Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction

Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction

(upbeat music) – [Narrator] Welcome to another program in the Tai Chi For Health series by Dr Paul Lam, designed
not only to instruct but also to inform and inspire. Dr Lam, in collaboration
with The Arthritis Foundation, brings you this easy to
learn and enjoyable program designed to enhance your quality of life. – We at The Arthritis
Foundation are excited that you’re interested
in Tai Chi For Arthritis brought to you by Dr Paul Lam, a worldwide renowned expert in tai chi, and The Arthritis Foundation,
your number one place to go for arthritis information. Dr Paul Lam is also
a medical physician and has had arthritis himself
over the last 40 years. – [Narrator] We designed
this DVD for you to learn the Tai Chi For Arthritis program as though you were attending
Dr Lam’s class. Dr Paul Lam has worked
with a team of tai chi and health professionals in 1996 to create this program especially
for people with arthritis. – Hello and welcome. I’m Paul Lam. Let me tell you about tai chi, the Tai Chi For Arthritis program, and what benefit you can
gain from learning it. – [Narrator] Tai chi
originates from ancient China and is based on the law of nature. Practising tai chi will
strengthen our body, relax our mind, making us more harmonious with ourselves and nature. The gentle flowing movements
contain much inner strength. The power of tai chi is
like a gentle flowing river, beneath the calm surface is
a current with immense power, the power for healing and wellness. Although tai chi was commonly used in the ancient days as a martial art, nowadays it is practiced mostly
for health and relaxation. There are many styles of tai chi. The popular Yang style is characterised by slow and expansive movements. The oldest tai chi style, the Chen style, contains more complex
and vigorous movements which are not suitable
for people with arthritis. Sun style was created by Mr. Sun Lutang in the early part of the 20th century. It contains unique and powerful chi gong. Chi gong is a method of
cultivating internal energy, especially effective for
healing and relaxation. Mr. Sun has placed great emphasis on the healing property of his forms. The smooth and natural movements
empower you to cultivate your own internal energy. – We have chosen the Sun style because of special health
benefit and safety features. This program has significant advantages for people with arthritis. Doctor White, Professor Edmunds, and other health and tai chi professionals will join me to bring you more information about arthritis and the Tai
Chi For Arthritis program. – Arthritis is common,
and in the United States there are 46 million people
with doctor diagnosed arthritis. And it’s projected to increase
to 67 million by 2030. It is also very serious,
it’s the leading cause of disability in the United States. – One problem is osteoarthritis where there’s wearing of the cartilage in the joints as the primary problem. A second type of arthritis
is inflammatory arthritis, things like rheumatoid arthritis
and ankylosing spondylitis where the basic problem is
inflammation in the joint lining. And the third big category,
not true arthritis, but problems in and around the joints, and we call that soft tissue rheumatism. – Arthritis also results in people not being physically active. Mainly this is due to pain, and
many people think they can’t be active cause it might
make their arthritis worse. But on the contrary, physical activity is extremely important
for people with arthritis. It actually relieves their pain
and improves their mobility. Physical activity in general
is very good for you. It’s one of the best medicines
and it has no side effects. In general, you know,
physical activity will make you feel much better,
will decrease your problems with depression, as well as help all the many other
illnesses that people get such as diabetes and heart disease. – Well, what you gain
in the end is function. It allows you to do the
things that you want to do. To do that your joints have to move. And to move your joints
your muscles need to be strong enough both to protect the joint and to actually allow the joint to move. So what you gain is function and the ability to carry on a normal life. – The reason I started tai chi was to help me manage my own arthritis which I developed since my early teens. Over the years tai chi
has transformed my life. I wanted to share it with more people and that was why I
started teaching tai chi more than 30 years ago. – So you ask, how can I
overcome physical activity? Well one of the best ways is actually to do Tai Chi For Arthritis. The Arthritis Foundation is
