Guide to Using the Tai Chi for Arthritis Package (2022)

© Copyrights Tai Chi Productions 2007. All rights reserved, no part of this article may be reproduced in any forms or by any means, without permission in writing, except for non-profit educational purpose. For example: you can photocopy this article for a friend, paying student, or conference participant as long as this article is not included as part of your charge


  • This guide is designed to help you use the learning and teaching material effectively and safely. Use it with discretion and in conjunction with the instructions from the teaching material.
  • Schedule a regular time for daily practice, depending on your time schedule and your physical condition, say half an hour per day and stick to that, no matter what. Try to stick to a fixed time daily so that it becomes a routine you will adhere to. Remember, your health is a top priority. You have to make time for health in order to enjoy life and be effective.
  • Follow the precautions that come with the teaching material. Do only what you can within your comfort zone and simply visualise whatever you can’t do.
  • Consult and work with your health professionals before you start and whenever you encounter any discomfort or problem. You can adjust your level of exertion by the degree of knee bends, use of internal force and the length of practice time.

A SESSION MEANS HALF AN HOUR. The number of sessions recommended is a guide only. Feel free to do more sessions. Avoid going faster than recommended unless you and your health professional are sure that you can do it safely. If, for example, you feel that half an hour per session is too long and 10 minutes would be better for you, divide it into three sessions to cover the same content. Tai chi is not about how many forms you can learn, and how fast you’re learning, but rather how well you understand the principles and integrate them into your practice. Practicing with visualization can be just as effective. A good guide would be how long you can walk without aid. If you can walk half an hour without aid then a session of half an hour is suitable for you

When you reach the end of the DVD, you can practice with me by following me as I demonstrate the whole set with my back facing you.

You can use the Tai Chi Music CD for the right rhythm and feel of the tai chi movements as well as gaining more internal energy from the practice. The composer of the musicwatched me practice tai chi to capture the right rhythm and energy as she composed the music, most of the talented musicians also practice tai chi with me. To the best of my knowledge, no other tai chi music is done in such an ideal way.

1.Tai Chi for Arthritis DVD
2.Tai Chi for Arthritis Part II DVD
3.Tai Chi for Arthritis handbook
4.Overcoming Arthritis – the book
5.Tai Chi Music CD
6.Sun Style 73 DVD


This is a step-by-step instructional DVD that was tried and tested by many thousands of people. It is designed to teach a beginner the Tai Chi for Arthritis program through many lessons. DON’T TRY TO DO IT ALL IN ONE SITTING. This recording is the main teaching tool of the program.

Starting withthe DVDtogether with the handbook or the book Overcoming Arthritis. View the introduction first. It contains information onwhat tai chi is and the general precautions. Take care to follow the precautions.

Read “What is Tai Chi?” from the Tai Chi for Arthritis handbook and background material from it or from the book Overcoming Arthritis.

(Video) Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction

Learn the warmup exercises. These are clearly explained on the DVD, you can follow me as I do them.

Use from one to three sessions to learn the warmup, cooling down exercises and Movement 1. Before moving on, practice another one to three sessions until you are proficient at doing them.

Always start a session with warmup exercises and end with cooldown exercises. Follow by revision; learn new material only when you are ready. Remember to learn no more than one movement per session. Some movements such as Parry and Punch are difficult. You may need two to six sessions to learn them. Don’t rush.

As a general guide for the average beginner doing one session daily, you should finish learning the Basic Six movements in three to six weeks. Practice for another few weeks before moving on. At this point, it might be a good idea to do the reverse side of the Basic Six or you can wait until the end of the complete 12 movements to do the reverse side of the 12 movements. You can find instructions to do the reverse side onthe Part II DVD.

By practicing the Basic Six, your health will benefit and you’ll enjoy doing it. You don’t have to progress to the advanced movements in order to gain health benefits, especially if you practice both sides of the Basic Six. It’s preferable to do both sides for good balance.

Using the DVD, revise your form on a regular basis-weekly or monthly-so that you can continue to improve.

The “Six Tai Chi Principles for Beginners” on page 53 of the handbook are listed below.


Tai chi contains essential principles, all of which are fundamental and similar in the different styles. When you concentrate on the essential, you speed up your progression, and you improve, no matter what style you do. Don’t worry about the minor details. Focus your practise on these principles.

In my workshops and DVDs, I mention these essential principles. Here, I’ve converted them into simple, easy to understand terms. They are classified into: Movement; body and internal.

(Video) Tai Chi to Help Arthritis with Dr. Paul Lam

1. Make your movements slow, even and continuous, maintaining the same speed throughout. In other words, control your movements.

2. Move as though there is a gentle resistance. Imagine that the air around you is dense and you have to move against this dense air. This will help you cultivate your inner force.

