We Provide Tai Chi as Part of Exercise Physiology

Forms of Tai Chi

Tai chi consists of eight distinct forms, each designed to target different aspects of wellbeing.

These forms are as follows:

1. Pushing hands: This form focuses on weight-bearing, weight transfer, spinal rotation, lunging, and pushing the hands forward. It combines eccentric and concentric muscle contraction to enhance overall physical strength.
2. Spinal rotation: Similar to the first form, this one involves weight transfer, a bit of spinal rotation, and knee flexion and arm extension to work the core and transverse abdominus, which improves postural stability.
3. Direction change: This form emphasises torso rotation and the importance of looking at a new direction before stepping to maintain steadiness and equilibrium. It is particularly beneficial for those with vestibular disorders related to spatial disorientation or loss of equilibrium.
4. Single-leg stand: This form applies arm extension with balance when the base of support is significantly reduced in a single-leg stand. It benefits the bone density of the lower limbs and hips and can reduce the risk of osteoporosis and prevent bone fractures.
5. Cloud hands: This form involves weight transfers, spinal rotation, stepping sideways, and arm extension in a circular motion. It is designed to improve mobility, flexibility, coordination, and functional ability, and can strengthen core muscles and manage back pain.
6. Abdominal breathing and chest expansion: This form involves abdominal breathing, chest expansion, and synchronisation with knee and arm extension and flexion to increase lung activity and oxygen supply, improving cardiopulmonary health.
7. Arm flexion and chest expansion: This form combines weight transfer, arm flexion and extension, and vigorous concentric and eccentric muscle contractions, abdominal breathing, and chest expansion to improve circulation, increase aerobic capacity, and reduce blood glucose levels.
8. Spinal rotation and pushing hands: This form involves chest expansion, spinal rotation, and arm extension to further improve core strength, mobility, flexibility, and achieve physical and mental health recovery, regaining functional abilities and independence.

Each of these eight forms provides specific benefits and can be used in combination to achieve optimal physical and mental health.

Who Should Undertake Tai Chi?

To determine if tai chi is appropriate, a pre-exercise screening is recommended. The Exercise Physiologist will complete this at the initial appointment.

The program can then be modified to suit the individual’s needs. The screening should include questions about exercise history and previous involvement in different types of exercise. Based on the answers, different exercise options can be suggested.

For tai chi, the appropriate form can be selected based on the individual’s condition, whether it is for aerobic fitness, mental health or overall strength.

Total Health Choice offers caring services to NDIS participants and homecare package recipients throughout greater Melbourne.