Tai chi, or tai chi chuan, is a gentle, self-paced system of physical exercise. It involves a series of postures and stretching movements that are performed slowly and gracefully. There are different styles of tai chi, such as styles that focus on martial arts and others that focus on health, including back injuries.
Tai Chi
According to MayoClinic.com, because it is so gentle, most forms of tai chi are suitable for anyone. The motions emphasize technique rather than strength, making tai chi very low impact. Although tai chi is a relatively safe form of exercise, consult your doctor before starting a program, particularly if you are recovering form a back injury.
Training
You can practice tai chi with books or DVDs, though you may want to consider initially training with a qualified instructor so you can learn to perform the moves correctly. A tai chi trainer will also be able to teach you the correct breathing techniques and the philosophy behind the practice. If you are recovering from a back injury, a tai chi instructor can help you practice safely without causing further damage.
Back Strenghtening
According to Dr. Robert Humphreys, a consultant in chiropractic neurology, located in the Chicago area, tai chi is beneficial for the prevention and treatment of back pain. Because it is noninvasive and gentle on the back muscles and spine, you may wish to consider it as an adjunct or an alternative to traditional approaches to back pain management; discuss the possibilities with your doctor. Tai chi trains the body to maintain good posture and spinal alignment, and it reduces stress on the spine. It strengthens and tones the muscles and may also stimulate bone growth. It also reduces stress, which can be a contributing factor in back pain.
Autumn Breeze
Several tai chi exercises help to gently stretch and strengthen the spine and increase its flexibility. "Autumn breeze blows the leaves" is one such movement. This exercise involves turning the body from one side to the other while shifting the weight between the feet and breathing deeply. This movement tones and strengthens the back muscles by means of the gentle rotational waist movements. It also releases tension from the neck and strengthens the spine.
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