Why Tai Chi Improves Your Balance?

We have received many reports from our participants - 85% aged 70 and over - saying how their balance has improved after joining one of our classes.

For some time now Helen and I have speculated that the eight core movements of the Tai Chi of Arthritis/Falls Prevention (TCA/FP) programme target some particular muscle groups seen as important in maintaining our balance, especially as we get older.


The eight core movements from Tai Chi for Arthritis/Falls Prevention - Part 1.

Research has shown the TCA/FP programme developed by Australian GP Dr. Paul Lam has proven beneficial in falls prevention as well as promoting improvement in general health and wellbeing:

“The Sydney Central Area Health Promotion study is community based and the world’s largest fall prevention study with 700 subjects. After 16 weeks of Tai Chi (80% doing Tai Chi for Arthritis), the incident of multiple falls was reduced by an incredible 70%.”

Alexander Voukelatos et all, Journal American Geriatrics Society, AUGUST 2007–VOL. 55, NO. 8, A Randomized, Controlled Trial of tai chi for the Prevention of Falls: The Central Sydney tai chi Trial. (NB: 80% of subjects were taught Tai Chi for Arthritis).

We think the benefits of the TCA/FP programme stems from the emphasis on the weight bearing movement from side to side found in the eight core movements. From an anatomical and movement science point of view we describe this side to side movement as happening medio-laterally and in the frontal plane.

Exercise physiologist and exercise scientist, Sean Wilson, in a recent article at his blog Fit Grey Strong has speculated, like us, that the muscles on the outside of the hip (the abductors) and inside leg (adductors) play a significant role in maintaining our balance as we get older. He references some very interesting research into the important role these muscle groups play in maintaining our balance. See below for the references mentioned.

The research suggests that exercise programmes aimed at improving balance and preventing falls could benefit from more emphasis on movements that strengthen these particular muscle groups.

The sequences found within the eight core movements called, Single Whip (to the right and left) and Wave Hands (to the right and left) target these muscles. Both sequences emphasize controlled transfer of weight from side to side, from one leg to the other and back again.

Many of our participants say they can feel how hard their hips muscles work when we practise these movements in our classes.

We aim to support all the programmes we teach with evidence from research, especially in relation to balance and strength in older adults. It seems we may now know a little more about why the TCA/FP programme has performed so well in falls prevention.

If you enjoyed this blog you may like our previous blog post on Keeping strong. As we get older we begin to lose muscle mass, strength and power. Staying strong can help us enjoy a high quality of life and have a positive impact on preventing falls as we get older.

Please do share this blog post with family, friends and colleagues who you think might like to read it.

Research referenced by Sean Wilson at Fit Grey Strong with three bonus papers on Tai Chi and its influence on our gait - 2. 8. & 9.

1.

Daun F, Kibele A. Different strength declines in leg primary movers versus stabilizers across age—Implications for the risk of falls in older adults? PLoS One [Internet]. 2019 Mar 7 [cited 2019 Aug 29];14(3). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6405087/

2.

Tseng S-C, Liu W, Finley M, McQuade K. Muscle activation profiles about the knee during Tai-Chi stepping movement compared to the normal gait step. Journal of Electromyography and Kinesiology [Internet]. 2007 Jun 1 [cited 2019 Aug 23];17(3):372–80. Available from: http://www.sciencedirect.com/science/article/pii/S1050641106000083

3.

Inacio M, Creath R, Rogers MW. Low-dose hip abductor-adductor power training improves neuromechanical weight-transfer control during lateral balance recovery in older adults. Clinical Biomechanics [Internet]. 2018 Dec 1 [cited 2019 Aug 19];60:127–33. Available from: http://www.sciencedirect.com/science/article/pii/S0268003318305199

4.

Inacio M, Creath R, Rogers MW. Effects of aging on hip abductor-adductor neuromuscular and mechanical performance during the weight transfer phase of lateral protective stepping. J Biomech. 2019 03;82:244–50.

5.

Porto JM, Freire Júnior RC, Bocarde L, Fernandes JA, Marques NR, Rodrigues NC, et al. Contribution of hip abductor-adductor muscles on static and dynamic balance of community-dwelling older adults. Aging Clin Exp Res. 2019 May;31(5):621–7.

6.

Takizawa M, Suzuki Y, Kobayashi Y. Adductor magnus is just as much an antigravity muscle around hip joint as gluteus maximus. Annals of Physical and Rehabilitation Medicine [Internet]. 2018 Jul 1 [cited 2019 Aug 19];61:e536–7. Available from: http://www.sciencedirect.com/science/article/pii/S1877065718313241

7.