working with Dr Paul Lam on Tai Chi For Arthritis. If it is done regularly
it can help your pain, increase your mobility, and in general improve your overall health. – The Tai Chi For Arthritis
program has been in America for only 10 years. Since its beginning it has
become more and more popular and more and more people are learning the Tai Chi For Arthritis
program every year. It’s estimated at this point
that a million people’s lives have been touched by the Tai
Chi For Arthritis program. – The only way we can really know whether or not something works is to do a proper scientific study. We call that often a
double blind control study. But it’s a study that’s been designed to really look critically
at whether or not something truly works. – My personal experience and experiences of other individuals
are certainly important. However, from a medical perspective, good quality studies are
needed as scientific evidence. – [Narrator] Doctor Marlene Fransen, chief investigator of the
largest ever published Tai Chi For Arthritis study explains the results of her study. – In our study we found
that Tai Chi For Arthritis greatly improved joint
pain and physical function for people with osteoarthritis
in the hips or knees. The mean age of our subjects was 70 years. A lot of these people had
no experience of tai chi and were a little bit hesitant
when they started the classes but those who sort of
went along for at least one or two weeks, we found
that most of them did, at the end of the 12 weeks,
greatly enjoy the tai chi. – [Narrator] Professor Song
is the chief investigator of another Tai Chi For Arthritis study published by the Journal of Rheumatology and tells us about her
study for older people with osteoarthritis. – At the end, well not at the end, we were looking at in the
middle of our regiment and they already feel less pain, less stiffness, less
difficulties in performing their daily activities, that was amazing and everybody was surprised to see that. – The Tai Chi For Arthritis form was developed by Doctor
Paul Lam and his colleagues to be a safe form of exercise
for people with arthritis. That safety runs from the
development of the form, to the way it’s taught, to the
way people practice at home. – Many people wonder if
doing tai chi is safe. It is very safe and will help your pain as well as increase your mobility, your muscle strength,
and it’s ensuring that people won’t fall, which is a big issue for people as they get older. – [Narrator] Tai Chi For
Arthritis has also been shown by studies to reduce the risk of falling. For this reason the Accident
Compensation Corporation, known as ACC, a New Zealand
national government department, funds Tai Chi For Arthritis classes across the whole country. – I come from a clinical
background of physiotherapy and I realise that the sort
of exercises that we can prescribe or give to people with arthritis are generally limited. Tai chi has a lot of advantages. People can do it by themselves at home, they don’t need a lot
of expensive equipment. – [Narrator] Over the last 10
years many people have asked Dr Lam questions about the program. – If I don’t have arthritis does Tai Chi For Arthritis help me? – Absolutely yes. Tai Chi For Arthritis is
based on the same principles as other tai chi. The difference is that this
program is especially safe and effective for healing. Like other tai chi it also
have many health benefit including improving relaxation, reduce blood pressure,
reduce the risk of falling, and improve fitness,
strength, and immunity. Tai Chi For Arthritis is used to teach a wide range of conditions. For example, my friend Jeff Morris, Tony Garcia from Miami,
use it to teach people with multiple sclerosis
and smoke cessation. Sheila Ray from Tennessee helps drug users to overcome their addiction. Robin Melvey from California use it help people with fibromyalgia. Troy Thom teach it to college students. Health departments in
Australia and other countries has use it for general health promotion or for fall prevention. – Dr Lam, my doctor would like to know how Tai Chi For Arthritis works. – As a medical practitioner I understand that doctors like to know there are got to be scientific studies supporting a program. As explained by Doctor Francine,
Professor Song earlier on, as well with all the scientific evidence, there are three main reasons why Tai Chi For Arthritis work. Firstly, as a exercise it
improve muscle strength, flexibility, and cardiovascular fitness. Muscles support and protect the joints. Being flexible helps to
reduce pain and stiffness, enable you to do more. Fitness is important for all over health. Secondary, the program helps people to relax and feel better. Everything improves when
you are more relaxed and feeling good about yourself. Lastly, according to
traditional Chinese medicine, chi, or the life energy, is essential to health and vitality. Arthritis is thought to be caused by blockage and weakening of chi. Tai Chi For Arthritis is
designed to enhance this chi, so it not only improve the condition but also benefit almost
all aspects of health. – Dr Lam, what is the difference between tai chi and walking? – Well, I like walking, too. It is a good exercise. Also Tai Chi For Arthritis
does a lot more than that. It exercise the entire
body, all joints and muscles and internal organs, at the same time it strengthen the mind. It help us to be more
relaxed and more harmonious with ourself and with nature. Tai chi is especially
effective at enhancing the life energy, or the chi. What’s more, you can do tai chi practically anywhere and anytime. In walking if it rain you
might not be able to walk. Many people with disability enjoy doing Tai Chi For Arthritis
in their wheelchairs. Another good thing about tai
chi is that it is progressive. No matter what age or condition you are you can continue to
progress to a higher level to gain more energy. I believe, hour for hour,
tai chi is the most effective exercise for health, for the
complete health, body and mind. The important thing is
tai chi is enjoyable, it make you feel good about yourself. – [Narrator] Stay safe. Be sure to stay well
within your comfort zone. Check with your health professionals before you begin these exercises. – Whenever you don’t feel
comfortable doing a movement visualise yourself doing it fully but only move within your comfort zone. For example, if you can
only move your arm this far and if the movement require
you to move this far then what you should do
is move to where you can within your comfort zone and visualise yourself
moving to the full range. Study has shown that
by using visualisation you can gain health benefit and you can also improve flexibility. – [Narrator] Begin your
session with warmup exercises and end with cool down exercises. Practise in a safe and
comfortable environment. Wear loose, comfortable clothing and flat, well fitted shoes. Continue your session only as
long as you feel comfortable. Listen to your body and rest
when you start feeling tired, in pain, or lose concentration. Gradually build up the length and number of practice sessions, aiming
for that 20 to 40 minutes on most days. A good guide is to practice
for the length of the time you can walk comfortably at a steady pace. Regular practice with steady progression will minimise the chance of injury and empower you to gain better
health and quality of life. Lesson 1. Be sure to view the section Stay Safe before you begin the lessons. – Welcome to Lesson 1. Please remember when
you have learned enough or feeling tired you can stop the lesson, practice what you have
learned, and come back later. In tai chi, learning
many movements quickly does not necessarily give
you more health benefit or make your tai chi better. In fact, learning tai chi steadily will give you more benefits and enjoyment. This is the paradox of tai chi, quicker is not necessarily better. We going to start with each
lesson with a greeting, and it’s a form to show mutual respects. So let me show you, this is how we do it in the traditional days. The right hand is a
fist, it means strength. Your left hand with four fingers
together means friendship. Bend the thumb means humility. Put your fist on your palm,
put your feet together, and this a traditional greeting to show respects for each other. So I will do this for the
beginning of our lesson and at the end of each lesson. We will learn the warm up exercises in the first two movements in this lesson. We will always start each lesson with warm up exercises. These are designed to
prepare you for tai chi and they are in three steps. The first step is walking
around to warm up. The second step is stretching
of each part of your body from the top down. And the third step is
cooling down exercise which we’ll do after, at
the end of the lesson. – [Narrator] Warm up exercises. – The first warm up exercise, number one, we’re going to
open and close our hands, walk around and smile to
everybody, just generally warm up. Let’s start with the neck. Be aware of your posture, body
upright but not being tense. Hands up slowly, breathe in. Turn and push your chin back gently. Push out, and down. Bend your neck very gently. Then hands up, breathe in gently. As you turn, push as
though you gently push a gentle resistance. Same way as you push out, again it’s a very gentle resistance. Down. One more time. Up. Chin back, and push out, and down. The second neck exercise, hands up, left hand up, push the right hand down, and turn to 70% of your normal range. Come back. Turn to the 70% of your normal
