9 Reasons Tai Chi Reduces Pain and Promotes Health

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The ancient Chinese dance-like practice of tai chi is a meditative movement form that provides many health benefits, and there is evidence that it helps people living with chronic pain conditions.

“Tai chi should be called "medication in motion.”

Harvard Health Publishing

BENEFITS OF TAI CHI

Bill Douglas, author of the best-selling tai chi book, “The Complete Idiot’s Guide to Tai Chi and Qigong”, developer of the Kansas University “Stress Reduction Program,” and founder of World Tai Chi & Qigong Day is considered a Tai Chi and Qigong expert. In an interview, Bill tells Dr. Andrew Weil—on benefits— “students often comment about feeling a great sense of well-being, a sense of 'being here and now' rather than scattered and anxious. I’ve heard students say after a class that they feel like they just had a day at the spa.” He also tells Dr. Weil, "Many students also talk about relief from chronic pain."

         

Tai Chi:

1.     relieves stress

2.     promotes muscle health

3.     promotes flexibility

4.     gently stretches tender, contracted muscles

5.     promotes strength and improves joint function

6.     circulates lymph fluid important to boosting immune function

7.     improves balance

8.     provides positive feedback to our brain

9.     moves our focus away from pain

A 2016 meta analysis of 18 randomized controlled trials found tai chi is a viable complementary and alternative medicine for chronic pain conditions. And, a recent study (March 21, 2018) suggests tai chi is at least as beneficial for fibromyalgia as aerobic exercise, possibly more. 

TYPES OF TAI CHI

The several styles of tai chi are named after the surname of their founder. The oldest style is Chen. Tai Chi Chen consists of low stances and powerful movements. The Yang family first became involved in the study of Tai Chi Chuan, which is the most common form of tai chi practiced in the west. Other forms include Wu, Hoa, and Sun style, though the Hoa style is seldom practiced today. You may also find combination styles of tai chi, which incorporate movements from more than one approach.  

chi= qi = ki = prana: Traditional Chinese medicine refers to our vital energy force as chi or qi. Japanese call it ki, and it is known as prana in the ayurvedic medical tradition of India.

Each tai chi style has something different to offer based on the teacher’s approach. 

TAI CHI FOR YOU

It's important that we know what type of tai chi is right for us. Our choice should align with our physical abilities and goals and never feel stressful, quite the opposite. 

Each tai chi movement has purpose and a symbolic meaning. For instance, as we sink into our body we are opening our joints and relieving stress while building strength. The slow purposeful and graceful movements of tai chi give us the opportunity to make a mental and spiritual connection with our body and let the healing energy of chi heal our body, mind, and spirit. 

Easy Tai Chi Lesson from Bill Douglas

It’s important to experience movement and meditation for our health and practicing Tai Chi is a great way to do both. It is less likely to trigger a flare and it helps those of us with physical limitations stay as active and healthy as possible. Tai chi is one of my personal tools to combat physical and mental stress.

See what I have to say about tai chi in an interview I did for US News and World Report in "9 Strategies for Coping with Fibromyalgia."

AFTER WORDS

Bill Douglas, wrote the foreword to our book (co-author Jeff Miller, PhD) Broken Body Wounded Spirit: Balancing the See-Saw of Chronic Pain, Winter Devotions and he had this to say  inside the cover of our book Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and Myofascial Pain: The Mind-Body Connection:

“This integrative holistic approach to these conditions is what is needed throughout medicine today. Empowering us to become part of our own health and healing process is such a powerful approach to these conditions or any others. I applaud the authors, and hope they inspire others to follow their lead.

Additional Reading

Can Aerobic Exercise Reduce Fibromyalgia Symptoms?

Pained Ink Slayer Series: Mindfulness and Chronic Pain

In healing,

Celeste Cooper, RN / Author, Freelancer, Advocate

Think adversity?-See opportunity!

http://www.CelesteCooper.com

~ • ~ • ~ • ~ • ~ • ~

Learn more about Celeste’s books here. Subscribe to posts by using the information in the upper right hand corner or use the share buttons to share with others. 

Entering the World of Now in Recognition of Poetry, QiGong, T’ai Chi, and Yoga Awareness Month

From:
Broken Body, Wounded Spirit:
Balancing the SeeSaw of Chronic Pain
SPRING DEVOTIONS

Living in the present can seem daunting to those of us who live with chronic pain, but when we focus on the beauty around us, we can take a respite from our physical being. Our perception is our reality. In addition to writing books and advocating, I write poetry. I am not a great poet, but finding words that tell a story lifts me up in the present. I am not thinking of things that have happened in the past, or wishing for the future, instead I am fully vested in the now.

