www.ki-ways.com Telephone 07413 620344 E-mail: [email protected]
A Seated Tai Chi Workout
for All Abilities
St Barnabas Hospice
Grantham
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 PE10 9AE
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Table of Contents
1. Title Page
2. Table of Contents
3. Synopsis
4. Is it Fun?
5. Safety
6. Exercise Routines
7. Breathing
8. Tai Chi Warm-up Exercise
9. Flowing Tai chi Exercises
10. Inner Smile meditation
11. Self-massage
12. Tai Chi
13. Chi Gung
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Synopsis
This short course introduces and teaches participants how to perform and teach a
series of basic seated Tai Chi exercises that are suitable for people of any ability.
The movements are all low impact flowing movements that are designed to loosen
the body and help to relax whilst at the same time building up the internal strength
and core muscles participants whilst creating an overall improvement in wellbeing.
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Is it Fun?
Are you enjoying yourself? If you are not,
then why are you doing it?
The exercises taught in this programme are intended to be light, easy and enjoyable.
If for any reason somebody is not enjoying the exercise, they should not do it.
There are plenty of other exercises in the programme and there is no point in trying
to do something that you do not enjoy.
There could be many reasons for not enjoying an exercise such as pain, “it feels
silly”, “I don’t like it” and so on.
These exercises all work in some way on a mixture of body, mind and spirit. If an
exercise hurts or feels wrong for whatever reason whether the reason is defined or
not, the client should feel free to skip it.
This philosophy can prevent a person from damaging themselves on a physical level
and on an emotional level prevent them from being embarrassed or feeling that
somebody is trying to control them.
This is opposite to the “no pain, no gain” philosophy that many people have. The
coach should be constantly vigilant for people attempting to push themselves too
hard or doing something that they do not like just because everybody else is doing it.
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Safety
In general, the exercises included in this programme are safe for all people.
In general provided that the client is enjoying the exercises and they are not causing
discomfort either during or after the session then the exercises will work for
everybody.
Common sense is the most powerful tool. This needs to come from the client and
the coach. The client should be encouraged to not push themselves too hard and
the coach should keep an eye on the client to ensure that they do not.
Signs of pushing an exercise to hard can be:-
Expressions of pain on the face
Grunting
Looking uncomfortable
Looking confused
Dizziness
Sweating
Not enjoying the session
The following general advice applies
If an exercise causes you pain - stop
If you have swollen joints you should be careful not to agitate the joint
If you feel short of breath during the exercises – take a break
Ensure that you do not become dehydrated
Try to leave an hour after eating so that your food can digest
Dress comfortably
If you are in any doubt whatsoever regarding the suitability of Tai Chi
exercises for you then you should discuss your intention to join in a Tai chi
session with your doctor.
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Many of the exercises in this programme are repetitive. This automatically implies
the question “How many should I do?”
Again, the answer is to use common sense and intuition. Most of the Tai chi text
books that I have seen are very prescriptive. For example, usually for movements
like “Opening the Chest”, it is said that the person should repeat the exercise eight
times.
If you are relatively fit, eight repetitions of the exercise would be very easy. In these
sessions, we are not learning how to help the “super fit”, so performing this exercise
eight times can be far too challenging for some people.
My advice is to follow the safety guidelines stated earlier and find out how many
repetitions your client can perform comfortably. Let them stay with this number for a
while and then if the client likes the idea, gradually increment the amount of
repetitions as their fitness increases.
Below is a table that I used for a client with emphysema that is a typical example of
the time scales used when I am coaching. He felt benefit from the “opening the
chest” exercise and the following training programme using this exercise improved
his breathing significantly:-
Week 1 - 3 Four repetitions
Week 4 – 6 Six repetitions
Week 7 Seven repetitions
Week 8 Eight repetitions
In the beginning, four repetitions was all that he could manage.
Within two months, he had doubled the quantity and felt health benefits.
We then decided that eight repetitions were sufficient for a working exercise to be
repeated 3 – 5 times a week.
If he was having a “bad day”, he would just do less that day but was advised not to
try and catch up on following days.
Each client is different. I find that a non-prescriptive approach towards the exercises
is the most empowering to help the client improve their health because it makes
them feel like they are more involved in the decisions around the fitness routines.
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Exercise Routines
In this training programme, we have three small exercise routines and a simple
meditation exercise. They are as follows:-
1. Tai Chi warm-up exercises
2. Flowing Tai chi exercises
3. Inner smile meditation
4. Self-massage
Tai Chi Warm-up Exercises are designed to flow through your body, they start at
the wrist and then gradually work through to the feet, loosening all joints in the body.