range of your neck motion. Then come back and each time you turn
just a little bit further. Change hands. Maintain the upright posture. Turn gently and slowly. And the third time, one side each. Turn to the left, and come back. Change hands, it doesn’t matter
which side you start first as long as you do both side. Come back. Next is the shoulder exercise. You roll your shoulder gently forward. Roll it gentle and circular
like moving in tai chi. Then roll back three times. Once, twice, and three times. Next shoulder exercise
we’re going to stretch. Breathe in gently, and breathe out and bend
your knees just a little. So, breathe in gathering
the energy from the universe and put it inside you. It doesn’t matter you
don’t believe in that, just think of breathing
in the nice fresh air and then put it inside your body. So, after the shoulder we’re
moving down to the spine. Start with carrying a ball and then we’re going to
bring the ball and hand up as though we’re holding up a ceiling. Stretch the other hand. Then come back carrying a ball. Remember, as you stretch, we never fully extend our joints. There’s a slight bend in our joints but we think of expansion
from within the joints. Stretch and imagine your
spine gently stretch. Come back, bend your knees a little, and stretch. And come back. And stretch. Okay, one last time. And stretch. Take the second spine
exercise that the same way, carrying the ball with the
knees slightly bent this time, and then take the ball to one side using your hip to more your hands, coordinated so that your energy come from the centre of your dantian. So your hip or your waist move your hands. Remember not to turn too much, just here is enough. And for the third time both side. And turn to the other side. Okay, and then we’re working
our way down to the hip. With the hips, if you are unstable it’s quite okay to hang on to
a chair, hang on to a wall, or even sit down until you
grow stronger in your strength. Take time to allow the
muscle strength to develop, there’s no hurry in tai chi. Bring your hands up slowly, breathe in. And then bend your knees
as your hands comes down, and then take a little step forward, push your hands back to balance, then you can have a rest in the middle, and then you can hands forward, and then bring your foot to the middle, and foot forward, hands back. Foot back, hands forward. And you can also just move right through, forward, and backwards. And let’s change your foot. Forward, backwards. Forward, backwards. One more time, forward, and backwards. The next hip exercise
we’re going to imagine there’s a wall on one side and you’re just gently
push against that wall with the bottom hand just below the elbow, bend your knees a little, stretch the left foot out, then change hands and stretch. Change hands, push against
the wall, and stretch. So this give you a very good way to maintain your centre and your balance while you are doing opposite direction. The last stretch. Then we’re moving down to the knee. Make two fist next to the hip and turn your toe out just a little so that you’re comfortable. Shift the weight to one
side, the right side, and then touch your
toe with the left foot, and then gently punch forward
with the opposite hand, then come back, then change the foot, just touch the toe, and forward. Now if you are comfortable
and strong enough in the knee it’s quite okay to gently stretch forward. And let’s do it the other side. It’s a good way to practice balance. Only do that when you
feel very comfortable, otherwise you can hang on to a chair. Okay. The next hip exercise
we start the same way, with the fists on the side, bend your knees a little, and then take a step, just
a little step to start with, the heel on the ground, put the foot down, and then gradually weight forward, hand forward, come back. So this train you to be
aware of your weight shift, heel first, foot, and then weight shift and keep your body upright. Come back. Step. Foot, weight. Come back. And foot. Weight. Come back. So you consciously being very mindful, step with the heel first, then your foot, and then your weight forward
with the body upright. Now if you feel comfortable
you can take a bigger step, well within your comfort level. Come back. And the next, working down to the ankles. We’re going to bend your knees a little and you’re going to touch down the heel, toe, heel, toe, heel, toe. The other side, heel, toe, heel, toe, heel, toe. And let’s turn your foot gently in, out, in, out, in, out. The other side, in, out, in, out, in, out. Have a shake. – [Narrator] Learn new forms. – Tai chi is different from many other form or exercise we use to. In the western world we’re use to exercise that work on the faster,
