Course Objectives: Benefits of Tai Chi DR. PAUL LAM 9/12/16. At the conclusion of this program, the learner will be able to:

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9/12/16 Course Objectives: At the conclusion of this program, the learner will be able to: Understand Tai Chi as an evidence based therapeutic intervention Recognize the relevance and

fall reduction, memory and wound healing.

Understand Tai Chi principles and how they relate to fall prevention and wellness Learn a simple Tai Chi form for stress management Stress reduction DR.

serenity of mind External and Internal Strength: Isometric use of muscles builds strength Improved breathing Sustained focus and concentration Improved body awareness Increased

1 9/12/16 Course Objectives: At the conclusion of this program, the learner will be able to: Understand Tai Chi as an evidence based therapeutic intervention Recognize the relevance and effectiveness of Tai Chi as an CDC endorsed Fall Prevention program Have increased knowledge of medical research supporting Tai Chi for improvement in strength, balance, pain management, fall reduction, memory and wound healing...healing through moving Presented by Susan Thompson, OTR Occupational Therapist Certified Tai Chi for Health Instructor Access resources for continued Tai Chi learning and programming Understand Tai Chi principles and how they relate to fall prevention and wellness Learn a simple Tai Chi form for stress management Stress reduction DR. PAUL LAM Tai Chi for Health Institute Born Strong Memoir Western trained physician Tai Chi for Arthritis My mentor Benefits of Tai Chi Mind engagement (movement meditation) Relaxation and serenity of mind External and Internal Strength: Isometric use of muscles builds strength Improved breathing Sustained focus and concentration Improved body awareness Increased proprioceptive feedback Cardiovascular and aerobic benefits Researched Medical benefits (a sampling): Reduces falls/improves balance Increases strength Improves cardiovascular health Reduces cortisol Decreases joint pain Improves posture Reduces back pain Improves glucose control Lowers Blood Pressure Improves aerobic fitness Improves relationships and reactions to challenging situations 1

Relevance in today s practice Evidenced Based Practice In 2010 there were 500 research articles on TC Today, only 5 years later, there are over 1468 articles; many of which are RCT (Random Control

Hospital Tai Chi - Cleveland Clinic Wellness Tai chi: Meditation in motion?

2 Relevance in today s practice Evidenced Based Practice In 2010 there were 500 research articles on TC Today, only 5 years later, there are over 1468 articles; many of which are RCT (Random Control Trials) demonstrating strong evidence of the benefits of Tai Chi for improved health A Sampling: Hospitals that offer Tai Chi Tai Chi - The Burke Rehabilitation Hospital Tai Chi - The Mount Sinai Hospital Tai Chi - Cleveland Clinic Wellness Tai chi: Meditation in motion? - Mayo Clinic Tai Chi - TriHealth Fitness & Health Pavilion Tai Chi «Perry Memorial Hospital Integrative Therapies - Tai Chi - Hartford Hospital, Connecticut Northwestern Memorial Hospital - Chicago Aventura Hospital Aventura, FL Tai Chi/Qigong - Massachusetts General Hospital, Boston, MA Tai Chi // Lowell General Hospital Citizens Medical Center The Heart Hospital Tai Chi Classes Properties of Tai Chi Ying/Yang; Soft and Hard; Full and Empty Follows laws of nature Yielding Spiral force Gathering Energy/Delivering Energy Dan Tian as the commander Jing Mental Imagery Practice with awareness and without effort to force change Receive Incoming, redirect, deliver Awareness and noticing: No forced learning/change The development of Chi 2

Moderation in effort Never moving joints or exerting effort

Yin and Yang Opposite forces create balance Empty/Full

Work/Rest Trying/non-trying Less likely to cause trauma

soft elbows continued: Minimizes unconscious fear of

of pain and injury Create an environment for tissues to

3 Moderation in effort Never moving joints or exerting effort more than 70% of maximum potential. Yin and Yang Opposite forces create balance Empty/Full Dark/Light Hard/soft Weight bearing/non-weight bearing Work/Rest Trying/non-trying Less likely to cause trauma Example locking elbows vs. soft elbows continued: Minimizes unconscious fear of movement (kinesiophobia) Gentle movements minimize the fear of pain and injury Create an environment for tissues to functions safely at higher level Not to FORCE healing, but to gently gradually, nurture healing The Harvard Medical School Guide to Tai Chi pg

9/12/16 Diaphragmatic breathing Pelvic floor activation Diaphragmatic breathing

which activates the deep stabilizer of the back 6 8 weeks of breath therapy

Low-back Pain (2005) Upper chest breathing = sympathetic system Maintaining

Center of gravity over foot Keeping body stacked Benefits Heightened awareness

4 9/12/16 Diaphragmatic breathing Pelvic floor activation Diaphragmatic breathing = parasympathetic system and the Low Back Engages the pelvic floor muscles which activates the deep stabilizer of the back 6 8 weeks of breath therapy relieved chronic low back pain better than standard physical therapy. W.E. Mehling et al., Randomized Controlled Trial of Breath Therapy for Patiens with Chronic Low-back Pain (2005) Upper chest breathing = sympathetic system Maintaining postural alignment with movement Stepping Placing the foot, then stepping Center of gravity over foot Keeping body stacked Benefits Heightened awareness of body in space Increased proprioceptive feedback Improved single leg stance Improved control A Tai Chi Imagery Workbook: Spirit, Intent, and Motion by Martin Mellish 4

Tai Chi Time Warm up GOALS: 1. Rules of the Road 1. No pain 2. No stress 2. 70% rule 3. 4. 5.

5 Tai Chi Time Warm up GOALS: 1. Rules of the Road 1. No pain 2. No stress 2. 70% rule Body Alignment More info: Please contact Susan for: Onsite programming Local Tai Chi classes Corporate classes Retreats Workshops for CEU 5

relaxation and nervous system regulation exercises

relaxation and nervous system regulation exercises Objectives to provide a range of simple exercises that encourage the regular practice of relaxation and to help build resilience with increased awareness