They do follow a sequence and the sequence delivers the best results – however, if
you get a few exercises in the wrong order or miss a few there will be no harm
Flowing Tai Chi Exercises are an adaption of the classical Yang style of Tai Chi.
The work holistically but experience has taught me that they are particularly good for
increasing the circulation in the back as most muscles of the back are gently
exercised during this routine. The routine outlined follows the classical Tai chi
routine so that the participant can observe a flow more easily but there is no extra
health benefit gained from following a set routine for this sequence
Inner Smile is an ancient Taoist meditation practice. It can be used to create a
sense of well-being for participants.
Self-massage is designed to invigorate the client after the relaxation of the inner
smile so that they client finishes the session feeling both relaxed and lively. Many of
my elderly clients have taken these exercises to help themselves “get started” in the
morning.
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Breathing
In Tai Chi and all similar arts there are advanced breathing techniques.
This can be unnecessarily daunting for the beginner as the whole philosophy behind
the breathing and the movement in Tai Chi is to try and return the body and mind
into a more relaxed state.
If we try too hard – we usually get it wrong with the breathing. If, on the other hand
the coach gently encourages the clients to breathe deeply and naturally with the
exercise and to allow the breathing to follow its own pattern, it is likely that the
breathing will be correct.
During the course we will investigate how the breathing should be done for all of the
exercises.
The simple rule of thumb with breathing is that if your hands are moving away from
your body – you exhale and if they are moving towards your body – you inhale.
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Tai Chi Warm-up Exercises
This part of the programme includes the following exercises:-
1. Wrist loosening
2. Elbow Circles
3. Shoulder Rotations
4. Shoulder Rolls
5. Shoulder Drop
6. Neck Loosening
7. Neck and Shoulder Massage
8. Opening the Chest
9. Twist
10. Kidney Rub
11. Arm Swing
12. Hip Rotations
13. Leg Massage
14. Feet and Ankles
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Wrist Loosening
Join your hands together and gently
rotate the wrists.
Do not rock the hands back and
forth and forth as this can put too
much strain on your wrist
Elbow Circles
Reach out with your fingertips
Pull your elbows back
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Shoulder Rotations
Place your hands on the inside of
your shoulders
First rotate your elbows in one
direction and then when you feel
that your shoulders have started to
loosen up, rotate them in the other
direction
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Shoulder Rolls
Roll your shoulders in both
directions
Shoulder Drop
Lift your shoulders as high as you
can manage comfortably
Take a deep breath
Hold the breath for a count of three
On the count of three,
simultaneously release the shoulders
and exhale.
Feel how your shoulders have relaxed
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Neck Loosening
Swivel the head left
and right
Bring your ear towards your left shoulder then
your right shoulder
Make semi-circles with your chin
Move your neck around gently in any position that
is not painful to finish releasing tension from the
muscles
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Neck and Shoulder Massage
Grab the muscle at the back of your
neck and massage it
Repeat with the other hand for the
other side
Grab the large muscle on the top of
your shoulder and massage it
Repeat with the other hand for the
other side
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Opening the Chest
Inhale and cross your
forearms in front of
your chest.
Exhale and pull your
elbows back
Inhale and cross your
forearms in front of
your chest.
Exhale and open up
your arms
Twist
Twist to one side and then the
other as you exhale
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Kidney Rub
Reach behind your back and
massage the kidney and lower back
area
Arm Swing
Gently swing your arms left and
right as you rotate your body. If
your chair has arms be careful to
not hit them!
Hip Rotations
There are four planes of direction
that your hip can move in –
clockwise, anticlockwise, outwards
and downwards.
Work each leg on each plane
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Leg Massage
Massage along the length of the
thigh muscle
Rub your knees vigorously
Repeat for both knees
Do not forget the back of your
knees
Rub your thumbs along the inner
edges of your shin bones
If you can reach comfortably,
massage the Achilles tendon
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Feet and Ankles
Place your big toe on the floor and
rotate the ankle in both directions.
Repeat for the other leg
Point your toes forwards
Point your heels forwards
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Flowing Tai Chi Exercises
This part of the programme includes the following exercises:-
1. Sitting Posture
2. Opening Move
3. Embrace
4. Throwing the net
5. Bounce
6. Push to the front
7. Push to the left and right
8. Circles
9. Closing Move
10. Sitting Posture
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Sitting Posture
Start by sitting as upright as is
comfortable.
Lift your head; let your elbows drop
and your shoulders relax.
Let your breathing become relaxed
and deeper.
Feel your weight sink into your
chair.
Opening Move
Let your arms drop to your side
Inhale in as you lift your arms
Exhale as you lower your arms
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Embrace
Hold your arm up in front of you in
the “embrace” position.
