Tai Chi for Balance, a Stronger Body and to Reduce Falls

Do you want to improve your balance? In this article we will look at the practice of Tai Chi to help build a stronger body, reduce falls achieve a a better work-life balance.

This is the first in a series of Learn-at-Home exercise sheets that will help you grasp the some of the basic Tai Chi principles. Sign up to be notified when the next exercise is available here and get 3 video exercises sent to your mail box.

Tai Chi Balance Exercises

Good balance is made up of both physical and mental components. Let's take a look at the basic 5 steps to achieving better balance:

Work-life balance.
Ligament and tendon strength
Staying relaxed
Rooting and learning from balance in nature
Staying alert with Peripheral Vision

STEP 1. WORK-LIFE BALANCE

Being able to stay upright when walking across a slippery surface is an important definition of balance - and forms the basis of the exercise listed here - but it is not the only definition we need to look at to develop a better work-life balance.
Balance is also about learning to listen with both mind and body, and it is about learning to observe and stay open to all that life hurls at you. The image here on Balance is taken from the book The Manual of Bean Curd Boxing - and the chapter on balance in that book.

Is Tai Chi good for Balance?

In Tai Chi we work a lot on balance exercises. One of which I want to share with you below. It's a simple, easy to learn and easy to develop exercises you can do anywhere. But let's begin with a very simple question: Is Tai Chi good for balance? I would say it provides remarkable training in all forms of balance, but don't just take my word for it.

Balance Quote from the Manual of Bean Curd Boxing

Studies on Tai Chi and balance

There is plenty of evidence from the research and investigative studies that show Tai Chi helps in improving balance and countering a fear of falls. If you are interested, take a moment to read these reports, and then lets' begin the exercise.
One of the most basic Tai Chi exercises to improve balance is simply standing on one leg - but, before you try it, you should read the advice and tips that accompany the exercise. These tips will stop you from falling over, and at the same time, help develop your strength and confidence.
So to start, we need to first look at your posture. I'll give the basic pointers here, but there is a short video at the end of this article that walks you through some of these basic posture points. Make sure you watch that too.

STEP 2: TAI CHI BALANCE EXERCISE - BASIC POINTERS

Start with feet flat on the ground.
Spend a moment allowing your breath to settle down to a gentle rhythm.
Avoid looking down at the floor or your feet.
Keep your head up. Look ahead of you.
The knee of the supporting leg should be soft and open (slightly bent). This allows the weight of the body to be carried by your large thigh muscles, and the balance adjustments to be carried out by the ligaments and tendons.
Keep you shoulders, elbows and hands relaxed at at your sides.
Relax you chest and don't hold your breath.

Start by holding on to a chair

Ligament and Tendon Strength for Better Balance

Okay, let's start.

Hold on to a chair, table top or window ledge with one arm.
Keep the other arm loose, at your side.
Sink down slightly, taking the weight into the supporting leg.
Bend the knee a little.
Check your posture once again (see list above)
Lift the other foot off the floor, just an inch or two.

To start - Lift your foot only a few inches off the floor

STEP 3: STAY RELAXED AND WORK BOTH SIDES

Keep both knees soft and open (not locked or rigid)

Just practice holding your foot off the floor for a few seconds to begin with. Then try with the other leg. You may find that one leg is stronger than the other. Don't panic, this is normal. Knowing this, you can then devote more of your time to developing the weaker leg/side.
The better you know your body, the easier it is to improve . your posture, the more your posture improves, the better your balance.
To get maximum benefit, try to keep your body relaxed. Avoid locking the knee that is carrying the weight. Keep the knee soft and the joint open. Staying relaxed and keeping your joints open means that you will be working the ligaments and tendons, as well as the muscles of the leg and lower back.

Want a bigger balance challenge? Once you feel comfortable raising your foot an inch or two - you can move on to the next step to develop your balance skills.

Give yourself a Bigger Challenge

Still hold on to the chair or table. But this time, try raising your leg a little higher. Pick up the thigh, so that the foot is level with your knee and hold it there for a few seconds, working up to a minute.
Once you can do this, try keeping the thigh still but circling your ankle one way, then the other.
Once you can do this comfortably, try relaxing the ankle but this time swinging your thigh out to the side, then back in front of you 3 or 4 times.

Finally, if you want a further challenge still, try going back to the beginning, but instead of holding on to a chair or table top, place both arms out to the side. Imagine both palms are still holding on to the chair or table and push down on these imaginary surfaces. This is how we develop a greater balance, especially as we work towards lifting the knee and moving it out to the side.

STEP 4: ROOTING AND LEARNING FROM BALANCE IN NATURE

Rooting in nature

So good balance is partly physical, partly mind (imagination) and partly conceptual (see the poster at the top of this article or read more in the Manual of Bean Curd Boxing). In all Tai Chi exercises and practices, the imagination plays a crucial part, and in the area of balance it arises within the concept we call rooting. Rooting involves imagining that from the soles of your feet, roots grow out of your legs, feet and soles of the feet and into the earth.
Try to keep this image in your mind when practising the balance exercises. Also, keep your head up, back straight and look directly ahead. Don't look down, as this throws your body weight forward, and you'll more likely topple over. Imagine you are a bamboo stalk, swaying in the wind, fragile and vulnerable perhaps, but with a good root structure you will never fall down.

STEP 5: STAY ALERT WITH PERIPHERAL VISION

Can you see the fish without looking at the fish?

At the beginning, you may only be able to hold the foot up for a few seconds, but in time, this will increase, as your ligaments get stronger and stronger.
There is one last concept I want to mention, and that is about the eyes and where we focus. I said earlier not to look down and some of you might be thinking - I need to look down to check my posture. That's ok, but raise your head up straight away or you will topple over. To avoid having to always look down we should begin to develop our peripheral vision. This is our ability to see what is happening around us without needing to look up, down or to the sides. I'm going to produce another exercise sheet on this peripheral vision soon, so make sure you have signed up to to be notified when it is available.

More on this Balance Exercise

Standing on one leg in the kitchen exercise

Waiting for the kettle to boil? Stand on one leg.

Practice the balance exercise at least three or four times a day, but perhaps more importantly, try to incorporate the exercise into your daily life - preferably whilst you are doing something else, such as:

Waiting for the kettle to boil.
Cleaning your teeth
Waiting in a bus queue or supermarket
Waiting for the dog to pee up the 600th tree that morning
Waiting for your phone to find a wifi signal
Anywhere that you have a free moment in which to regain some balance in life.

What is the Secret to Good Balance?

Some Tai Chi schools bander the word "secret" about a lot. "Secret training methods, secret techniques, secret flapjack recipes" etc. But, the teaptomonk says - there are no secrets. It's all just a question of practice. But don't just practice in class or when you are in a training session. Try and make Tai Chi part of your daily routine. Live the change you want to see in your life.
Now, don't forget to watch the video below for a few more examples of what we have been discussing.

Better Balance for Life

The balance exercise here is also called Stand Like as Flamingo and is found in the book Bean Curd Boxing.
It also appears in the short online video course: Tai Chi for health from which this video is taken.
Both the Manual of Bean curd Boxing and the Tai Chi for health video course are packaged together in this great beginners bundle