the harder, the better. In tai chi, we move slowly, smoothly. The slow movements seem so easy, but they are not as easy as they seem. Most people will need a few months to get use to the rhythm
and the feel of tai chi, so please be patient. Give yourself time, it
will be well worth it. In the world today we move too fast, we’re to stressed, and we
need the gentle tai chi to connect our body to our mind and to restore, and to revitalise. Tai chi is derived from nature, and in nature fastness and
slowness complement each other. Tai chi bring us back to nature and make us more balanced and healthier. And in all these lessons I
will be using a similar format. Firstly, I’ll show you the
whole movement for a overview. Then I split it up into little parts and teach one part at a time. – [Narrator] Dr Lam will
show the commencement form. – I’m going to start showing you the posture and the steps first. With the posture keep your body upright, gently upright but not tense. So imagine your body is a string and you gently stretch
both side of the string. So imagine your body is a string and you gently stretch both end, and you’re being upright. And then with the stepping we’re going to start with your feet, heel almost touching and toes pointing out 90 degree, almost like Charlie Chaplin. However, some people will
find it uncomfortable to have heels so close, or even unstable. Then it’s quite okay to separate your feet and make yourself comfortable. It’s very important to have a comfortable and safe position throughout the rest of these lessons. Minor things like this
are not so important, we can adapt it for safety, and I point it out to you
throughout the lessons. The important thing that
make tai chi work so well is these principles, and
I’ll point it out, as well. So let’s start with the stepping. The first thing you do is you bend your knees just a little, and transfer your weight
to the right foot, and lift the left foot up and take a step forward
with the left foot. Heel touch down first, the whole foot, and then
transfer the weight forward and bring the right foot next to the left so that both feet are parallel and roughly shoulder width apart. I will turn around so you can
follow me to do the steps. Bend your knees a little. Weight on the right. Take a step forward. Foot down. Transfer your weight, bring
the right foot next to the left shoulder width apart. Let’s do that again. Bend your knees. Step forward, heel first. Foot down. Weight forward. Bring the right foot parallel to the left. One more time. Knee bent. Step. Follow step. Let’s do the hands. Remember to stand upright
without being tense. Bring your hands up slowly and breathe in slowly, to about shoulder height
and shoulder width. So let’s do that again. Bring your hands up and breathe in. Now I also like to tell you something about the energy in your body. In the centre of your palm
there’s a acupuncture point called lo gong, the name doesn’t matter, but this point is the centre of the energy of your upper limb. And when the two points
are facing each other they are communicating and then it grows energy. Well it’s a good way to think about it. So, with Sun style one
of the characteristics is very often the two palms
are facing each other. So keep that in mind and
let’s do that one more time. Hands up and breathe in. Then from there your hands are going down and they move in a
gentle curve towards you, and then up along your chest, and push them forward. So let me show you from the side. Hands up slowly, breathe in. And then from here like you do visualise a U, the letter U. So your hands comes down
is one side of the U, while you bend the knees little bit, and then bring your hands
towards you in a gentle curve, that’s the bottom of the U. And when they come up along your chest that’s the other side of the U. So let’s do that again from beginning. Bring your hands up and breathe in. Then let’s start doing a U. Hands down, one side of the U, at the bottom of the U, up along the other side of the U, and then you push your hands forward. Okay, let’s do the stepping
and the upper body together. Focus, check your posture. Hands up slowly and breathe in. Hands down, breathe out. One side of the U, bottom of the U, and then shift your weight
and take a step forward, hands up along your chest, push your hands forward, and follow step. Now follow me one more time. Hands up. Hands down, breathe out. Hands towards your body. Take a step forward. Hands up along your chest. Push your hands forward. And follow step. Let me tell you a story to make it easier to remember the movements. Imagine you have a ball, you don’t need it for real,
