*From the Oregon Research Institution
About Tai Chi: Moving for Better Balance
In Brief
This Tai Chi program represents the results from years of scientific research and community evaluations. It’s focus on preventing falls through regular practice, Tai Chi, when practiced regularly, will improve one’s balance and reduce the likelihood of falling. There are 8 single forms in the program, all of which are derived from the traditional, well-known,24- Form Yang Style Tai Chi but tailored to community adults who wish to improve balance and mobility, and consequently, reduce the risk of falling. All forms adhere to the fundamental principles of traditional TaiChi that involve weight-bearing and non-weight-bearing stances, postura lly correct body alignment, and coordinated movements performed in a slow, continuous, circular, and flowing manner. Performance of the forms is closely coordinated with natural breathing, that is, each single movement is paired with the natural inhale and exhale breathing cycle. The eight single forms are arranged in a progression from easy to more difficult. Each of these forms can be performed and practiced repeatedly as a single movement or in combination as part of a routine.
Health Benefits from Practicing TaiChi
- Improved mental well-being;
- Improved balance and daily physical functioning;
- Improved self-confidence in performing daily activities; and
- Enhanced life independence and overall health.
Problem of Falls among Older Adults
One in three Americans age 65 and older falls each year. 20% to 30% of people who fall suffer moderate to severe injuries such as bruises, hip fractures, or head traumas. Falls are the leading cause of injury deaths among older adults.
Research Evidence
Studies have shown that Tai Chi improves muscular strength, balance, and postural control, and reduce older adults’riskoffallingbybetween47-55percent.
What Does This Program Do?
It is designed to improve one’s balance and reduce the likelihood of falling.
Community Evaluation
This program has been evaluated in community settings such as senior activity centers. Overall, it has been shown that the program has a good reach into the community of older adults, excellent adoption by senior service providers, and that the original program elements have been rigorously maintained.
Program Adoption
This program is one of the scientifically tested and proven interventions that is recommended by the Centers for Disease Control and Prevention (CDC, 2008) as an effective community-based exercise program to prevent falls for older adults. Currently, the program has been adopted by several State Health Departments in the United States: California, New York, Nebraska, Oregon, and Wisconsin.
About the Program Guide
- The Guide provides step-by-step instructions of the eight-form Tai Chi: Moving for Better Balance
- This Guide is meant to supplement a class-based, instructor-led Tai Chi exercise program. It may be used in conjunction with classes and/or home practice following completion of classes.
Tai Chi: Moving for Better Balance: Name of Each Form
- Form 1: Hold a Ball
- From 2: Part the Wild Horse’s Mane
- Form 3: Single Whip
- Form 4: Wave Hands like Clouds
- Form 5: Repulse Monkey
- Form 6: Brush Knee
- Form 7: Fair Lady Works at Shuttles
- Form 8: Grasp the Peacock’s Tail
Form 1: Hold a Ball (Stepping Sideways)
Step-by-Step Instructions
1. Stand straight with feet slightly apart, knees unlocked, arms relaxed at the side of the body and elbows slightly bent;
2. Step slowly to your left with your left foot (toes touch down first; ending with feet spaced a shoulder-width apart);
3. Slowly raise both arms, with the elbows slightly bent, to shoulder height, wrists relaxed, hands dropped;
4. Gradually shift your body weight to the right while dropping your left arm across your torso to the right to have both palms face each other to form the first “hold the ball” position [beach ball size] on the right;
5. Take a small and comfortable sidestep with your left foot directly to the left;
6. Slowly shift your weight onto your left leg allowing the left arm to move away from your body and upwards to your left (palm faces the body about eye level) while pushing the right hand down to stop at your right hip;
7. Move your right foot close to the left foot while turning your left wrist over (palm faces down) and move the right hand across the lower body and to take a position under the left hand;
W e now repeat Steps 5 to 7 on the right side.
8. Take a small and comfortable step with your right foot to your right;
9. Slowly shift your weight onto your right leg allowing the right arm to move away from your body and upwards to your right (palm faces the body about eye level) while pushing your left hand down to stop at your left hip;
10. Move your left foot near to the right foot (shoulder width apart). While turning your right wrist over, move the left hand across the lower body to take a position under the right hand;