3. Be aware of your weight transference. First, centre yourself, then control your balance, keeping your body alignments, and when you move backwards, forwards or sideways, touch down first, then gradually and consciously transfer your weight forward or backward.

4. Body Alignments. Be sure you keep your body in an upright position.

5. Loosening the joints. It is important to do the tai chi movements in a relaxed manner but relaxation here does not mean that all your muscles go floppy. You should be stretching, loosening. Try consciously and gently to stretch every joint from within, almost like an internal expansion of the joints.

6. Mental Focus. Be sure not to get distracted from what you’re doing. Focus on your movement so that your internal and external are well integrated.

For several sessions, try to work on one principle at a time until you feel proficient with it, and then focus on another principle. Don’t get discouraged if you don’t perfect them. Not even the best tai chi practitioner is perfect. You’ll get the greatest enjoyment out of improving and discover new dimensions for every principle.

Go back to the tai chi principles regularly. As you progress in tai chi, they will take on a some what different meaning to you. Tai chi’s immense depth and near magical power comes from its essential principles.

After practicing theforms for a suitable period of time and having done the Six Principles several times, you can move on to the Ten Essential Principles on page 54 of the handbook. You’ll find the essential principles in tai chi written in different texts are similar and could appear simple to beginners. To appreciate their depth, you need to practice. Through practice you can learn and enjoy the different layers of tai chi’s inner meanings.

By now you might need a suitable instructor to progress further and to help interpret these principles. Read the book Overcoming Arthritis on how to find a good tai chi teacher, or the article of this topic on my website in the Article section.

(Video) T'ai Chi for Arthritis: Movements for Beginners

If you’re unable to find a suitable instructor and if you’re not satisfied with your progress, consider private lessons. You’re welcome to write to me for advice or information. The best way to contact me is toemail meat[emailprotected]Or write to: C/O Dr Paul Lam, Tai Chi Productions, 6 Fisher Place, Narwee, NSW 2209, Australia.


This is a step-by-step instructional recording designed to not only teach the sequence of the Tai Chi for Arthritis set but also to explore the depth of the 12 movements. It’s done through the teaching of the reverse side of the 12 movements.

Take your time. Experience the deeper understanding of each form. Practice them for several sessions until you are able to integrate them into your forms. Remember it’s not how many tai chi movements you can do that make your tai chi magical; it’s how well you’re doing them.

When you finish the lessons, you can follow me at the end as I demonstrate with my back facing you. After a suitable period, you may wish to try practicing the reverse side of the nine Part II movements.


It’s small, easy to carry and self explanatory. You’ll find it invaluable during your practice. If you’ve forgotten a point or are unsure of the exact position of a movement, you can find it easily in the handbook. You’ll find the explanation of each movement simple and designed to complement the DVD.


This book shows how you can use tai chi to help take control of arthritis and your life. It contains comprehensive information on arthritis, tai chi and orthodox and alternative therapies.

It features the complete Tai Chi for Arthritis program with photographs of all movements and clear instructions on how to prepare and learn tai chi. You can use this book with the DVD. The book provides each posture in color and thus is more clear than the handbook.

(Video) Fidelity and Dosage of the Tai Chi for Arthritis and Fall Prevention Program

Overcoming Arthritis is a useful reference for people with arthritis and for rheumatology professionals. You can bring it to show your medical professionals to assist them in understanding what kind of exercise you are doing.

All information is backed by up-to-date research at the time of publication.The book is officially supported by Arthritis Care of UK and Arthritis Foundation of Australia with their respective logos (depending on the country in which it’s published) printed on the cover. This means the foundation’s medical expert team has carefully scrutinized the book and has found it reliable and factual. Almost all of the people who appeared in the book did so as their contribution to people with arthritis, and they have arthritis themselves.


The four beautiful and relaxing pieces of music are composed to enhance tai chi practise and performance. I believe tai chi music should be energizing, enhancing and relaxing, with the flow and rhythm of tai thi. I have worked closely with the composer Jenny Ly to achieve these aims.

Tai chi integrates mind, body and spirit to achieve inner serenity and power. Tai chi movements should flow smoothly and powerfully as they are driven by an internal energy. Students who practise along side a good teacher can sometimes feel the teacher’s energy magically transfer to them. Composer Jenny Ly works with me to capture this energy in music which can be used to enhance practise and performance.


Tai Chi for Arthritis and Part II are derived from the Sun style original forms. The 73 Forms is based on the original 97 Forms, created by Sun Lu-tang.

This step-by-step instructional video is ideal for development of the internal aspects of tai chi. Before you tackle the 73, be sure you have completed Tai Chi for Arthritis and Part II and practiced for a suitable period of time (a few months to a couple of years, depending on your need and physical condition). Remember you can view it just for inspiration and enjoyment. If your requirements are limited to better health and enjoyment, then practice the Basic Six. Both sides can provide you with these. But if you wish to progress to the Advanced Six; Part II and the 73 Forms, please do so gradually. Rushing is “un-tai chi.”

