Patient handout · Holistic
Tai chi, gentle movement & aquatic therapy
What it is
Tai chi uses slow, flowing movements. Water exercise lets you move with less stress on your joints. Both may help with pain, balance and stiffness.
Check with your provider before starting, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.
It may help with
- Osteoarthritis
- Knee Arthritis
- Fibromyalgia
- Spinal Stenosis
How to start
- Ready stance: 30 seconds
- Weight shift: 6–8 slow shifts
- Water walking: 5–10 minutes
- Gentle cool-down: 1–2 minutes
Self-care 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.
- 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.
When to call us
- Sharp pain that is worse during or after the activity and does not settle in a day or two
- New weakness, numbness or tingling in a leg or arm
- Fever, weight loss you cannot explain, or pain after a fall
Call 911 for chest pain, shortness of breath, fainting, or loss of bladder or bowel control.
This handout is general information and is not a substitute for medical advice.