Dr Paul Lam
This is a simple guide to help prevent injury when learing or practicing tai chi.
Don't lock the knees.
Keep knees aligned over your feet but slightly bent.
Don't lean backwards
or forwards. Keep your back upright so that the spine is balanced over the
Don't force any movement.
Move without effort as though gently swimming in the air.
Avoid any abrupt movements.
They create tension that will put you off balance or injure the muscles.
Feel free to modify movements
that are uncomfortable. Tai chi should be pleasant and enjoyable, not an endurance
Include appropriate warm-up
and cool-down exercises. This is a must.
Wear appropriate shoes
that are comfortable and suitable for good balance. For people with diabetes,
the correct shoes are especially vital.
Hydration is important.
Bring your own water and drink frequently.
If you feel unbalanced
or unstable during tai chi, seek advice from the instructor on how to correct
Don't force yourself
into a lower stance (squat or bent-knee) beyond your comfort zone. And stand
up if you feel too much stress on your knees.