Tai Chi is a Chinese martial art that features slow movements that are designed to stimulate the Chi or life energy that the Chinese believe flows through every living thing. As an exercise program, Tai Chi can be beneficial for relaxation, stress relief, flexibility and overall health. It is gaining in popularity in Western cultures because the exercises can be performed by almost everyone regardless of their health, according to the Patience Tai Chi Association.
Beginning Warm-Up
The website Tai Chi for Arthritis recommends that the warm-up begin by simply walking around while clenching and unclenching your hands to stimulate blood flow and prepare the muscles of the upper body for the upcoming workout.
Clear the Mind
Sit straight in a chair with your shoulders and abdomen relaxed and your knees slightly apart but in line with your hips. With your feet directly below your knees, rest your palms flat on your knees and close your eyes. Try to completely clear your mind and brush aside any thoughts that come into your mind. Perform this meditation for 10 minutes, researchers at Stanford University's Health Promotion Resource Center suggest.
Neck and Shoulders
Stand with your feet shoulder-width apart and your knees slightly bent. Raise your hands up in front of your body and slowly press them down while bending your head forward at the same time. Bring your right hand up to eye level and move it toward the right while turning your head to look at the palm of your right hand. Repeat on the left side. Slowly roll your shoulders forward three times and backward three times.
Back and Spine
Stand with your feet shoulder-width apart and your weight evenly distributed. Bend your knees slightly and place the palms of your hands on your lower back above your waist with your fingertips on each side of your spine. Push your belly forward and slowly roll it in a circle 12 times. Repeat the exercise by rolling your abdomen to the left.
Hips
Stand in the same position as the exercise for the back and spine, but put your hands on your hip joints with your fingers facing toward the ground. Take a couple of steps forward and back while feeling your hips move with the motion. Gently and slowly push your hips toward the right and circle them to the back. Repeat on the left side.
Knees and Ankles
Stand with your feet close together (not touching) and your knees bent. Place both hands on your knees. Circle both knees to the left at the same time. Repeat on the right.
Sky Stretch
Stand with your feet shoulder-width apart and your body weight equally distributed on both feet. Bend your knees slightly and relax your stomach muscles. Interlace your fingers and reach toward the sky with both hands. Bend slightly to the left, followed by the right. This exercise is very similar to many Western calisthenics routines, the Stanford researchers note.
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