Entering the World of Now © by Celeste Cooper

Mindful presence wraps me in a legacy with the sagest of souls.

Inspired by words of wisdom my mind flows naturally with their goodwill.

Great people influence my desire and curiosity for being present.

There is only attendance and resolve when I live in the world of now.

In every birth of every living thing, there is purity, a truth.

Innocence bares the gift of a new beginning.   

Many tongues speak the language of nature’s primal significance.

A flower speaks as it reaches for the light; watch it grow in the world of now.

My spirit is filled with the melody of joy offered by the songbird.

Gratitude is in knowing its influence in finding my song to sing.

A soul soars to the new heights by appreciating the offerings of its existence.

Listen closely; my voice is shrouded with loveliness as I enter the world of now.

Talk about living in the moment, “The World of Now,” recognizing April as poetry, Qi Gong, T'ai Chi and Yoga awareness Month, all these things can be particularly helpful for people living with chronic pain.

Watch the trailer by our friend and fellow author, internationally known T'ai Chi and Qi Gong expert, Bill Douglas, on my NEW website, http://CelesteCooper.com. Bill developed the stress management program at Kansas University, is an expert for Dr. Andrew Weil, and he has been kind enough to endorse several of our books.

You can find the trailer on my Qi Gong Page, here. Learn more about T’ai Chi on my new website, here (you can learn more about him by clicking on the link with his name, Bill Douglas). Find information on Yoga, here.

In healing and hope, Celeste

~ • ~ • ~ • ~ • ~ • ~

"Adversity is only an obstacle if we fail to see opportunity."  

Celeste Cooper, RN

Author—Patient—Health Central Chronic Pain Pro —Advocate—Sharecare Fibromyalgia Health Expert

NEW Website: http://CelesteCooper.com

All answers and blogs are based on the author's opinions and writing and are not meant to replace medical advice.  

Did you know that April is "Qi Gong Awareness" month? by Celeste Cooper

The deep meditative breathing practice, Qigong, is shown in the research as a valuable tool for helping us cope with chronic pain. That is because there is a biological effect of this ancient practice. From a scientific approach, we know oxygen is needed in the Krebs cycle for cellular metabolism and without oxygen, cellular damage will occur. We know from the research that oxidative stress is prevalent in both FM and ME/CFS, and has been identified in other chronic pain conditions.  This is why such a gentle approach to movement also has a beneficial physical effect on both the body and the mind.

Read more about Qigong and Tai Chi in an Interview with Bill Douglas by Dr. Andrew Weil, What benefits can Tai chi and Qigong bring to others?, here.

We are privileged that Bill Douglas, author of "TheComplete Idiot's Guide to T'ai Chi and Qigong and inductee to the Internal Arts Hall of Fame in New York, and Founder of World Tai Chi and Qigong Day has written an endorsement of "Spring Devotions"  in the Broken Body, Wounded Spirit: Balancing the See-Saw of Chronic Pain Series.

Here is what Bill Douglas had to say:

"Broken Body, Wounded Spirit Balancing the See Saw of Chronic Pain" one of four seasonal daybooks' holistic approach to chronic pain challenges is a powerful tool to everyone dealing with these issues. It is a self-empowerment tool, making you the cartographer in the adventure of your evolving future.

My 20 years of working with people challenged by chronic pain issues have revealed to me just how deeply the mind, heart (emotions), and body are intertwined and how a holistic approach is a powerful one. Often our mind drives us to push, push, push because of old programming in our lives. This habit overrides the body's requirements, and needs to be untangled. This book will support and help you get back in touch with your body', so you can become an 'ally' rather than a brutal taskmaster. You can re-learn how to 'play' with your body, rather than dictating to it. This book's advocacy of Tai Chi is just one of the many insightful and valuable gems it has to offer everyone dealing with chronic pain."

More information on Qigong can be found in Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and Myofascial Pain: The Mind-Body Connection, and the Broken Body, Wounded Spirit: Balancing the See-Saw of Chronic Pain Series by Celeste Cooper, RN and Jeff Miller, PhD available at all major online retailers in the U.S., Canada, and the U.K.

For "How To" instructions, pick up a copy of "The Complete Idiot's Guide to T'ai Chi and Qigong by Bill Douglas and Angela Wong Douglas, here, and learn more about Bill Douglas and the benefits of Qigong, here.

Available here

Breathe
Relax
Grow
Let Go and Let it Flow

~ Celeste