but I just going to show you to make it easier to remember. So let’s say you have a friend and you bring your beautiful
ball to show your friend and if your friend doesn’t like it you can bring it back down, towards, I’m
going to keep it myself, and do you really want to
have a look at my ball, here’s your second chance. The next movement is open, close. And I’ll show you. It looks very simple, but
it’s one of the characteristic movement of Sun style. When you get to do more
of it you’ll find there’s quite a lot of depth in
this simple movement. Bring your hands back slowly, slowly rotate so that your fingers are pointing up to the ceiling. Your palms are facing each other so the energy points are
communicating with each other. Your hands are about
the width of your head, and make sure that there is a space between your hands an your chest. Imagine that energy field
in front of your chest or imagine that ball between
your hands and your chest. And then you breathe in and you open up to roughly shoulder width. And you breathe out and
you bring your hands back to the head width. Remember, if your finger
doesn’t allow you to turn to this position
comfortably, it’s quite okay to move to a position
that’s comfortable to you as long as you do a open, breathe in, and close, breathe out. I like you to follow me here, breathe in slowly, open very, very slowly, and breathe out slowly, and close slowly. Do that again. Open, breathe in. Close, breathe out. Now I like you to imagine
between your palms there’s a magnetic force that when you open that gentle resistance that you have to move against. And the magnetic force reverse, you have to gently push it
together and breathe out. I like to talk to you about how the knees bend. When you bend your knees it’s a good thing to bend just a little because some people might
find bending the knee too low can give too much muscular strain. So when you do the open and close you do bend just a little, and if that still feel uncomfortable what you could do is as you open you can stand up, and then you can bend just
a little again as you close. And this way you give your knee a rest and it will still work. Later on when you get stronger you can then stay bent. It can take time but there’s no hurry. I would like to introduce one of my tai chi colleagues, Caroline DeMoines. Caroline is a master trainer for the Tai Chi For Arthritis program. She came from North Carolina, USA. Caroline. I’m going to turn around
with my back facing you. I would like you to follow me and you can see the
front view of Caroline. Focus. Commence. Hands up. Hands down, bend your knees. Take a step forward, hands forward. Follow step. Hands back. Open. Close. Stretch forward. And stand up. That’s wonderful, let’s step
back and do it one more time. Okay. Focus. Hands up. Hands down. Step forward, hands forward. Follow step. Breathe in. Breathe out. Stretch your hands forward. And come down. That’s great, one more time. Take a step back. Check your posture. Commence. Step forward. Hands forward. Follow step. Breathe in, open. Breathe out, close. Remember I talked to you earlier on about tai chi being a
different exercise than others. One of the major
characteristics of tai chi, we move slow and smooth. And when you do your practice,
I like you to do this, move slowly and smoothly and use minimum strength
you need to do this. It might take a little
while to get use to, but once you get use to it
I think you will enjoy it. And I will explain more
why and how to do it better later as we go. – [Narrator] Follow Doctor
Lam to run through Lesson 1. (soft traditional Chinese music) Let us do cool down exercises. – We’re going to do three
cooling down exercise. The first one, you make a gentle fist and you gently tap your thigh. You can lift your foot to
what is comfortable height. Of course if you can, you can lift your knee a little higher. In the second cooling down exercise you’re gonna make two
fists, very gentle fists, and then you tense and breathe in. Let go, breathe out. Tense, breathe in. Let go, breathe out. If you wish you can
also stand on your toes. Tense, and let go. In the third cooling down
exercise, we done before, breathe in, breathe out. Bend your knees a little. Breathe in. Breathe out. And for the third time, breathe in, and out. Practise daily. If you can, set the same time of the day to practice every day, which would help to form a good habit. Half an hour every day
is a good period of time. Do remember, five minutes
is better than none, and 10 minutes is better than five. A good way to use this DVD is to practice for about one week and then come back to Lesson 2.