Turn in the direction that the upper
elbow is pointing
Swap the hands over
Twist back to the front and repeat
for the other side
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Throwing the Net
Throw your arms out to one side as
though you were casting a net
Now pull the net back by twisting
your body in the opposite direction
Throw the net to the other side
Pull down again
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Bounce
Touch your hand against the
fore arm of your other arm.
Inhale
Part 1
Lift up and push out as
you exhale
Repeat several times
Swap the hands over
Part 2
Repeat several times with
the hands swapped over
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Push to the Front
Inhale as you draw your hands inwards
Exhale as you push away
Push to the Left and Right
Push to your right
and exhale
Back to the
centre as you
inhale
Push to the other
side as you
exhale
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Circles
Inhale and cross your arms in front
of your chest
Exhale and open the arms
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Closing Move
Warm down by exhaling as your
hands sink
Inhale as your hands rise
Sitting Posture
Sit and relax for a moment. Your
back should feel warmer and your
shoulders more relaxed. Perhaps
you can feel energetic changes?
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Inner Smile
Meditation has been used for millennia by cultures throughout the world. There
are thousands of methods of meditation – some of them difficult and some of
them easier. They all have one thing in common – they are trying to help the
mind calm down and be more controlled in one way or another.
The Inner smile meditation was written about by the Taoist sages over two thousand years ago. It is simple and has a straightforward and direct goal - to make you feel happy and serene. Think more about the serene and spiritual smile of the Dali Llama than the wild laughter of the comedian
In oriental medicine the serene smile is spiritual whilst too much laughter can put
pressure on the heart. Forced laughter can be especially damaging for those
with a delicate constitution.
Try this gentle “Inner Smile” exercise:-
1. Start by sitting in a comfortable position
2. Close your eyes if you are comfortable with closing your eye in public
3. Take two or three big deep breaths to calm your mind
4. Let your breathing relax and let your pulse rate calm down
5. When your breathing is normal and your pule is not racing, think of
something that makes you really happy.
6. Try to imagine the event with all of your senses including smell, taste and
touch
7. If it made you so happy at the time – you smiled. Why not smile now –
nobody is watching you.
8. As you smile – notice the “lift” in your heart area. If you missed it, just
smile again. You will get it
9. Concentrate on that “lift” that you get when you smile. Imagine it radiating
out throughout your body
10. Before you open your eyes – be sure to smile!
11. Feel how the atmosphere in the room has changed.
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Self-Massage
Vigorously rub your hands together
to get them warm
Pretend that you are “washing your
face” with your warm hands
Gently tap on the top of your head
with your finger tips
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“Open” your forehead
Massage your temples – clockwise
and anticlockwise
Stroke your throat
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Gently tap your breast bone
Massage your abdominal area in
clockwise spirals
Use the edges of your hands to
gently “chop” the thigh muscles
Tap either side of the calf muscles
with your hands
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Tai Chi
The origins and early history of Tai Chi have been somewhat obscured by the mists of time. Many of the stories of the origins relate back to the fifteenth century and a Taoist priest on the Wudang Mountain in China as being the origins of Tai Chi.
Tai Chi can contain a mixture of the following four elements:-
Healing Arts – The concept for healing arts here is from traditional Asian
medicine where Chi or Energy flows in pathways or meridians as used by
Shiatsu therapists, acupuncturists and herbalists amongst others. Western
medicine has done much research on the beneficial effects of Tai chi and
shown it to be an excellent exercise system for maintaining health and
reducing stress.
Meditation – Meditation assists the integration of body and mind to allow the
spiritual aspects of the art to unfold.
Martial arts – Tai Chi came from martial arts and it should always be possible
to relate what you are doing in Tai Chi to martial arts movements.
Chi - Chi is the binding force that brings together the martial, healing and
meditational aspects of the style and differentiates it from other styles.
The speciality within Ki-Ways is to help you to find the correct combination of the
aspects of Tai Chi that are right for YOUR evolution and wellbeing. All aspects of
the art will be taught to the level needed by the individual at their current state of
health, wellbeing and fitness.
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Chi Gung
Chi Gung literally means “Energy Work”. It is a method of learning how to cultivate and improve your own Energetic system and thereby hopefully increase your health and happiness.
Many Chi Gung movements look very much like Tai Chi movements. Indeed, Tai Chi
movements are all used for Energy cultivation so they can be regarded as Chi Gung.
There are however many styles of chi gung. There are the flowing Tai Chi style movements,
standing Chi Gung, meditation Chi Gun and even “hard” Chi Gung amongst many others.