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Tai Chi for Arthritis: First Four Movements

Tai Chi for Arthritis: First Four Movements — video by Hospital for Special Surgery Play · 24:28

Video by Hospital for Special Surgery on YouTube · Open on YouTube

A hospital-led tai chi for arthritis class that breaks down commencement, open and close, single whip and wave hands in clouds into feet, hands and breath, then practises them with you from the front and back.

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

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Commencement shown in full: feet in a V, hands float up and down, step forward and push the hands out. 0:04
  2. Commencement feet: weight to the right, step forward gently with no weight, then shift and bring the feet level. 1:29
  3. Commencement hands: float up and down, scoop round in a U, push out as if putting a cake in the oven, then back. 2:25
  4. Open and close: open the hands breathing in to the lower belly, close them breathing out and draw the belly in. 3:08
  5. Single whip: shift to the left foot, step out gently with the right, push the hands forward, open and turn left. 5:04
  6. Wave hands in clouds: step in, change the hands, then shift and turn the waist as if wiping a window and a counter. 8:00
  7. Practise wave hands in three counts: step, change the hands, shift and turn; use a narrower stance if needed. 9:55
  8. Follow-along practice from the front: commencement three times. 12:11
  9. Single whip to each side, then single whip into wave hands in clouds, repeated slowly. 13:29
  10. Back-view practice: single whip right and left, then into wave hands in clouds, following from behind. 19:01

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

Form cues from the coach

  • Step out gently with no weight on the foot, then shift your weight
  • Breathe in as the hands open and out as they close, drawing in the lower belly
  • Use a narrower stance if the wide step feels like too much

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders moveshand floats, pushes, wave hands in clouds
  • Upper back movestorso turns in single whip, wave hands
  • Lower back moveswaist turns in wave hands in clouds
  • Hips movesweight shifts, gentle stepping
  • Knees movessoft knees, weight shifts, stepping
  • Ankles & feet movesheel and toe steps, weight shifts
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Narrower stance and smaller steps if the wide step is too much

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 Hospital for Special Surgery; 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