Tai Chi better than stretching.

Some self appointed specialists tend to believe - and are vocal about it - that all forms are exercises are beneficial. 

 

THEY ARE...

Some exercises can be detrimental to people; some exercises are more beneficial than others.

Since 2004 The Oregon Research Institute has been running an evidence-based fall prevention program for community-dwelling older adults. 

A study was carried out on a sample of 256 physically inactive, community-dwelling adults aged 70 to 92 recruited through a patient database in Portland, Oregon. The participants practiced either Tai Chi or a routine of Stretching exercises three-times-per-week for a period of 6 months.

At the end of the six-month program the risk for multiple falls in the Tai Chi group was 55% lower than that of the stretching control group. Compared with the stretching control participants, the Tai Chi participants showed significant improvements.

Read the Full article here.


My name is Frederic Lecut and I have been teaching Tai Chi and Iaido in Dothan, AL. since 2000.

If you would like to learn more about Tai Chi or come try it for free for one week, please contact me by email at frederic.lecut@gmail.com or by phone at (334) 798 1639.

Try tai chi to improve balance, avoid fall

Compared to the pumping intensity of Zumba, Tai Chi looks like it’s performed in slow motion. Watching the gentle, graceful movements of this ancient Chinese practice, it’s hard to imagine that it can burn off a single calorie or strengthen muscles. But Tai Chi is actually far more dynamic than it looks.

"The slowness that you see from the outside is deceptive. As an aerobic workout, Tai Chi is roughly the equivalent of a brisk walk (depending on the intensity at which you perform it). And as a resistance training routine, some studies have found it similar to more vigorous forms of weight training," says Dr. Wayne, co-author of The Harvard Medical School Guide to Tai Chi.

Tai Chi and Balance

With its integrative approach that strengthens the body while focusing the mind, Tai Chi addresses a range of physical and mental health issues—including bone strength, joint stability, cardiovascular health, immunity, and emotional well-being. Tai Chi is especially useful for improving balance and preventing falls—a major concern for older adults.

Studies have shown Tai Chi to reduce falls in seniors by up to 45%. It can also improve balance in people with neurological problems. A recent study in The New England Journal of Medicine found the program particularly effective for balance in people with Parkinson’s disease.

Tai Chi helps improve balance because it targets all the physical components needed to stay upright—leg strength, flexibility, range of motion, and reflexes — all of which tend to decline with age.

Interestingly, one of Tai Chi’s biggest benefits to stability isn’t physical—but emotional.

Anyone who’s had a fall or who has instability has what we call a ‘fear of falling. Ironically, a fear of falling is one of the biggest predictors of a fall. By making you firmer on your feet, Tai Chi takes away that fear. Tai Chi also makes you more aware of both your internal body and the external world, giving you a better sense of your position in space, so you won’t be as likely to trip and fall if you try to simultaneously talk to a friend and navigate a busy sidewalk.

Getting started with Tai Chi

One of the best things about Tai Chi is its adaptability to every age and fitness level. I have students in their late 80s. Because Tai Chi has “zero impact,” it doesn’t put too much strain on aging bones and joints. But it’s not by any means something that’s only for the elderly, and it can be quite demanding for the young.

You can start Tai Chi at most levels of health, and you can ramp up your activities to be appropriate to your level of fitness and function. 

Tai Chi is also incredibly safe—even for people who are older and have chronic diseases. 

I have been teaching Tai Chi in the Wiregrass since 2000. Interested, Curious ? Please come watch or participate in a FREE class. Call me at (334) 798 1639 or email me at frederic.lecut@gmail.com.

Practical Exercises for Zen Meditation

I am just back from a zazenkai retreat at the Atlanta Soto Zen Center.

Michael Elliston Roshi, abbot of the center and founder of the Silent Thunder (Mokurai) had invited me to teach at this event.

In my presentation of actual exercises to help the practice of Meditation I put emphasis on the 2 following aspects of Zazen:

• Focusing (Thinking of Non Thinking)
• Relaxing (to help focusing) 
  
  

I introduced to my audience a set of physical practices inspired from Traditional Oriental Martial Arts and Medicine. (Tai Chi, Chi Gong, Taoist exercises...) which I have been using  for several years in my own practice.

These exercises are designed to improve :

• Body awareness,
• Breathing,
• Balance,
• Physical Relaxation.

I addressed in particular :

1. How strength and mental energy follow Awareness and Mind. And how the Chinese concept of Chi explains this.
2. How to channel awareness and one's mind to parts or points of the body to tame one's monkey mind.
3. How to practice regular and reverse abdominal breathing to calm the mind.
4. How Tai Chi can actually remove muscular tensions and joint pains during long meditation sessions.

