Welcome to the sixth blog in my series on how Tai Chi and Qigong can enhance your everyday life.
Discover the specific benefits for chronic arthritis relief.
Imagine easing the daily ache of arthritis with gentle, flowing movements. Tai Chi and Qigong offer a holistic approach to managing arthritis symptoms, emphasizing mindfulness and gentle exercise. Let’s explore how these ancient practices can provide lasting relief.
Benefits of Tai Chi & Qigong for Arthritis:
Pain Relief:
Tai Chi and Qigong promote relaxation and reduce muscle tension, alleviating discomfort and potentially stimulating the release of endorphins, the body’s natural painkillers. Research demonstrates measurable improvements in chronic pain relief and overall quality of life with consistent practice. [1]
Improved Joint Mobility:
The slow, deliberate movements of Tai Chi and Qigong stretch and strengthen muscles surrounding joints, improving flexibility and range of motion. Increased blood flow lessens stiffness, making daily activities less challenging. [2, 3]
Strength and Balance:
These practices strengthen muscles around joints, providing better support and stability, crucial for arthritis management. Improved balance and posture prevent falls and reduce joint injuries. [4, 5]
Stress Reduction:
The meditative aspect of Tai Chi and Qigong reduces stress, which exacerbates arthritis symptoms. Reducing stress through these practices improves arthritis management.
Reduced Inflammation:
Regular practice improves circulation, reducing systemic inflammation. Studies reveal that Tai Chi lowers inflammatory markers, and Qigong decreases pro-inflammatory cytokines, managing inflammatory responses. [6]
Low-Impact Exercise and Personal Testimony:
Tai Chi and Qigong offer low-impact exercises, minimizing joint stress. Consider the transformative journey of my student. Coming from a family with a strong genetic predisposition for arthritis, he witnessed his mother undergo hip replacement surgery due to debilitating arthritis.
Suffering from progressively worsening osteoarthritis, he had to give up his beloved karate practice due to painful knee and back bending. Disappointed and seeking a gentler approach, he embraced Tai Chi and Qigong.
After six months of dedicated practice, often for hours daily, he experienced a remarkable reduction in pain. His arthritis symptoms vanished, allowing him to rediscover the joy of movement, free from the constraints of his condition.
This experience underscores the profound potential of these practices to alleviate pain and prevent recurrence with consistent effort. He was so impressed with the results, and so concerned about his family history, that he has also suggested that his mother and sister try taking up Tai Chi and Qigong lessons as well.
Concluding Thoughts: Stay Connected
Tai Chi and Qigong offer a path to greater comfort and mobility, empowering you to take control of your arthritis. These practices provide a holistic approach, addressing physical, mental, and emotional well-being.
To stay updated on more insights and tips, I invite you to revisit healthfulqigong.com regularly. I am developing e-courses to help you experience the profound benefits of Tai Chi and Qigong, one breath, one movement at a time. Please revisit often for updates and to begin your journey towards greater well-being. Always consult with your doctor or a qualified instructor to determine if Tai Chi or Qigong is right for your individual needs.
Citations:
- Marks, R. (2019). Qigong and Musculoskeletal Pain. Current Rheumatology Reports, 21(11), 59. https://link.springer.com/article/10.1007/s11926-019-0861-6.
- Li, Y., Liu, M., Zhou, K., Dong, G., Manor, B., Bao, D., & Zhou, J. (2023). The comparison between effects of Taichi and conventional exercise on functional mobility and balance in healthy older adults: a systematic literature review and meta-analysis. Frontiers in Public Health, 11. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2023.1281144/full.
- Fong, S. S., Ng, S. S., Lee, H. W., Pang, M. Y., Luk, W. S., Chung, J. W., … & Masters, R. S. (2015). The effects of a 6-month tai chi qigong training program on temporomandibular, cervical, and shoulder joint mobility and sleep problems in nasopharyngeal cancer survivors. Integrative Cancer Therapies, 14(1), 16-25. https://pubmed.ncbi.nlm.nih.gov/25411207/.
- Wehner, C., Blank, C., Arvandi, M., Wehner, C., & Schobersberger, W. (2021). Effect of Tai Chi on muscle strength, physical endurance, postural balance and flexibility: a systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine, 7(1), e000817. https://pubmed.ncbi.nlm.nih.gov/33614126/.
- Wang, F., Zhang, X., Tong, X., Li, J., & Wang, Y. (2021). The effects on pain, physical function, and quality of life of quadriceps strengthening exercises combined with Baduanjin qigong in older adults with knee osteoarthritis: a quasi-experimental study. BMC Musculoskeletal Disorders, 22(1), 313. https://pubmed.ncbi.nlm.nih.gov/33781238/.
- Oh, B., Bae, K., Lamoury, G., Eade, T., Boyle, F, Corless, B., Clarke, S., Yeung, A., Rosenthal, D., Schapira, L., & Back, M. (2020). The Effects of Tai Chi and Qigong on Immune Responses: A Systematic Review and Meta-Analysis. Medicines, 7(7), 39. https://pmc.ncbi.nlm.nih.gov/articles/PMC7400467/.