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Tai Chi For Back Pain

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Just one of the many health benefits of Tai-Chi is how much it can help you to relieve back pain, restore the ability to work and play, improve health and quality of life.

Back pain effects more than 75% of the general population and back pain is the largest single cause of sickness absence from work and, for many people, it can be a chronic problem. Actually 4 out of 5 adults will experience some sort of back pain at least once in their lifetime . Sometimes back pain is caused by a slipped disc or disease in the spine itself, such as arthritis. There are plenty of other medical causes of low back pain, from muscle tears to abnormal curvature of the spine, known as scoliosis.

According to new medical findings, the deep muscles close to the spine stabilize and protect the spine. Strengthening these muscles will reduce pain and improve physical function.

Back injuries and thus back pain can often be prevented by performing daily stretches. This loosens up the muscles of the back making them less susceptible to tears. Back stretches should be performed in the morning after wakening as well as at night before going to bed. Most people do benefit from a regular stretching regimen, however before beginning any new exercise program, you should discuss your plans with your primary care physician.

When performing a stretching program, you should continue through the exercise until a gentle stretch is felt. You should not experience any pain or significant discomfort. If this is the case, you are stretching too far for your current level, and muscle tears and injuries can occur. Avoid any bouncing motions, keeping your movement slow and smooth. After completing your stretches, drink plenty of water to re-hydrate.

According to a review in The Harvard Health Letter - July, 1997, tai chi... reduces stress hormones, reduces risk of falling (the leading cause of death by injury in older folks), and improves balance.

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Tai-Chi Positions

The 24 posture Simplified Form of tai chi chuan, sometimes called the Beijing form for its place of origin, is a short version of Yang style tai chi composed of twenty-four unique movements.

The form was the result of an effort by the Chinese Sports Committee which, in 1956, brought together four tai chi teachers to create a simplified form of tai chi as exercise for the masses. The creators truncated the traditional Yang family hand form to 24 postures; taking between four and eight minutes to perform and to give the beginner an introduction to the essential elements of tai chi chuan, yet retain the traditional flavor of Yang style's longer hand forms.

.Commencing (Qishì), Preparation, Beginning
.Part the Wild Horse's Mane (Yéma Fenzong)
.White Crane Spreads Its Wings (Báihè Lìangchì), Stork/Crane Cools Its Wings
.Brush Knee and Step Forward (Louxi Àobù), Brush Knee and Twist Step
.Playing the Lute (Shouhui Pípa), Strum the Lute, Play Guitar
.Reverse Reeling Forearm (Daojuan Gong), Step Back and Drive Monkey Away
.Left Grasp Sparrow's Tail (Zuo Lan Quewei), Grasp the Bird's Tail
.Ward Off (Peng)
.Rollback (Lu)
.Press (Ji)
.Push (An)
.Right Grasp Sparrow's Tail (You Lan Quewei)
.Single Whip (Danbian)
.Wave Hands Like Clouds (Yunshou), Cloud Hands, Cloud Built Hands, Wave Hands in Clouds
.Single Whip (Danbian)
.High Pat on Horse (Gao Tan Ma), Step Up to Examine Horse
.Right Heel Kick (You Dengjiao), Separate Right Foot, Kick with Right Foot
.Strike to Ears with Both Fists (Shuangfeng Guaner)
.Turn Body and Left Heel Kick (Zhuanshen Zuo Dengjiao)
.Left Lower Body and Stand on One Leg (Zuo Xiashi Duli)
.Single Whip Squatting Down, Snake Creeps Down,
.Golden Rooster Stands on One Leg, Golden Bird Standing Alone
.Right Lower Body and Bird Stand on One Leg (You Xiashi Duli)
.Shuttle Back and Forth (Yunu Chuansuo), Fair Lady Works with Shuttles, (Walking Wood), Four Corners
.Needle at Sea Bottom (Haidi Zhen)
.Fan Through Back (Shan Tong Bei), Fan Penetrates Back
.Turn Body, Deflect, Parry, and Punch (Zhuanshen Banlanchui)
.Appears Closed (Rufeng Sibi), Withdraw and Push, as if Closing a Door
.Cross Hands (Shizishou)

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