Move · Videos · Tai Chi · 13 min

Tai Chi Lower-Body Warm-Up for Dynamic Balance

Tai Chi Lower-Body Warm-Up for Dynamic Balance — video by Ann Swanson Wellness Play · 12:52

Video by Ann Swanson Wellness on YouTube · Open on YouTube

A Tai Chi for Health instructor leads a standing lower-body warm-up of weight shifts, heel taps, kicks and punches, then ankle in-and-out work at the end. Suits seniors and anyone building balance and leg strength, with a chair or wall nearby.

  • 13 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Arm swings: feet hip-width apart, float the arms up halfway and back. 0:35
  2. Heel and toe taps: on one leg, tap the empty foot forward and back with the arms swinging; then the other side. 1:10
  3. Popcorn bowl: glide your hands side to side as your weight shifts, then tap the empty foot out to the side. 2:53
  4. Punches: soft fists at your hips, punch straight forward with a slightly bent elbow and draw back palm up. 4:12
  5. Kicks: on one leg, tap or kick the other foot forward and lower it with control; then add a punch. 5:13
  6. Heel step: step the empty foot forward heel then toe and shift forward; take a smaller step if your knee pulls. 6:22
  7. Step and punch: heel, toe, weight forward and punch, about 60% of your weight forward, back heel down. 7:59
  8. Ankles: tap the heel forward, then flex and point the foot, each side. 9:50
  9. Ankle rolls: turn the sole in to tap the little toe, then out to tap the big toe, each foot. 10:24

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep a chair or wall within reach and rest whenever you need
  • If your knee pulls or hurts, take a smaller step
  • Keep about 60% of your weight forward and your back heel down

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm floats and punches
  • Hips movesweight shifts, leg swings, kicks
  • Knees movesweight shifts, heel-toe steps, kicks
  • Ankles & feet movesheel taps, flex and point, ankles in and out
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Chair or wall to hold, smaller steps, tap the kick on the floor

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Ann Swanson Wellness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety