| Even though it’s vital to their health, many arthritis patients don’t exercise. It hurts, it’s no fun and it’s time consuming. Sometimes it can even be damaging. Without it, however, arthritic joints can stiffen, muscles can weaken and conditions can get worse.
An increasing number of arthritis patients are finding the ancient practices of yoga and tai chi to be fun and gentle ways to relieve pain and gain flexibility and strength. “Tai chi is a great way to ease yourself back into an exercise routine,” said Tom Gohring, director of the School of Tai Chi Ch’uan in Austin, Texas. “The nature of tai chi’s movement is especially good for arthritis. It works the joints, giving them a full rotation.”
Tai chi’s alignment also gives students an awareness of how to hold their bodies, according to Gohring. “Often the way people stand strains their knees and joints. With tai chi, they learn a more centered position, which places their weight correctly. This puts less stress on the joints and helps strengthen them.”
In many ways, yoga and tai chi are tailor made for arthritis according to yoga and tai chi instructors and the Arthritis Foundation. According to these experts, they
Are gentle, fluid and adaptable.
Are non-competitive.
Can be modified to suit individual restrictions and needs.
Go at a slow, flowing, relaxed pace.
Are low or non-impact.
Are relaxing and ease stress.
Are available and affordable.
As arthritis patients practice tai chi and yoga they gain more than physical progress. “One of the primary benefits comes from the mental aspects of yoga,” said Charles MacInerney, yoga instructor and owner of Expanding Paradigms in Austin. “With arthritis the immune system is out of balance and overactive. Researchers have found that the meditative components of yoga — relaxation, meditation, visualization, emphasis on thoughts, diaphragmatic breathing — help balance the immune system.”
MacInerney explains that yoga works on multiple levels: “On the mechanical level it moves the joints through their range of motion. It also stimulates the nervous system. You also get increased activity of the endocrine system through the massaging action of the postures. And then you impact the psychological through emphasis on attention: not thinking about your income taxes.”
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