In the next weeks, I will get into the details of my presentation.  Stay in touch ! 

Tai Chi and Balance - Proprioception of the Knee and Ankle

A  study published by the British Journal of Sport Medicine shows that elderly people who regularly practice Tai Chi not only show better proprioception of the ankle and knee joints than sedentary people. Which would explain why Tai Chi improves balance in its practitioners.

Not only long term Tai Chi practitioners have better ankle and knee joint kinesthesis than sedentary controls but also their ankle joint kinesthesis is better than regular swimmers/runners. Furthermore, the latter did not perform any better in ankle and knee joint kinesthesis tests than their sedentary counterparts. 

 

The postural control system is the control circuit between the sensory sources, the central nervous system, and the musculoskeletal system. Proprioceptors and visual and vestibular (internal ear) centres contribute information to the central nervous system on body position and balance.

Other studies also showed that :

• All age groups are more dependent on proprioception than on vision for the maintenance of balance.
• Disruption of proprioceptive input was the most important determinant of quantitative balance performance in subjects older than 80 years.
• Different kinds of exercise have different effects on balance. Comparison of the effects of proprioceptive exercise, bioenergetic physical activities (swimming, cycling, or jogging), and no exercise on postural control in elderly people shows that muscular strength was significantly increased in the bioenergetic exercise group, but proprioceptive exercise appeared to have the greatest effect on balance control.

Swimming and running are two of the most common exercises practiced by elderly people; they are excellent forms of aerobic exercise, and provide good training stimuli for cardiopulmonary function and muscle strength. Compared with Tai Chi, swimming and running involve cyclic repetitive actions. But awareness of joint position and movement is not emphasized during these exercise forms but highly in Tai Chi. This probably explains why the swimmers/runners did not have better scores for knee and ankle kinesthesis in this study.

It is interesting that the effects of Tai Chi on proprioception were different in the knee and ankle joints. An old Tai Chi proverb states, “In Tai Chi, the feet act as roots”. Also most Tai Chi forms are performed in a low position, which puts load on the muscles which stabilize hip, knee and ankle. The continuous changes of stances and steps cause more variations in ankle joint position, (toes or heels outward or inward, up or down). 

Moreover, while making a stride, feet moves are slow and deliberate. "Control your weight, don't let your weight control you".

These movements greatly improve and help to retain the sensitivity of proprioceptors located in the joint capsules, ligaments, tendons, and muscles.

Ankle proprioception is very important for the elderly to maintain proper postural control. When it comes to control of postural stability, the elderly rely more on hip movements, while young people rely on ankle movements. Therefore the impact of Tai Chi on ankle proprioception is of great benefit in improving and maintaining balance in old people.

The decline in proprioception with age is an important contributing factor to falls in the elderly. This study shows that, compared with other common activities, long term Tai Chi exercise is more valuable for maintaining balance control in the elderly. 

Practice, Slow... 

 

Tai Chi, Balance & Proprioception

Proprioception is a combination of senses that informs the central nervous system about where the various parts of the body are located and moving in relation to each other (Kinesthesia) and in relation to our environment, and that helps us keep our balance. Proprioception is what allows us to to walk in complete darkness without losing our balance. The main organs involved in proprioception are the inner ear, the eyes (sight), skin (sense of touch), and the stretch sensors located within muscles, tendons and joints.

With proprioception, you can estimate the position of your foot on the ground, the angle of your calf with it, and the amount of weight spread between the ball and the back of your foot.

Proprioception continuously gathers input from millions of sensors in your muscles, joints, and ligaments, combines that with input from sight and touch and uses it all to control your balance, coordination, posture, and movement.

Kinesthesia is the part of proprioception that is mostly interested in the localization of the body parts in relation to each other. The sense of equilibrium or balance involved in proprioception is usually excluded from Kinesthesia. An inner ear infection might degrade your sense of balance, which would degrade proprioception, but not kinesthesia. You would be able to walk by using your sense of sight to maintain your balance but would be unable to walk with your eyes closed.

2 simple exercises to illustrate the influence of the senses of sight and touch on proprioception. Try them.

Influence of Sight on balance.

Stand on both legs. Raise on foot at about knee level. Keep your balance for 10 seconds (count until 10). If you cannot hold it for 10 seconds, try to count how long you can hold it. Put your foot back on the ground.

Now close your eyes and repeat the same exercise. Unless you have already trained for it, you will find it much more difficult to hold on your balance with your eyes closed.

Influence of Touch on Kinesthesia.