If you do take up learning the 73, remember to use the adaptationsas much as possible as shown in the tape. For example, at the jumping up and patting foot movements, it’s much safer to just walk up and pat your thigh rather than jumping up. Many of the movements are more suitable for people who desire to enter competition. How high your level of tai chi is does not depend on how high you can jump or kick. That is the criteria for athleticism. Tai chi is an internal art. How good you are depends on how well you understand and integrate the essential principles of tai chi.

Best wishes for a healthier and better quality of life, and enjoy the journey.

(Video) Tai Chi for Arthritis and Fall Prevention Video


Can you do tai chi if you have arthritis? ›

Virtually all major health organizations - including the Arthritis Foundation -- recommend tai chi because it provides balance of body and mind. It is particularly useful for people with arthritis due to its low-impact nature.

Does tai chi help osteoarthritis? ›

A study published in Arthritis & Rheumatism found that participants with knee osteoarthritis who practiced tai chi twice a week had less pain and better physical function compared with study participants enrolled in a wellness education and stretching program.

Should you do tai chi every day? ›

“Since it's not weight training or long-distance running, many people can safely do 20 minutes of tai chi every day,” Sobo says. “Your body doesn't need a day to recover. You should not feel any sharp pain when you're practicing tai chi.

Does tai chi help rheumatoid arthritis? ›

Tai Chi Expert's Tips

Research shows this ancient mind-body practice can not only help ease your arthritis pain and increase your joint flexibility, but also significantly improve your physical and mental health through slow, gentle movements connected to your breathing.

Is tai chi good for arthritis in hips? ›

A review found aerobic and mind-body exercise (such as tai chi and yoga) to be useful for people with hip and knee osteoarthritis. It also found that mind-body exercise had similar effects to aerobic exercise for pain, with the potential to influence central pain sensitisation, sleep disturbance, and mood disorders.

Does tai chi strengthen knees? ›

Tai chi—with its gentle, flowing, low-impact movements—can be an essential component in a fitness regimen designed to keep knees healthy and pain-free with a full range of motion. Try a tai chi class led by a knowledgeable, experienced instructor today to discover how tai chi can strengthen and protect your knees.

Can tai chi hurt your knees? ›

Tai chi is a traditional Chinese health-promoting exercise. However, when the training method is not correct or the training intensity is too high, it can lead to knee joint injury.

Does tai chi help bone density? ›

An excellent study showed tai chi slowed down the loss of bone mineral density approximately three fold. Another study indicated that people who practice tai chi regularly have higher bone mineral density and better flexibility, muscle strength and balance. Many studies have shown that tai chi reduces falls.

Why tai chi works so well for pain relief? ›

Tai Chi, a mind-body exercise therapy, is typically used to manage chronic pain conditions. During Tai Chi exercises, the slow motion and weight shifting may improve musculoskeletal strength and joint stability.

What are the disadvantages of tai chi? ›

Table 4
Advantages of Tai-chiDisadvantages of Tai-chi
(1) Improving physical well-being, flexibility and movement regulation(1) Tiredness
Tai-Chi was good for my bones and ligamentsClasses were long and felt out of energy
Tai-Chi made me more flexible(2) Bodily discomfort
17 more rows

Is tai chi good for seniors? ›

Tai Chi is a slow and gentle exercise that is suitable for older adults, even if they are managing chronic conditions. It offers the benefits of flexibility, muscle strengthening, and endurance training. Tai Chi can improve the health of seniors without worsening existing impairments.

Do you wear shoes when doing tai chi? ›

We recommend wearing flat shoes to do tai chi. Any heel elevation above an inch can affect your posture and we work to improve posture in tai chi class. Often shoes you might consider flat, such as running shoes, have significantly elevated heels.

What type of yoga is best for arthritis? ›

Vinyasa yoga and ashtanga yoga are considered the most athletic types of yoga, and are the basis for “power yoga” classes. Both types of classes are good for building and maintaining muscle—muscle that will help support arthritis joints.

Is tai chi good for shoulder pain? ›

Tai Chi Shoulder Release - Very Effective - Dr. Brian Abelson

How do you teach tai chi for beginners? ›

Best Instructional Video for Learning Tai Chi - YouTube

Do you lose weight with tai chi? ›

Promotes weight loss

Regularly practicing tai chi can result in weight loss. One study tracked changes in weight in a group of adults practicing tai chi five times a week for 45 minutes. At the end of the 12 weeks, these adults lost a little over a pound without making any additional lifestyle changes.

Is tai chi easy on the joints? ›

Tai Chi for Your Joints

It's low-impact, so your knees, ankles, and other joints don't get overly stressed. "Almost everyone can do tai chi," Nelson says. In fact, a few of Nelson's students are in their 90s, and he says they often see results quickly. Jurisson isn't surprised.

