What does the MyJoint Tai Chi program involve?
The MyJoint Tai Chi program is based on the 10 Form Yang Style Tai Chi. It involves slow and graceful movements with a focus on breathing and mindfulness. The program starts with easy foot patterns, then progresses to travelling foot patterns. Once footwork principles are learnt in weeks 1-6, the focus is on the traditional 10 Form with changes in direction in weeks 7-12. Modifications are provided to suit people with joint pain and people with little or no prior Tai Chi experience.
The 12-week MyJoint Tai Chi program is presented across 12 different videos (one video per week). Each video is 40-45 minutes long and contains that week’s Tai Chi session. Each week there is a different video to follow – this way you keep progressing. Each week, we recommend that you practice that week’s Tai Chi session 3 times. This 12-week program allows you to follow the videos at your own pace. Feel free to pause, rest, and return when you are ready to continue your practice.
It is important to keep in mind that Tai Chi is an art that embraces mind, body and spirit, so it takes time and patience to fully grasp. It is layer upon layer of understanding. While it may take longer than the 12 weeks to appreciate the movement principles, it is hoped that you will experience physical and mental benefits even from Week 1!
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You can download the My Exercise Messages app on to your devices so that you can record and track how many times you do the program over the 12 weeks. This can help you stick to the program. It is best to download the app when you start.
What to wear & how to set up your area
Clothing:
Loose comfortable clothing that allows you to move and exercise freely
Footwear:
Shoes should be comfortable, with flat flexible soles, and provide good stability
Space required:
An open area with enough space to move and exercise approximately 2.5m x 2.5m
Floor surface:
Ideally a non-slippery tiled surface or floor boards. Carpet tends to restrict foot movement and is therefore not recommended
Positioning:
Set up your computer, tablet or laptop in a suitable place so you can easily follow the videos. It is better not to use a mobile phone as it can be harder to see all the movements
Chair (only if needed):
The program teaches all movements in a standing position. However, if you don’t feel comfortable learning and practicing while standing, you can choose to sit on a sturdy chair, preferably one without arms so that movements are not restricted. A chair on wheels or other mobility device is not suitable
It’s hard to predict how your joint will feel when you start a new exercise or activity. It’s important to start slowly.
Increase gradually as you become more capable, and your strength improves. Initially, do less than you think you can manage. If you cope well, do a little bit more next time. Keep building up gradually.
Managing ‘normal’ pain and discomfort
Starting an exercise program can cause some discomfort or pain in/around the joint. This is a normal response to exercise. Even for people who don’t have arthritis. Often this pain will settle within 24 hours on its own. If one Tai Chi movement is making your joint feel worse, skip doing the footwork and follow the arm movements only. You can add the footwork back into your program when the pain settles.
Managing severe symptoms or injury
Sudden increase in warmth and swelling or severe pain in the joint
If this lasts for more than 48 hours you should:
1. Stop the exercise program.
2. Seek help from your regular healthcare provider. They will give you advice on how to manage your symptoms.
Onset of severe symptoms elsewhere in your body
If this lasts for more than 48 hours you should:
1. Stop the exercise program.
2. Seek help from your regular healthcare provider. They will give you advice on how to manage your symptoms.
Serious incident
Serious incidents are highly unlikely from undertaking the MyJoint Tai Chi program because Tai Chi is a very gentle and generally safe exercise. However, if you experience chest pain, severe shortness of breath or a fall that causes a serious injury, you should:
1. Seek emergency treatment straight away.
2. Contact appropriate emergency services or go to your local emergency room.
After you complete Week 1 of the 12-week program, you may wish to practice some of the skills the instructor has taught you. Here is a “Drills” video to help you revise and refine your Tai Chi skills. You are welcome to revisit this video anytime as you wish.
This video covers a detailed explanation of 3 movement skills:
- Turning practice
- Tai Chi walking
- Silk reeling
You may also want to download the Modified Yang Style 10 Form Sequence that is used in the program. You are encouraged to learn and memorise the sequence during the program. This will allow for a more immersive and self-directed practice experience.
Click here to download the Modified Yang Style 10 Form Sequence.pdf
What should I do after finishing this 12-week program?
We highly recommend that you continue your Tai Chi practice on a regular basis. Consider gradually increasing how many times you practice Tai Chi, even if it’s just for 10 minutes each day. The traditional Yang style 10 Form takes a few minutes to perform, but it takes time and dedication to fully grasp. If you engage in Tai Chi more frequently, the benefits you experience will be longer lasting. Try to include Tai Chi practice as a habit in your daily routine.
For your convenience, we provide a downloadable and printable version of the Modified Yang Style 10 Form Sequence that is used in the program. While you can still access the program after 12 weeks, you are encouraged to try and learn the sequence so that you no longer need to use the program videos. This will allow for a more immersive and self-directed practice experience.
If you would like to connect with other people practising Tai Chi, you could consider joining an in-person Tai Chi class or seek the guidance of a qualified instructor. This will give you the opportunity to deepen your understanding and refine your Tai Chi practice. You can also learn other Forms and Qigong exercises. The links below provide information on where you can find lists of instructors in your nearby suburbs.
- Wushu Tai Chi & Qigong Australia (WTQA): https://www.wtqa.org.au/instructors
- Tai Chi Association of Australia (TCAA): https://www.taichiaustralia.com/schools.html
If you find that this online Tai Chi program better suits your needs, feel free to continue mastering the content covered in the last few sessions. The program offers a foundation for your Tai Chi practice, and you can progress at your own pace.
