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Tai chi (taiji)
A listing is not a recommendation.
Origin: China · Tradition: Chinese martial art and yojo · Movement
What it is
A mind–body movement practice of slow, continuous motions that use balance, lower-limb strength, and attention together. It is also often studied for fall prevention in older people.
A short introduction (not a treatment instruction)
- Start from a safe introduction, such as a simplified 24-form for beginners.
- Do not bend the knees too deeply. Move a painful joint through a smaller range.
- Continue several times a week, starting from a short time.
Symptoms or aims often mentioned with this practice
- Balance and fall prevention
- Low back pain
- Knee pain
- Stress or unease
- Sleeplessness
- Tiredness
Related symptom videos
Research notes (this is not a promise of effect)
B: Randomised trials or systematic reviews exist, but reports are modest, the group studied is limited, or study quality is limited
NCCIH summarises suggestions for balance, low back pain, pain and stiffness in knee osteoarthritis, and quality of life. Exercise for fall prevention in community-dwelling older people (including tai chi) is supported in a Cochrane review. There is also research in fibromyalgia and other conditions.
Sources
- NCCIH: Tai Chi: What You Need To Know
- Cochrane: Exercise for preventing falls in older people living in the community
- NCCIH: Low-Back Pain and Complementary Health Approaches
Safety notes
Falls and overload of the knee. Keep enough space.
If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.
Situations in which this is better avoided
- An acute, severe flare of arthritis
- Unstable standing when there is no assistance or a seated form