Hey, it's Ann Swanson here, Tai Chi for Health Instructor
and today I'm going to go through
a lower body Tai chi warmup routine.
This is really great if you have knee pain, hip pain
if you're working with your balance
because we'll be focusing on dynamic balance today.
So what I'd like you to do is go ahead and stand up.
You're welcome to have a chair nearby to hold on to
or even be near the wall to hold on to it at any point,
you're also welcome to rest and watch whenever needed.
So feet about hip distance apart
stand tall, release your arms down
and start by bringing your arms up halfway
and then bring them back.
Let's do that again, bring your arms up
and then float them back.
Once again, bring them up and float them back behind you
shifting your weight to one foot.
The other foot is empty, take that empty foot
and bring it forward tapping it down.
Let's come back to center, just tap it in center
and bring that same foot back, arms go forward.
So I just slightly bring it back behind me
I'm on the ball mount of my foot
and my heel is really close to the floor
try not to put weight in it, if possible
come back to center, tap in center
and bring it forward hands back.
Back to center, leg back, hands forward.
Back to center, or you could skip through
and go right into leg forward, hands back
and leg back, hands forward.
Always welcome to stop and center
come back, shift your weight over for the other side.
So other foot's gonna go forward, tap the heel down
try not to put any weight in it, hands back.
My standing knee is bent
and then I'll come back to center and pause for a moment
get my balance, bring that same leg back, hands forward.
It kinda goes back and ouch a little
so I'm not walking a straight line
and then come back to center or skip through
you're welcome to do that, leg forward, hands back
leg back, hands forward, and one more set.
Now come back to center, feet are about hip distance apart
and imagine that your hands are in a giant popcorn bowl.
So a really big bowl here,
you're pressing on one side of the bowl.
Now shift your weight over to that side
and then glide your hands down through the bowl
to the other side and press, my weight is on that side also.
Let's do that again, gliding over, shifting your weight over
now, this foot's empty, you could lift it
and gliding over, shift your weight over, press
test to see this one's empty, and then glide over.
You can either keep doing this
or this time when you press, reach that leg out and tap it.
Just tap the ball mount down, come back to center
shift slowly, weight comes over with your hands and tap.
Come back to center, shifting slowly
and just get into a flow with this, tap.
You can always just shift side to side,
last one
and then come back to center making soft fists,
bring them about at your hip points
and we'll practice the punches first.
So when you punch, you're gonna wanna punch forward
straight forward, not crossing over your body
and then bring it back palm facing up.
Do that again, punch the other arm straight forward
and keep the elbow slightly bent,
so you don't lock it straight.
A little bend in the elbow, softness, come back to center
and punch practice on this side,
last one
Now let's practice as just the legs.
So keep your hands right here
and turn your toes out slightly.
Now we're gonna kick in the air.
So shift your weight over to one side
and kick the other foot forward
now, it can just tap on the ground like this
or you can kick it up in the air
that's up to you, whatever works for you.
You could even kick it up higher
but if you kick it higher
you need to be able to slowly bring it down.
So find what works for you, we'll do the other side now.
So either kicking it forward or higher, or higher
but slowly descend with control from wherever you are.
This time when you kick, whatever height works for you
opposite arm punches, come back to center
shift over and kick, opposite arm punches.
One more set
and back. Shift your weight over to one foot
doesn't matter which foot, either one
and then bring the empty foot forward, just slightly forward
heel comes down, toe comes down.
My toe is facing forward, so my back foot's out
45 degrees about, my front foot is facing forward
and it's empty, come back to center
let's do just that part on the other side
shifting over, heel, toe, it's empty
and come back to center, place it down, toes out
shift over, this time we're gonna add to it.
Any time you feel like you feel a little pain
or pull in your knee means you need to take a smaller step
or feel free to just visualize
as you build the strength toward this.
So heel, toe, weight forward, as you go weight forward
you should be able to look down
and your knee does not go past your toes
so you can still see your toes below.
Come back to center, place it down, toes facing out
shifting over, heel, toe, it's empty
now coming forward, check to make sure
your knee isn't going past your toes and then come back.
Let's add the punching in, shifting over
empty foot goes forward, small step, heel, toes
and then come on forward and punch
staying upright, not leaning forward
come back to center, place it down
shifting over and heel, toes, come forward and punch.
Let's pause here for a moment and just check in.
So we want about 60% of our weight forward and 40% back
check in and see that's where you are
your back heel is down, you're not lifting it up
you're not leaning forward, nice and grounded.
Front elbow is slightly bent.
Let's come back, place it down, toes facing out
shifting over and heel, toes, punching and back.
Take your time with the transition
heel, toes, punching and back.
Let's do one more set, shift over
heel, toe, it's empty
now come forward with your weight and punch.
Always feel free to take a smaller step, if it's challenging
I'm gonna do that the next step
and building your way up to larger steps over time
and we'll come back to center.
Bring your hands to your hips and bring one leg forward
tap the heel down to flex your foot
and then point your foot, flex, point, one more set
and bring it back, other side.
Now this is time, the most important of the ankle movements
you're gonna turn your sole of your foot in
and tap the little toe down on the ground
this is inversion, and then turn out
taping the big toe down, eversion
turning in and out, in and out.
Come back to center, we'll do the other side.
You may be asking why is this the most important
of the ankle movements, or really of
a lot of the balancing movements
I think this is very important.
Well, when we fall, if we fall
we tend to fall by twisting our ankle.
So if you can practice the agility
and the flexibility, mobility and strength
building that strengthen in your ankle
you're gonna be more likely to catch yourself.
We're able to feel our ankles better
and catch ourselves before we fall.
So go ahead and take a moment and just stand
feel the resulting sensations, knees soft
weight back toward your heels.
Notice what your balance was like today without judgment
notice your breath, and just take it all in.
And thank you so much for joining me.
Make sure you join me for the full practice
where we go through the warmups created by Dr. Paul Lam
for arthritis and balance and fall prevention.
He created these with a team of experts, rheumatologists
physical therapists, and it has been researched to show
that it's very helpful for folks dealing with pain
and improving balance, as well as other things.
So check out the link below to join me for that practice
and make sure that you click the subscribe button
and write a comment, how do you feel
how was your balance today?
Thank you so much, and be well.
(soothing music)