychological benefits Linda Gabriel, Ph. D, OTR/L

Evidence – Health and Impairments • Huston & Mcfarlane (2016) summarized the evidence from 120 systematic reviews and recent clinical trials. They reported excellent evidence of benefit of tai chi for – – – Preventing falls (14 systematic reviews) Osteoarthritis (10 systematic reviews) Parkinson disease (8 systematic reviews) COPD Rehabilitation (6 systematic reviews) Improving cognitive capacity (5 systematic reviews) • And good evidence of benefit for – – Depression (8 systematic reviews) Cardiac rehabilitation (6 systematic reviews) Stroke rehabilitation (5 systematic reviews) Cognitive impairment and dementia (2 systematic reviews) Linda Gabriel, Ph. D, OTR/L

Evidence – Postural Stability and Balance • Postural sway (less stability), as measured by a force platform, was significantly decreased in adults ages 65 to 75 in the tai chi training group when compared to a group who engaged in brisk walking and a sedentary group (Pan, Liu, Zhang, & Li, 2016). • Using static measures, tai chi exercise was effective for both the low and high fall risk groups, groups when practiced for up to 3 months (Song, et. al. , 2015). • Tai chi may be one of the better exercises maintain your ability to react to challenges 2013). Linda Gabriel, Ph. D, OTR/L you can do to to balance (Wayne,

Evidence – Psychological Wellbeing “This systematic review revealed that the slow, focused movements of tai chi may counteract erratic movements and thoughts by increasing awareness of and eventually releasing muscle holding patterns and their associated emotions caused by stress. The studies in this review demonstrated that mind–body interventions such as tai chi have beneficial effects for various populations on a range of psychological wellbeing measures, including depression, anxiety, general stress management, management and exercise selfefficacy”(Wang, et. al. , 2013, p. 615). Linda Gabriel, Ph. D, OTR/L

Evidence – Psychological Wellbeing • Stress contributes to most chronic medical conditions, including heart disease, stroke, diabetes, COPD, and autoimmune diseases, and mental health (Wayne, 2013). • “Tai chi may enhance your emotional resiliency through its emphasis on physically ad cognitively ‘letting go’ and paying attention to the present moment” (Wayne, 2013, p. 201). • “Because of Tai Chi’s emphasis on form and posture, and its explicit link to certain psychological states, it might be a great way to help you reshape your ‘attitude’ ” (Wayne, 2013, p. 209). Linda Gabriel, Ph. D, OTR/L

Evidence – Psychological Wellbeing Stress and College Students Robert-Mc. Comb, Chyu, Tacon, Norman (2015). The effects of tai chi on measures of stress and coping style. Focus on Alternative and Complimentary Therapies, 20, 89 -96. • Tai chi has a positive effect on biomarkers of stress, specifically heart-rate variability. • Tai chi reduces perceptions of anxiety. • Tai chi improved coping styles. Linda Gabriel, Ph. D, OTR/L

References • Huston, P. & Mc. Farlane, B. , (2016). Health benefits of tai chi: What is the evidence? Canadian Family Physician, 62, 881 -890. • Janke, R. , Larkey, L. , Rogers, C. , Etnier, J. , & Lin, F. (2010). A comprehensive review of health benefits of Qigong and Tai Chi. The American Journal of Health Promotion, 24, e 1 -e 25). • Lan, C. Wolf S. L. , & Tsang, W. N. (2013). Editorial: Tai chi exercise in medicine and health promotion. Evidence-Based Complementary and Alternative Medicine, 2013, 103. • Li, H. , Hamer, P. , & Fitzgerald (2016). Implementing an evidence-based fall prevention intervention in community senior centers. American Journal of Public Health, 106, 2026 -2031. • Li, H. , Hamer, P. , Fisher, J. , Mc. Auuley, E. , Chaumeton, N. , Eckstrom, E. , & Wilson, N. L. (2005). Tai chi and fall reductions in older adults: A randomized controlled trail. Journal of Gerontology: Medical Sciences, 60 A, 187 -194. • Pan, J. , Liu, C. , Zhang, S. , & Li, L. (2016). Tai chi can improve postural stability as measured by resistance to perturbation related to upper limb movement among health older adults. Evidence-Based Complimentary and Alternative Medicine, 1 -9. Linda Gabriel, Ph. D, OTR/L

References, cont. • Robert-Mc. Comb, Chyu, Tacon, Norman (2015). The effects of tai chi on measures of stress and coping style. Focus on Alternative and Complimentary Therapies, 20, 89 -96. • Song, R. , Ahn, S. , So H. , Lee, E. , Chung, Y, & Parkm M. . (2015). Effects of tai chi on balance: A population-based meta-analysis. The Journal of Alternative and complementary Medicine, 21, 141 -151. • Tsang, W. , Wong, V. , Fu, S. , Hui-Chan, C. (2004). Tai chi improves standing balance control under reduced to conflicting sensory conditions. Archives of Physical Medicine and Rehabilitation, 85, 129 -137. • Wayne, P. (2103). The Harvard Medical School Guide to Tai Chi: 12 weeks to a Healthy Body, Strong Heart, and Sharp Mind. Boston: Shambhala. • Wang, F. et. al. (2013). The effects of tai chi on depression, anxiety, and psychological well-being: A systematic review and meta-analysis. International Journal of Behavioral Medicine, 21, 605 -617. Linda Gabriel, Ph. D, OTR/L

Current Classes • Wednesdays 11: 00 to 12: 00 American Legion Post 1 (78 th and Davenport) • Thursdays 12: 00 to 1: 00 Natural Therapy (13 th and Leavenworth. For additional information and resources, see www. Tailored. Tai. Chi. com Linda Gabriel, Ph. D, OTR/L gabriel 5@cox. net Linda Gabriel, Ph. D, OTR/L