Move · Videos · Tai Chi · 10 min

Tai Chi Warm-Up for Arthritis and Falls Prevention

Tai Chi Warm-Up for Arthritis and Falls Prevention — video by Orthopedic One Play · 10:23

Video by Orthopedic One on YouTube · Open on YouTube

An occupational therapist who is also a registered tai chi instructor leads a head-to-toe warm-up from the Tai Chi for Arthritis and Falls Prevention program, then quietly demonstrates its first 12 forms. Stand by a wall or sturdy chair if you like.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Neck: chin gently back and forward, then gaze at a raised palm and turn only about 70% of your range. 1:22
  2. Shoulders: move them gently forward three times and back three times, in short, easy arcs. 3:00
  3. Spine: reach one hand up for a side stretch, then hold a ball and turn from your core. 3:34
  4. Hips: arms rise as one foot steps forward and back, then out to the side; small steps are fine. 4:44
  5. Push an imaginary wall to one side as the opposite foot steps out, holding a wall or chair if you like. 5:32
  6. Knees: with soft fists, punch gently as the opposite foot kicks low; kick higher only if it feels fine. 6:04
  7. Heel, toe, shift your weight forward and punch gently, just like walking. 6:36
  8. Ankles: heel and toe taps, then roll the foot to tap the little toe and the big toe. 7:11
  9. Forms 1 to 12 of Tai Chi for Arthritis and Fall Prevention, demonstrated without narration. 7:52

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

Form cues from the coach

  • Move in slow, continuous groups of three, within your comfort zone
  • Turn your neck only about 70 percent of your available range
  • It is fine to take small steps and hold a wall or sturdy chair

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tucks and gentle turns
  • Shoulders movesshoulder swings, arm lifts
  • Upper back movesspine stretch, turning with a ball
  • Lower back movesturning with a ball
  • Hips movesleg swings and steps
  • Knees moveskicks, heel-toe steps with punch
  • Ankles & feet movesheel-toe and in-and-out ankle moves
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Small steps, a wall or sturdy chair to hold, neck turns only to 70 percent

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 Orthopedic One; 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