Exercise is crucial for people who have stiff or swollen joints, report doctors at the Mayo Clinic. The right kind of exercise strengthens the muscles surrounding the sore joints, helps to control weight and relieves soreness. While it's not a substitute for medical care, tai chi, a traditional Chinese marital art form, is a particularly useful form of exercise for older adults with joint pain because it is low impact and emphasizes technique rather than strength. Tai chi joint exercises can help to improve flexibility and strength, relieve chronic pain and increase energy and endurance. Doctors at the Arthritis Foundation report that tai chi is an effective range of motion exercise for those with arthritis.
Knee Exercises
Walking correctly is very important in tai chi and forms a basis for many of the other exercises. Always keep your knees bent slightly when walking. Tai chi students are taught to squat as low as they can while being comfortable. When moving, that center of gravity that has been moved above the heels by a slight squat remains fixed. The knees should be aligned with the top of the toes. You will look more like you are gliding as you walk in the proper form. A basic walking move in tai chi called din boo requires students to put all their weight on the back foot and raise the front foot in the direction they want to walk. Point the foot and turn the hips before placing the free foot on the floor. Rest the free foot on the ground toes first and then transfer the entire weight to that foot and raise the other foot, leaving it turned toward the direction you want to move.
Hand Exercises
Begin by standing straight, knees slightly bent, with your arms hanging loosely at your sides and your palms facing inward toward your body. Try to enter a state of complete relaxation and let all thoughts go. Shift your weight so that all of it rests on your right foot and raise your left foot lightly and move it outwards so that your feet are about shoulder length apart. Put your left foot down, toes first, and transfer your weight so that it is evenly split between the two sides. Turn your palms backwards one finger at a time, beginning with the little finger. Imagine your hands are holding a warm sphere about the size of a football. Your palms should become warm and slightly red. Flex your hands upwards without moving any other part of your arms. Slowly raise your arms in front of you to shoulder length and get into a squat position, keeping your back straight. Rise slowly and lower your arms and then your wrists to the starting position.
Arm Exercises
Stand straight with your knees slightly bent and your arms at your sides. The arm movements will help you to stretch your shoulder joints while balancing and aligning your chi, or center of energy. Place your hands over your belly button, one above the other with your palms facing your body. Keep fingers straight and relaxed as you move them outwards with the palms facing the ground. Turn your palms upwards as your arms become fully extended at your sides. Continue to raise your arms until your hands are over your head, fingertips barely touching. Without touching your head, turn your palms down toward your body and feel the energy flow down through your body. After a few seconds, lower your hands in front of your face to your belly button. Turn the palms toward your body once again and place them on your center.
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