Tai Chi Stretching Exercises

Tai Chi, an ancient Chinese martial art, is a holistic form of exercise used to increase both physical and mental well-being. This gentle practice focuses on the flowing execution of specific poses designed to increase flexibility, improve balance and range of motion and reduce stress. Because it places very little strain or impact on your joints, Tai Chi is generally safe for people of various levels of physical fitness.

About Tai Chi

Although Tai Chi is an ancient Chinese practice, some historians trace the origins of Tai Chi to ancient India, around the year 500 BC, according to author and Tai Chi master Lawrence Galante in "Tai Chi: The Supreme Ultimate." While Tai Chi originated as a martial art form practiced in ancient times, people now use Tai Chi as a way of maintaining mental and physical health. The more than 100 movements and postures in Tai Chi are traditionally named after specific animals or natural elements. When you practice Tai Chi, you perform a series of these movements, with one movement flowing gracefully and mindfully into the next.

Benefits

Tai Chi provides a host of physical and mental benefits. According to Dr. Bruce McFarlane, medical adviser to the International Taoist Tai Chi Society, practicing Tai Chi provides a moderate cardiovascular workout, helps regulate your immune system, can improve your posture, reduce spinal degeneration and may reduce falls in the elderly, as it can improve balance and coordination. Additionally, almost anyone can participate in Tai Chi, as it is one of the most gentle forms of exercise.

Types of Stretches

A Tai Chi practice typically begins with a series of gentle stretches and movements to warm up your entire body. You may perform floor stretching exercises, such as the butterfly stretch, which is performed by sitting on your buttocks, knees open to the sides and your heels touching, or waist rotations, which help to stretch your entire waist and torso. Throughout your practice, neck stretches and rotations, shoulder stretches and mobility exercises, back stretches and range of motion movements and other various positions are used to increase circulation, flexibility and alleviate stiffness and fatigue.

Considerations

Although you can learn Tai Chi from a DVD, book or online, to learn the proper form and technique, it's best to consult a qualified teacher when you're first starting out. According to the International Taoist Tai Chi Society, an instructor can provide individualized feedback, which can reduce your risk of injury by making sure that you're performing the movements correctly. Many community centers, gyms, hospitals and schools offer introductory Tai Chi classes. You can also find a Tai Chi class in your area by searching the International Taoist Tai Chi Society's database.