11. Bring both arms to the front crossing them at the wrists with palms facing you;
12. Extend both arms forward allowing them to separate at shoulder level;
13. Lower both arms to your side;
14. Draw your left foot to your right to close the Form.
Form 2: Part the Wild Horse’s Mane (Stepping Diagonally Forward)
Step-by-Step Instructions
1. Stand straight with feet slightly apart, arms relaxed at the side of the body and elbows slightly bent;
2. Step slowly to your left (feet spaced shoulder width apart);
3. Slowly raise both arms, with the elbows slightly bent, to shoulder height, wrists relaxed, hands dropped;
4. Gradually shift your body weight to the right while dropping your left arm across your torso to the right to have both palms face each other to form the “hold the ball” position [beach ball size] on the right;
5. From the “hold the ball” position, your left foot steps diagonally forward 45 degrees (heel lands first);
6. Move your weight forward onto your left leg. At the same time, move your left arm high to about eye level (palm faces you); your right hand pushes downward over the left wrist (as if you are stroking a horse’s mane) to stop next to your right hip;
7. As your rear foot now moves up and beside the left foot, turn right palm up and move under left hand so both arms form a “hold the ball” position on the left;
W e now repeat Steps 5 to 7 on the right side.
8. To continue, step your right foot diagonally forward 45 degrees (heel lands first);
9. Move your weight forward onto your right leg and sweep your right arm high to about eye level (palm faces you); your left hand pushes downward over your right wrist (as if you are stroking a horse’s mane) to stop next to your left hip;
10. As your left (rear) foot now moves up and beside your right foot, bring both arms together to cross the wrists in front of your chest;
11. Extend both arms forward allowing them to separate at the shoulder level;
12. Lower both arms to your side;
13. Move your left foot near to your right (shoulder length apart) to close the Form.
Form 3: Single Whip (Stepping Sideways)
Step-by-Step Instructions
1. Stand straight with feet slightly apart, arms relaxed at the side of the body and elbows slightly bent;
2. Step slowly to your left (feet spaced shoulder width apart);
3. Slowly raise both arms to your front to shoulder height;
4. Gradually shift your body weight to the right while dropping your left arm across your torso to the right to have both palms face each other to form the “hold the ball” position [beach ball size] on the right;
5. With your weight still on your right leg, take a small and comfortable step slightly backward to your left and with your extended right hand form a hook (hand dropped at wrist, thumb touching all four fingers);
6. Pivot on your left heel about 90 degrees, slowly rotate your trunk to your left, allowing your left hand to follow your trunk rotation and then turn the wrist and extend it palm outwards;
7. Shifting weight to right, pivot on your left heel (90 degrees) to the front, and at the same time, drop both arms;
8. Now, shift weight to left foot, bring your right foot beside your left foot shoulder width apart, and raise both arms up to your chest level allowing the wrists to cross in front of your chest;
9. Extend both arms forward allowing the wrists to separate at shoulder level;
10. Lower both arms to your side;
11. Draw your left foot to your right to close the Form.
*Program Note: there are no movements to the right.
Form 4: Moving Hands like Clouds (Stepping Sideways)
Step-by-Step Instructions:
1. Stand straight with feet slightly apart, arms relaxed at the side of the body and elbows slightly bent;
2. Step slowly to your left (feet spaced shoulder width apart);
3. Slowly raise both arms to your front to shoulder height;
4. Gradually shift your body weight to the right while dropping your left arm across your torso to the right to have both palms face each other to form the “hold the ball” position [beach ball size] on the right;
5. Take a small and comfortable sidestep (slightly backward) to your left;
6. Slowly shift your weight onto your left leg by rotating your trunk in the same direction. At the same time, move your left (leading) hand up (eyes following this leading hand) to the left about eye level (palm faces inward), allowing the right (trailing) hand to follow naturally to the left, but at a lower level (palm faces down);
7. Draw the right leg next to the left leg (feet shoulder width apart);
8. Turn your torso again to the right with weight slowly transferring to your right; simultaneously, move your right (leading) hand upward to the right (eyes following this leading hand) to the right about eye level (palms facing inward), allowing the left (trailing) hand to follow naturally, but at a lower level (palm faces down);
Now, repeat the movements described in Steps 5 through 8 twice. After completing Number 8, do the following:
9. Bring both arms to the front crossing them at the wrists with palms facing you;
10. Extend both arms forward allowing the wrists to separate at shoulder level;
11. Lower both arms to your side;
12. Draw your left foot to your right to close the Form.
Form 5: Repulse Monkey (Stepping Backward)
Step-by-Step Instructions:
1. Stand straight with feet slightly apart, arms relaxed at the side of the body and elbows slightly bent;
2. Step slowly to your left (feet spaced shoulder width apart);
3. Slowly raise both arms to your front to shoulder height;
4. Gradually shift your body weight to the right while dropping your left arm across your torso to the right to have both palms face each other to form the “hold the ball” position [beach ball size] on the right;
5. Take a slow and comfortable step backwards to your left (diagonally at about 45 degrees) to land with the toes first;
6. Slowly shift your weight backwards onto your left leg. From here, rotate your trunk to the left (eyes follow the trunk rotation); simultaneously, push your right arm forward (palm faces out) while your left arm swings down past your left hip and then up to shoulder height;
7. Now, take a slow and comfortable step backwards to your right (diagonally at about 45 degrees) to land with the toes first;
8. Slowly rotate your trunk to the right (eyes follow the trunk rotation) and push your left arm forward (palm faces out) while your right arm swings down past your right hip and then up to shoulder height;
9. Your rear (right) foot now moves forward to join your left foot, and both arms come together to cross at the wrists in front of your chest;
10. Extend both arms forward allowing the wrists to separate at shoulder level;
11. Lower arms to your side;
12. Draw your left foot to your right to close the Form.
Form 6: Brush Knee (Stepping Forward)
Step-by-Step Instructions:
1. Stand straight with feet slightly apart, arms relaxed at the side of the body and elbows slightly bent;
2. Step slowly to your left (feet spaced shoulder width apart);
3. Slowly raise both arms to your front to shoulder height;
4. Gradually shift your body weight to the right while dropping your left arm across your torso and rotate your trunk slowly to the right with both arms swinging to the side; your right arm circles up to your ear level (palm faces up) and your left arm follows the same direction to the right (palm faces inward);
5. Step with your left foot diagonally forward (at 45 degrees) to land on your left heel;
6. Rotate your trunk to follow the direction of your left foot (weight gradually loads on your left leg); your right hand pushes directly forward (palm facing out) while your left hand sweeps down and across in front of the left knee (without touching);
7. Now, shift your weight backward onto your right leg allowing your left heel to pivot (45 degrees) further to the left; swing and raise both arms to the left;
8. Move your weight forward to the left leg and bring your right foot diagonally forward (about 45 degrees); simultaneously, bring both arms forward to cross your torso and allow your left hand to push directly forward (palm facing out); your right hand sweeps down and across in front of the right knee (without touching);
9. Move your left foot forward to join the right foot. At the same time, bring both arms up to your chest level (hands crossed at the wrists);
10. Extend both arms forward allowing the wrists to separate at shoulder level;
11. Lower arms to your side;
12. Draw your left foot to your right to close the Form.
Form 7: Fair Lady Works at Shuttles (Stepping Forward)
Step-by-Step Instructions:
1. Stand straight with feet slightly apart, arms relaxed at the side of the body and elbows slightly bent;
2. Step slowly to your left (feet spaced shoulder width apart);
3. Slowly raise both arms to your front to shoulder height;
4. Gradually shift your body weight to the right while dropping your left arm across your torso to the right to have both palms face each other to form the “hold the ball” position [beach ball size] on the right;
5. With your left foot, take a diagonal step forward (about 45 degrees to your left) to land on your left heel;
6. Move your left hand upward (stopping slightly above your forehead) and then, with a slight trunk rotation to the left, turn your left palm outward while your right hand pushes straight forward (both palms face outward);
7. Move your right leg next to the left leg and lower your right hand underneath your left hand (to form a “hold the ball” position) on the left;
8. With your right foot, take a diagonal step forward (about 45 degrees) to land on your right heel;
9. As weight comes onto your right leg, your right hand moves upward (stopping slightly above your forehead) and then, with a slight trunk rotation to the right, turn your right palm outward while your left hand pushes diagonally forward (both palms face outward);
10. Bring your left foot forward to join your right foot. At the same time, bring both arms up to your chest level (hands crossed at the wrists);
11. Extend both arms forward allowing the wrists to separate at shoulder level (palms face down);
12. Lower arms to your side;
13. Draw your left foot to your right to close the Form.
Form 8: Grasp the Peacock’s Tail (Stepping Sideways Left and Right: Ward-off; Pull-back;
Press; Push)
Step-by-Step Instructions
1. Stand straight with feet slightly apart, arms relaxed at the side of the body and elbows slightly bent;
2. Step slowly to your left (feet spaced shoulder width apart);
3. Slowly raise both arms to your front to shoulder height;
4. Gradually shift your body weight to the right while dropping your left arm across your torso to the right to have both palms face each other to form the “hold the ball” position [beach ball size] on the right. Now you are ready to perform the four movements: Ward-off; Pull-back; Press; and Push.
