Do not
exert any force: once you consciously or unconsciously exert force your neck
will become stiff. A stiff neck will impede the free flow of qi and the
smooth circulation of blood.
(Dr Paul Lam)
Awareness in tai chi
If tai chi is performed incorrectly, it may cause further
injury.
Deep stances, torquing of the knees and leaning forward are very common
errors in tai chi practice.
Some
styles of tai chi are quite strenuous.
You may even be performing tai chi correctly and still experience discomfort
because your body has been weakened by injury.
Your
teacher should be able to suggest certain
modifications to your practice that will protect and support your body
whilst exercising.
You should never continue to practice a movement that is
causing you pain in the hope that the pain will pass.
Julie Gudmestad:
Standing poses done with improper alignment can
put great strain on the knee. The best indicators of knee alignment in
standing poses are the relative positions of the foot and kneecap.
The front
leg kneecap should point over the centre of the foot. If the kneecap points
toward or even inside the big toe, you know that the columns are twisting.
The foot acts like a pointer showing the rotation of the shin and lower leg,
while the kneecap shows the rotation of the femur.
Bent-leg standing poses
can also stress the knee. As the knee bends, it should function like a
hinge, with no sideways movement.
Be patient
Healing your body
takes time.
You need to balance rest and exercise.
Our school encourages students to practice the 'constructive rest position'
in order to relax completely and heal.
Careful use of the body enables people with injuries to move with awareness
and the support of a mobile,
aligned structure.
Dr Paul Lam's tips
Dr Paul Lam emphasises health in tai chi. Here are his tips for injury-free practice:
1. Don't lock the knees
Keep knees aligned over your feet but slightly bent.
2. Don't lean backwards or forwards
Keep your back upright so that the spine is balanced over the pelvis.
3. Don't force any movement
Move without effort as though gently swimming in the air.
4. Avoid any abrupt movements
They create tension that will put you off balance or injure the muscles.
5. Feel free to modify movements that are uncomfortable
Tai chi should be pleasant and enjoyable, not an endurance contest.
6. Include appropriate warm-up and cool-down exercises
This is a must.
7. Wear appropriate shoes that are comfortable and suitable for good balance
For people with diabetes, the correct shoes are especially
vital.
8. Hydration is important
Bring your own water and drink frequently.
9. If you feel unbalanced or unstable during tai chi, seek advice from the
instructor on how to correct the problem
10. Don't force yourself into a lower stance (squat or bent-knee) beyond
your comfort zone
Stand up if you feel too much stress on your knees.
Page created 21 February 2001