Mille M-L, Johnson-Hilliard M, Martinez KM, Zhang Y, Edwards BJ, Rogers MW. One step, two steps, three steps more ... Directional vulnerability to falls in community-dwelling older people. J Gerontol A Biol Sci Med Sci. 2013 Dec;68(12):1540–8.

8.

Zhu Q, Huang L, Wu X, Wang L, Zhang Y, Fang M, et al. Effects of Tai Ji Quan training on gait kinematics in older Chinese women with knee osteoarthritis: A randomized controlled trial. Journal of Sport and Health Science [Internet]. 2016 Sep 1 [cited 2019 Jul 7];5(3):297–303. Available from: http://www.sciencedirect.com/science/article/pii/S2095254616000272

9.

Hong Y, Li JX. Biomechanics of Tai Chi: A review. Sports Biomechanics [Internet]. 2007 Sep 1 [cited 2019 Jul 7];6(3):453–64. Available from: https://doi.org/10.1080/14763140701491674

Tai Chi - Yin and Yang

You may have heard of Yin & Yang but what do they really mean and what do they have to do with our practice of Tai Chi.

Firstly, we should say that the philosophy and cultural influence of Yin & Yang go back a long way in Chinese history, well over 2000 years to around 400 BCE, and probably a good way beyond that.

Yin 阴 means the “shady side” of a hill and Yang 阳 means the “sunny side” of a hill. A simple observation of a nature, the earth and the sun. Something we can all relate to. We often try to buy a house or plot of land with a south facing aspect to benefit from the year round sunshine.

When Yin & Yang combine we get Tàijí 太极 - literally meaning “great polarity or supreme ultimate.”

Nowadays Tàijí often gets simplified to ‘Tai Chi’ in the west and has become commonly used as a short hand for the martial art Tàijíquán  太极拳 - meaning Supreme Ultimate Boxing Art.

Tàijítú 无极 - The interplay of Yin & Yang

As a concept Tàijí decribes Yin & Yang as ever moving and changing, one into the other, like day into night, in a dynamic and evolving creative process.

Tàijí springs forth from Wújí 无极 - meaning without polarity or, more simply, voidness, nothingness, without limits or bounds.

The ubiquitous symbol of Tàijí the Tàijítú 无极 diagram represents, simultaneously, both Wújí (monism) and Tàijí (dualism). Stillness with movement or, of a constant issuing forth before eventually returning back to beginnings. So, we have this very paradoxical concept of Dual-Monism.

In modern terms we could think of Wújí, such as that state which came before the 'Big Bang' and Tàijí as the ever evolving and expanding universe. This of course includes all the rich diversity of life evolving on earth, including human beings.

What has this to do with the health exercises we practice in our classes such as the Tai Chi for Health programs of Dr Paul Lam and the Tai Chi for Health Institute?

We explain and demonstrate how the principles of Yin & Yang and the philosophical underpinnings of Wújí & Tàijí play out as one practices the sequences, we teach you how to balance the opposing yet complementary forces of the Yin Yang principles within ourselves, via our posture, our balance and the work of our muscles.

The more we practice, the more we can positively influence this interplay of Yin & Yang to refine our ‘form’ and enjoy the deeper health benefits of this wonderful exercise system from China.

If you think someone you know, a friend or member of your family, might like to read this short blog post, then please do share.

Helen and I look forward to seeing you in one of our classes or workshops.

Tai Chi for Health Workshop with Dr Paul Lam in Manchester 2018

Dr Paul Lam will be coming to Manchester next summer to teach over 3 days starting on 31st August through to 2nd September 2018. You will have the opportuntiy to meet Dr Paul Lam who founded the Tai Chi for Health Institute in 2010.

You'll also get to meet other members of the Tai Chi for Health community from across the UK. Paul will teach Enhancing Yang 24 and/or Beyond Tai Chi for Rehabilitation over the three days. Find out more about the programme, location details, and how to register from the Tai Chi for Health Institute website.

If you've attended one of our classes you may remember we started with the short Tai Chi for Rehabilitation programme which brings the essential health benefits from the three key Tai Chi styles, the Sun, Yang, and Chen in a simple to learn form.

Helen and I will be going. If you would to join us please do let us know, we'd love to see you.

If you think someone may like this post please do share it with them.