Stand on both legs with your feet together. Step up to the front and right with your right foot. Land your right foot at 45 degrees to your front right. Slightly bend both knees. Very slowly, lift your right foot from the ground and bring it back toward your left foot and then to your right back. Land your right foot at 45 degrees to your right back. DO NOT touch the ground while doing so. Pay attention to how easy this move is for you.

Now repeat the same exercise but when you move your foot back, let your big toe gently slide on the ground. It should become much easier this way.

The reason why it is easier with your foot slightly dragging on the floor is that your sense of touch provides information to your central nervous system about where your foot is located. When your foot stays off the ground, the only organs that inform your brain are the sensors within muscles and joints. Once the foot slightly touches the ground, then the sense of touch provides an additional information, which makes things much easier. This information about the position of the foot is of course also helpful to help us keep our balance

Training can improve proprioception.

The ability to play piano or wield a sword requires a finely-tuned sense of the position of the joints. This sense can and needs to be trained to enable a person to concentrate on other aspects of the performance such as reading the music or seeing where the other opponents are.

 

Because of the low speed and stretching moves involved in their practice, Chi Gong in general and Tai Chi in particular are excellent ways to enhance proprioception for adults.

In future posts I will propose simple exercises to train and enhance proprioception.

Medical Studies of Tai Chi

From a very interesting and well documented article in the New York Times today

The many small studies of Tai chi have found health benefits ranging from better balance and prevention of falls to reduced blood pressure, relief of pain and improved immunity.

Dr. Chenchen Wang and colleagues at Tufts Medical Center in Boston reported in August in The New England Journal of Medicine Tai chi reduced pain and fatigue and improved the patients’ ability to move, function physically and sleep. The benefits persisted long after the 12 weeks of Tai chi sessions ended.

Documenting Tai chi’s purported health benefits is a challenge. As an editorial in the New England Journal of Medicine  noted, it is virtually impossible to design an ideal study of Tai chi. There is no “fake” version that could serve as a proper control to be tested against the real thing.

And unlike evaluations of drugs, Tai chi studies cannot be double-blinded such that neither patients nor researchers know which group is receiving which treatment. Those guided by a Tai chi master would undoubtedly know who they are and could be influenced by the teacher’s enthusiasm for the practice.

Still, scientists have come to better understand and appreciate the mind-body connection, which for too long was dismissed as a placebo effect, and most doctors are now more willing to accept the possibility that stress-reducing activities can have a profound effect on health.

There is no question that Tai chi can reduce stress. Tai chi “combines meditation with slow, gentle, graceful movements, as well as deep breathing and relaxation to move vital energy (qi by the Chinese, Ki in Japanese) throughout the body.”

If nothing else, this kind of relaxing activity can lower blood pressure and heart rate, improve cardiovascular fitness and enhance mood. For example, a review in 2008 found that Tai chi lowered blood pressure in 22 of 26 published studies.

Thus, it can be a useful aid in treating heart disease, high blood pressure and depression, conditions common among older people who may be unable to benefit from more physically demanding exercise.

Regular practitioners of Tai chi report that they sleep better, feel healthier and experience less pain and stiffness, though it cannot be said for certain that Tai chi alone is responsible for such benefits.

Perhaps the best-documented benefit of Tai chi, and one that is easiest to appreciate, is its ability to improve balance and reduce the risk of falls, even in people in their 80s and 90s.

Another benefit, again especially important to older adults, is the apparent ability of tai chi to improve immune function. In a 2007 study also financed by the Complementary and Alternative Medicine center, those who practiced tai chi had a better response to the varicella zoster vaccine that can help prevent shingles.

Finally, attending a few sessions or even a 12-week course is not enough to guarantee lasting health benefits. As with any other form of exercise, tai chi must be practiced regularly and indefinitely to maintain its value.

Selecting a Katana for Japanese Swordsmanship - Weight and Balance

Everyone seems to have a different opinion on the benefits of heavy and light katana. Light katana can feel unsubstantial, but can make long practice sessions easier, specially if you have developed elbow problems. A heavy katana can help build up strength and may feel more like a Shinken.
I do not believe however, that Iaido is meant to build up strength. If you really want to build up strength, use a heavy Suburito (Super heavy Boken) to practice repetitive cuts (Suburi).

Balance should be considered as well as weight. Your sword will feel heavier if it has a forward balance.

Balance is the measure of the balance point of an iaito in inches from the tsuba (guard). A larger balance point with a heavy blade will make the iaito feel very heavy. A heavy tsuba will make an iaito heavier, and improve the balance. A light tsuba will make the iaito feel more tip heavy and more like a shinken.

There are various ways to determine the balance point of a Sword. Below is an illustration of the unusual Scythian way to simultaneously determine the balance of 2 scimitars.