5. Ward-off: From the ball-hold position, take a step to the left and slightly backward to land on your heel;
6. Pivot outward on your left heel (rotate 90 degrees to the left) while simultaneously turning your waist toward the left. Along with the waist rotation, your left arm moves forward (to a blocking position – palm faces you); your right arm presses down obliquely to stop at your right hip (palm faces down);
7.a. Pull-back: With a slight turn of your torso to the right, shift your weight backward and pull both hands back toward and across the right side of your body;
7.b. Continue your arm swing upwards with a semicircular motion, ending with your right arm facing your face on the side and your left arm in front of your chest (palm faces inward);
8. Now, join your right hand to the left hand by placing the right palm on the left wrist in front of the chest;
9. Press: Press forward with both hands (touched at the wrists) until your arms are fully extended and hands are naturally separated;
10.a. Push: Shift weight to the right leg as you pull both arms towards the body and down to stop at the waist (palms face forward) (with your left toes up);
10.b. Now, push both arms out and forward (palms face forward) and up to the shoulder level;
11. Shift weight back onto right foot as you pivot your left heel and rotate your trunk 90 degrees to face the front along with both your arms, palms down, at shoulder level.
12. Move your weight to your left leg, drop your right arm to form the ball-hold position on your left.
Now you are ready to repeat these movements related to Ward-off, pull-back, Press, and Push on your right side;
13. Ward-off: Take a step to the right and slightly backward to land on your heel;
14. Pivot outward on your right heel (rotate 90 degrees to the right) while simultaneously turning your waist toward the right. Along with the waist rotation, your right arm moves forward (to a blocking position – palm faces you); your left arm presses down obliquely to stop at your left hip (palm faces down);
15.a. Pull-back: W ith a slight turn of your torso to the left, shift your weight backward and pull both hands back toward and across the left side of your
body;
15.b. Continue your arm swing upwards with a semicircular motion, ending with your left arm facing your face on the side and your right arm in front of
your chest (palm faces inward);
16. Now, join your left hand to the right hand by placing the left palm on the right wrist in front of the chest;
17. Press: Press forward with both hands (touched at the wrists) until your arms are fully extended and hands are naturally separated;
18.a. Push: Shift weight to the back as you pull both arms towards the body and down to stop at the waist (palms face forward) (toes up);
18.b. Now, shift weight forward as you push both arms out and up (palms face forward);
19. Pivot on your right heel and rotate your trunk 90 degrees to face the front along with both your arms at shoulder level.
20. Bring your right foot forward to join your left foot; Simultaneously, bring both arms together to cross at the wrists in front of your chest;
21. Extend both arms forward allowing the wrists to separate at shoulder level;
22. Lower arms to your side;
23. Draw your left foot to your right to close the Form.
General Practice Guidelines
Important reminder: Like doing any other exercises, please always begin with the warm-up exercises before practicing Tai Chi
The following exercise steps are recommended for each practice session:
- Warm-up exercises
- Practice forms (individual forms and the sequence)
- Cool-down exercises
W arm-Up and Cool-Down Exercises
Before each practice session, we encourage you to include basics such as light walking, stretching and deep breathing. Simple Tai Chi-based exercise movements are also strongly encouraged. Some of the examples of warm-up and cool-down exercises may include the following:
W arm-Up Exercises
- W alking in place to warm-up major muscle groups – 1 minute
- Stepping sideways (1 or 2 steps on each side) – five to six times per side
- Single steps forward (right leg leads, followed by the left leg) – two times each leg
- Gently stretching arms and legs
Cool-Down Exercises
- May repeat some of the warm-up exercises listed above
- Standing quietly with arms raising to the shoulder level, then lower the arms to the side. Inhale as you raise your arms and exhale as you lower the arms. Perform these movements as many time as needed.
Regular Practice Schedule
- How often? Practice three to five days a week including the time spent in a class.
- How long? Begin with as much time as you need initially if you are on your own, with the goal of working towards 25-30 minutes each session.
- How many forms to practice? Practice one or two forms per session working up to 8 forms by the 8th or 9th week.
- How many repetitions per form? Practice each single form for eight to ten times or as needed.
Building up Your Practice Routine Overtime
- Focus on practicing and repeating individual forms initially.
- Once your confidence is built up on all the forms, link the 8 forms progressively.
- Increase the health benefit by practicing the routine from Form 1 through Form 8 and then backwards from Form 8 to Form 1, making it a continuous loop.
A Word about Breathing
- Deep breathing is an integral part of Tai Chi, however, emphasis on deep breathing in the early stages of learning and practice can cause unnecessary distraction.
- In general, breathing should be done naturally and go with your practice rhythm.
- As a general rule: Inhale deeply through your nose as you extend your arms outward or upward and exhale through your nose as you contract your arms or bring them downward.