3 Easy Tai Chi Basic Movements to Improve Balance and Prevent Falls
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- Опубликовано: 8 фев 2025
- Here are three great Tai Chi basic movements exercises to prevent falls and improve your balance, to decrease your fears of falling and ultimately reduce your chance of falling. With these 3 easy Tai Chi exercises, you will increase your balance by doing a single leg stance movement which is dynamic but easy enough to achieve. You will also improve your ankle mobility - a key essential for fall prevention. You will also develop an increased awareness of your body in space, so that you can better recover from a fall. These 3 easy Tai Chi based exercises are not to be underestimated! They are great basic Tai Chi for Seniors movements, Tai Chi for beginners movements and I will guess that even the younger population will have a challenge doing the Tai Chi for Balance movements. Perhaps I should call them Tai Chi for Athletes too! Even though they take very little skill or time commitment, they will help you to improve your balance in your daily life. Enjoy and read on for more:
According to the CDC,Falls are the leading cause of injury-related deaths in those over 65 years old in the United States! Basically falls are killing people over 65.
Even young people are in the mix of statistics 2.8 million people between the age of 18 and 64 have been to the E. R. for fall injuries in the year 2019. In 2015 we spent over $50 billion in fall related medical expenses in the US...that's 50 billion! That was in 2015.
Can you imagine what it is now? So what can we do about this?
Well first you need to know what the three predictors are for having a fall. They might surprise you.
The #1 predictor for having a fall is the fear of falling.
The 2nd one is taking three or more medications and that includes over the counter medications.
Now I don't know about you but a lot of people or on three or more medications.
And then the 3rd criteria is that you've had a history of false.
So let's tackle that.
First one. The fear of falling. What can we do about that?
We need to improve our balance and Tai Chi is a great exercise for improving our balance.
Watch this video, follow along and let's do it!
Thank you for joining me, please leave me some comments.
It helps to keep me inspired to keep making videos. I'll see you in the next video.
To participate in live streaming lessons & classes, please visit me at: www.taichisusan.com
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Thanks for letting me part of your Tai Chi Journey!
Omg, you are so right about "the fear of falling"
I wish I could stake claim to that piece of knowledge. :-). It is an apparently researched finding from Medicare. Fear of falling and being on three or medications = greater propensity for falling.
Thanks for commenting and watching!
I am recovering from a hip alinement and weakness in my hip muscles! I been advised to have bone on bone, and a hip replacement should be done. I have chosen to heal myself! I do so with the thought that if replacement is in my future, the healthier and stronger I am the better my chances of a complete recovery. To be clear in my mind, I have recovered naturally each day by day!
Your classes have been extremely helpful. This particular class for me has been outstanding! I am retired, construction worker, living on less than half of what I couldn’t live on when I was working. So my way of saying thank you! Is by sending every person I can to your site. I am in a Tia Chi class at our local social center, all my fellow students have been told about your channel. With the note our form is different than what you teach. But body movement is body movement! There’s much I’ve been able to learn from you. Thank you!☯️
Thank you for your strong spirit and determination. I am so glad that I am a part of your healing journey. Showing your gratitude by sending as many people as possible to my RUclips channel is wonderful way to me give thanks. It helps me to reach more people who may also benefit from my teaching. Thank you! And you are right...body movement is body movement as long as the principles are in place. The "style" of form means much less than if the principles are in place. Wishing you the best in your continued journey of healing!
Susan, I have done this several times now. Yesterday I ran my first 5k in years. I had only planned to walk since my sprained ankle still hasn't healed completely. I haven't been running much. I couldn't stand it and ran it after walking a little. I did have to walk about 4 more times. They didn't time us, nor even places, Bellevue'sfirst ever fun run. A girl I finished a few seconds behind said she set her watch and did it in 35 something. I am 70 so no more 22/23 min 5k's, ha ha. I find it hard to believe I even did it around 36 min because of the walking breaks. I passed lots of people and never came close to rolling my ankles. I was so happy. So thank you very much. I think this video really helped me! 💜
Wow!! That is spectacular! How wonderful that must have felt to run your first 5K in years. I am so glad you ankles felt more stable and performed well for you. Keep doing these three simple movements and they will continue to help you! Thank you for leaving this wonderful comment.
You are the most understandable Tai Chi instructor I have come across. Thank you for sharing your knowledge as it has helped me enormously .❤
Comments like yours help to keep me inspired. Thank you for taking the time to comment and for watching my videos!
Thanks for this! I'm no spring chicken, and I need to work on my balance! As a encouragement to others, I can say from having done these that the preceived benefit shows itself rather quickly.
Yes indeed! They are simple movements but they are great for balance and body awareness. Thank you for watching and commenting!
I like the clarity of your teaching.
Thank you so much! I appreciate the comment and thanks for watching.
Excellent video thank you. Greetings from Scotland 😊
Many thanks!
Simple, easy exercise! Thank you for sharing your knowledge❤
Thank you for watching and commenting! 😊
Very Informative!..
I got a Onewheel GT for my 70th Birthday last November and thank God I've only had a couple minor falls, no injuries... but I definitely need to work on my balance so Thank You Very Much for this Video!
Awesome, John! These will help especially the ankle rolls. You need ankle flexibility and strength for that Onewheel. And btw I wear a full helmet when I ride my Onewheel...just in case. 😉
Thank you Susan! I keep rolling my ankles. I did go a bit over a year between the last two but this one was a good one and my ankle is still sore. It happened on a slow run (jog). I do a balance half ball thingy but I think your video will help me more. I will do it daily. Thanks again for sharing.
Thank you for posting! These exercises are simple but highly effective. When you do the ankle exercise, go gently. Don't try for full range of motion the first time out. Gradually you will get the restoration of motion without that soreness that is bothering you now. Plus you will be working on your balance!
Susan - watching this vid , I am 5 minutes into it and wondering- Your supporting leg is rooted ? - I have terrible balance as I try these maneuvers - I flop all over lol
Would love to balance on the one leg ! Amazing to see how rooted U are on some of these videos ! Thanks
Oh yes, you can be that rooted too! Another great video idea...It is a simple strategy really. I'll share it soon! Thank you for all your positive comments!
Love you for your work, I get inspired watching your videos⚘⚘🙏🙏
Thank you so very much! Comments like yours keep me inspired to keep producing videos, so thank you!
Teaching SingleWeighted ness is too advanced for ordinary folk over 50 years old ….. Warming up with something else such as Master Huangs Five Loosening Exercises …..otherwise a good video….I have been Teaching Fall Prevention for several years here in Auckland NZ
Thank you for your comment. I have taught for many years and I stand by my video (pun intended). If you watch and listen to the video content, I offered several various modifications for all levels. Most of my "students" are "ordinary folks" over 50 and most,if not all,can now do these movements because I taught them principles of balance. I'm also an occupational therapist and have worked with thousands of people with various abilities and disabilities so have a high level of modification suggestions (which, again are mentioned in the video).
If you have a video that you have made and would like to share with me please feel free to email me the link.