Please note: This information is educational and not a substitute for medical advice. Check with your provider before starting a new exercise or self-care routine, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.
What it is
Tai chi is a slow, flowing series of movements with steady breathing and weight shifting. It is gentle on the joints and can be done standing or seated.
Aquatic therapy and water exercise use the buoyancy of water, often warm water, to support your body while you walk, stretch and strengthen. Many people find they can move more easily in water than on land.
How it may help
The NIH reports that tai chi may help improve pain and function in knee osteoarthritis and may help with fibromyalgia and low back pain, and that it may improve balance and lower fall risk in older adults.[1]
The Arthritis Foundation notes that studies of water exercise in people with osteoarthritis showed reduced pain and better function, and that warm water may help relax muscles.[2]
Results vary from person to person. These approaches are meant to complement, not replace, the care plan from your provider.
Starter routine
1. Ready stance
Stand with feet shoulder-width apart, knees soft, arms relaxed. Breathe slowly.
30 seconds
2. Weight shift
Slowly shift your weight from one leg to the other, keeping knees slightly bent and arms moving softly in front of you.
6–8 slow shifts
3. Water walking
In waist- to chest-deep water, walk forward with an easy stride, then backward. Hold the pool edge if needed.
5–10 minutes
4. Gentle cool-down
Finish with slow breathing and a light overhead reach.
1–2 minutes
Illustrations move gently between positions. If your device is set to reduce motion, they stay still.
Safety tips
- Look for beginner or arthritis-friendly tai chi classes, or seated tai chi if balance is a concern.
- For water exercise, warm pools (around 83 to 90°F) are often recommended for arthritis. [af_aqua]
- You do not need to swim to do water exercise; use a flotation belt if you want extra support.
- Check with your clinician before pool exercise if you have open wounds, heart or lung disease, or recent surgery.
Stop and call your provider if you notice:
- New weakness, numbness or tingling in a leg or arm, or numbness in the groin or inner thighs
- Loss of bladder or bowel control (call 911 or go to the emergency department)
- Chest pain, shortness of breath, dizziness or fainting
- Sharp pain that is clearly worse during or after the activity and does not settle within a day or two
- Fever, unexplained weight loss, or pain after a fall or injury
Mild soreness that fades within a day is common when starting something new. Sharp, spreading or worsening pain is not.
Watch and learn
Video: “Tai Chi: What It Is and Why It’s Good for You” from Cleveland Clinic on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Video: “Tai Chi for Arthritis (Part I)” from Arthritis Foundation on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Video: “Digital Rheum: Intro to Arthritis Foundation Aquatics Program” from MidAtlanticAF on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Captions: press the CC button in the video player to turn on captions. Some captions are generated automatically by YouTube and may contain errors.
Conditions this may help with
Sources
This information is educational and not a substitute for medical advice.