30 comments on “Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction

  1. Dr Paul Lam - Tai Chi Productions Post author

    Mary thanks for letting us know, so glad it helps. keep up with your practice.

  2. Laurie Babineau Post author

    I am taking your Tai Chi for arthritis in Maine. Watching you go through the moves looks a bit different from the instructor. I know that the movements although the same for all it will look different on each person. Is this acceptable? As long as the movements are done correctly is it alright if the hand motions are slightly different in terms of the timing between moving the hands with the foot movement?

  3. Dr Paul Lam - Tai Chi Productions Post author

    Laurie, looking forward to meet you. Absolutely it is the principles of tai chi that delivers the magic, take a look at my article what is real tai chi on the Tai Chi for Health Institute's website.

  4. Chichi Barleta Post author

    Thank you very much Dr. Paul Lam. I appreciate this video. You are such a blessing to me.

  5. Dr Paul Lam - Tai Chi Productions Post author

    Chichi thanks for the comment, my team and I love to make a positive difference.

  6. Steve Fleetwood Post author

    Dear Lam. I have arthritis in my back and knees and trying to avoid total knee replacement. I have studied wing chung and tai kwon do years ago and my pschyacrist said the tai chi might be benifitial for me to learn. iam working on your lesson one right now. I kind of reminds me of wushu.

  7. W Cashmere Post author

    The crawler is very bad it covers the foot movement This words are not needed because who ever watch it can hear it is very clearly spoken.. also vey anointing. I would like the order only few there is no crawler at the bottom of the screen.

  8. Dr Paul Lam - Tai Chi Productions Post author

    Great to hear Moonlight. YOu must be practicing lots and properly. Is it a nice feeling feeling the qi?

  9. HJD Post author

    Well explained & an improvement on my class in France……also this is dedicated to helping newly diagnosed arthritis sufferers, like myself..Should be very useful…

  10. Strahinja Maćešić Post author

    It seems to me that this is aimed at the osteoarthritis.
    Does anyone with Rheumatoid Arthritis has some experience to share?


  11. Dr Paul Lam - Tai Chi Productions Post author

    Thanks for your comment, however Tai Chi for arthritis is designed for people with all kinds of arthritis, over 30 published studies on how effective it is on relieving arthritis pain, improve mobility, balance, reduces falls and improve quality of life. This is why arthritis foundation around the world have recommended it, and millions of people tried and benefited from this program. You can find more information and list of studies on the Tai Chi for Health Institute website.

  12. Candy Simmons Post author

    I really enjoyed this my first time my bones were cracking and popping my back popped I could feel the energy .thank you Dr. Lam I love the way you explain things you make it so easy for me to understand thank you

  13. Candy Simmons Post author

    I have fibro ,L4 and L5 disc are messed up and arthritis , many issues I will do this for a week and we will see but very hard for me to move slow

  14. Rose Ferrachi Post author

    18:14 ….Time stamp. This is just for me so I know when the exercise starts. This video helps me a lot.

  15. Dr Paul Lam - Tai Chi Productions Post author

    thanks letting me know, it is important to hear the introduction and how best to use my dvd especially for people who have not done my instructional dvd before.

  16. Dr Paul Lam - Tai Chi Productions Post author

    Yes all tai chi are internal, Sun style hence Tai Chi for Arthritis is especially effective at cultivating qi and promote healing.

  17. lovemagicandroad Post author

    Is it my imagination or is everyone speaking in exceptionally slow motion in this video? Almost as if they all had CVAs (strokes) or perhaps it’s part of the Tai Chi….

  18. Dr Paul Lam - Tai Chi Productions Post author

    In nature we need fastness and slowness to compliment like yin and yang, this world has been too fast, we need a balance. Tai chi has fast and slow movement, it has depth and inner meaning, fast track does not work as well. Give it a try.


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