How do you do tai chi exercise? ›

Tai chi is a series of gentle physical exercises and stretches. Each posture flows into the next without pause, ensuring that your body is in constant motion. Tai chi is sometimes described as meditation in motion because it promotes serenity through gentle movements — connecting the mind and body.

Is Tai Chi good for arthritis in the knee? ›

“Tai chi is very calming and peaceful.” Tai chi also offers plenty of other benefits. Recent studies have found that the slow, graceful exercise, which originated centuries ago as a martial art, can improve balance, reduce stress and offer arthritis pain relief.

Can you do tai chi after knee replacement? ›

While conventional rehabilitation interventions comprising strengthening and dynamic exercises that have shown beneficial effects on pain and function after TKA [8, 9], community-based Tai Chi may provide an inexpensive, feasible, and effective option to enhance functional performance in post-TKA patients.

Can I do tai chi after hip replacement? ›

Try Tai Chi, yoga or home stretch exercises. Joints should be moved as far as possible without causing pain. Chair and floor exercises help reduce the risk of injury and falls.

Can I do tai chi after eating? ›

The general rule is to leave 2 hours before or after eating. This will make morning practice impossible for some people. If you can't relax with an empty stomach, then go eat! Most people find that they can practice comfortably 20-30 minutes after eating.

What is good for knee pain? ›

Over-the-counter medications — such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) — may help ease knee pain. Some people find relief by rubbing the affected knee with creams containing a numbing agent, such as lidocaine, or capsaicin, the substance that makes chili peppers hot.

Can tai chi hurt your back? ›

It's low-impact, so it puts minimal stress on muscles and joints, which makes it generally safe for most people – no matter age or level of fitness. Tai chi is also appealing because no special equipment is needed, and it is very adaptable – it may be practiced indoors or out, alone or in a group setting.

Is tai chi considered weight bearing exercise? ›

"There's very strong evidence that tai chi is one of the best weight-bearing exercises to reduce the risk for falls," says Peter Wayne, faculty editor of the Harvard Special Health Report An Introduction to Tai Chi and director of the Osher Center for Integrative Medicine.

How do elderly strengthen bones? ›

5 ways to build strong bones as you age
  1. Think calcium. Women up to age 50 and men up to age 70 need 1,000 milligrams daily; women over 50 and men over 70 should get 1,200 milligrams daily.
  2. And vitamin D. ...
  3. Exercise. ...
  4. Don't smoke. ...
  5. Drink alcohol moderately, if at all. ...
  6. Remember protein. ...
  7. Maintain an appropriate body weight.
Jul 31, 2020

Does tai chi strengthen muscles? ›

Although tai chi is slow and gentle and doesn't leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here's some of the evidence: Muscle strength. Tai chi can improve both lower-body strength and upper-body strength.

Is tai chi easy on the joints? ›

Tai Chi for Your Joints

It's low-impact, so your knees, ankles, and other joints don't get overly stressed. "Almost everyone can do tai chi," Nelson says. In fact, a few of Nelson's students are in their 90s, and he says they often see results quickly. Jurisson isn't surprised.

Is tai chi good for joints? ›

Tai Chi reduces stiffness and keeps your joints flexible. Stiffness causes pain. Increased flexibility will help relieve this pain. In Tai Chi, the joints, muscles and tendons of the entire body move smoothly, so its practice will significantly increase flexibility.

How does tai chi reduce pain? ›

Tai chi Delivers Many Benefits

Research show that the slow, focused movements of Tai chi coupled with deep breathing can ease back pain. The practice helps in several ways that include: Strengthening the muscles in the abdomen and pelvic areas that help support the lower back. Improving balance and flexibility .

Does tai chi help bone density? ›

An excellent study showed tai chi slowed down the loss of bone mineral density approximately three fold. Another study indicated that people who practice tai chi regularly have higher bone mineral density and better flexibility, muscle strength and balance. Many studies have shown that tai chi reduces falls.


1. Tai Chi for Arthritis with Dr. Paul Lam
(The New York City Department for the Aging)
2. Tai Chi for Arthritis + Fall Prevention | FRONT AND BACK DEMO
(Ann Swanson Wellness)
3. Webinar – Teaching tips for Online Tai Chi for Arthritis and Fall Prevention
(Strong Body Strong Mind)
4. Tai Chi for Arthritis Parts 1 and 2 Back View, TCA1 and TCA2
(Beachside QiGong and Tai Chi)
5. Tai Chi for Arthritis (Part 2) Video | Dr Paul Lam | Free Lesson and Introduction
(Dr Paul Lam - Tai Chi Productions)
6. Tai Chi for Arthritis | Dr Paul Lam | Introduction | Link to Free lesson
(Dr Paul Lam - Tai Chi Productions)

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