The Effects of Sun-Style Tai Chi Exercise on Physical Fitness and Fall Prevention in Fall-Prone Adults  

Fall prevention is a high priority in health promotion for older adults because falls are associated with serious morbidity in this group. A study published in the 2005 Journal of Advanced Nursing concluded that tai chi can improve physical strength and reduce fall risk in fall-prone older adults living in residential care facilities.

The study was conducted to determine changes in the physical fitness (knee and ankle muscle strength, balance, flexibility and mobility), fall avoidance efficacy and fall episodes of institutionalized older adults after participating in a 12-week Sun-style Tai Chi exercise program.

The study group consisted of 68 older adults with a mean age of 77.8 years and divided into 29 people in the tai chi group and 30 people in the control group. The tai chi program was the Tai Chi for Arthritis program based on Sun style and was provided three times a week for 12 weeks. One of the study's authors, Rhayun Song is a master trainer of the Tai Chi for Arthritis program from the Chung Nam National University in South Korea where he is a professor.

Data were collected from September 2001 to January 2002. Subjects were tested before and after the three months for strength of the knee and ankle, flexibility and mobility, and the risk ratio of falls. At post-test, the experimental group showed significantly improved muscle strength in knee and ankle flexors and extensors and improved flexibility and mobility compared with the control group. Although there was no significant group difference in fall episodes, the experimental group reported significantly more confidence in fall avoidance than did the control group.

The study's authors conclude that this tai chi program can safely improve physical strength and reduce fall risk in fall-prone older adults in residential care facilities.

Journal of Advanced Nursing 51(2), 150-157  

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Asana Zone

Tree pose is one of 16 balancing poses, most of which are standing poses. The key to successful balancing is developing an awareness of the midline of your body - the vertical axis that bisects your face and neck, dividing in your body in half through the center of the torso and pelvis and down between the legs into the ground.

The blueprint:

This standing pose encourages the practitioner to develop a steady gaze and improve her balance.  

How to do it:

1. Stand in Tadasana (Mountain Pose) with the four corners of your feet firmly pressed into your mat. Shift your weight slightly onto your left foot and bend your right knee.   

2. Find a point on the floor a few feet in front of you. Keep your focus on that point.   

3. Slowly slide the right foot up the left leg, going only as high up as you can maintain your balance, whether that is at the ankle, thigh or groin. When you are balanced, press your hands together in Anjali Mudra - prayer position - in front of your heart.

From this position, check your alignment

Do:

• make sure the pelvis is in a neutral position and both hips are squared towards the front
• keep your chest pressed forward
• keep your shoulders down and back

Don't:

• let your right hip rotate in; a triangle of space should be formed with your straight left leg and your bent right leg
• place your right foot directly on your left knee
• let your mind wander; keeping your gaze steady will help maintain your balance

4. Continue to gaze softly at a fixed point in front of you for 30 seconds to 1 minute.   

5. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

Benefits:

• strengthens thighs, calves, ankles, and spine
• stretches the groins and inner thighs
• improves balance, concentration, memory and focus
• relieves sciatica and reduces flat feet
• tones and strengthens the small muscles in the ankles
• increases the flexibility of hips and groin

Contraindications:

• headache
• insomnia
• low blood pressure
• high blood pressure: Don't raise arms overhead
• recent or chronic knee or hip injury

Beginner's tips and modifications

• use the wall for balance, either by placing your hand on it or standing against it
• bring the arms out to the sides for more stability
• the pose can be made easier by bringing only the heel of the right foot up to the ankle of the left foot, allowing the ball of your right foot to remain on the ground

Advanced variations

• open your arms out to your sides
• practice with your eyes closed
• stretch your arms up toward the ceiling, parallel to each other and palms facing. You can also bring them together with thumbs crossed or with fingers interlaced and index finger pointed up

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Be Well Now

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  Good to know....

When holding a yoga posture, make sure you can breathe slowly and deeply.  

Find your edge - hold the posture where you feel a good stretch and/or your body is working hard, but don't go beyond that point.