| A tai chi class includes a variety of stretching and | | | | living. |
| conditioning exercises that are performed at the | | | | At the Golden Lion Academy, we've found that |
| beginning and conclusion of each class. Warm up | | | | this specialised training method has been very |
| exercises are performed at the beginning of the | | | | beneficial to all participants, with excellent results |
| class and cool down exercises are done at the | | | | obtained in the ability to perform tai chi at a |
| conclusion of the class before the class officially | | | | higher level. So here are important guidelines that |
| ends. In this article, we'll look at the warm up | | | | are used by our instructors. |
| section of a class. | | | | Warm Up Tips for Tai Chi Training |
| Warming up the body, that is, raising the core | | | | - ALWAYS - speak to the instructor (teacher) |
| body temperature, is an important part of tai chi | | | | prior to commencing class if you have any |
| training. We recommend that you take time to do | | | | concerns regarding health or personal issues that |
| some specific warm up exercises before you | | | | may affect your level of or ability to participate in |
| start your tai chi practice. | | | | class. |
| Here are some reasons why warming up is | | | | - Always move smoothly, taking care not to |
| necessary: | | | | 'bounce' or use jerky movements, which may |
| - It raises the heart rate, increasing circulation and | | | | cause injury. |
| raising body temperature | | | | - Breathe rhythmically throughout warm-ups - |
| - It prepares and lubricates joints | | | | ensure your don't hold your breath. |
| - It improves flexibility, elasticity and contractibility | | | | - Move slowly, increasing exercises gradually, |
| of muscles and increases the range of movement | | | | taking care not to hyper-extend joints or muscles. |
| of joints | | | | - STOP IMMEDIATELY - If you feel pain or |
| - It increases respiration and elevates the level of | | | | discomfort. Some exercises may have to be |
| oxygen in the blood | | | | modified or omitted altogether to suit your |
| - It heightens awareness and raises the level of | | | | condition. |
| concentration and focus | | | | - STOP - REST - then EXERCISE again - if your |
| - It promotes the co-ordination of the upper and | | | | find you are experiencing fatigue. |
| lower body | | | | A word of Caution |
| - It enhances balance and muscle control | | | | Without correct warm-ups, limits of motion |
| - It reduces the risk of injury | | | | caused by poorly prepared muscles may pose a |
| At the Golden Lion Tai Chi Academy, warm-ups | | | | risk of injury when performing any activity or |
| are composed primarily of a combination of | | | | sport. |
| dynamic stretches and balancing exercises that | | | | Over active warm-ups can produce muscle |
| are performed safely and easily by almost | | | | fatigue, once again causing a risk of injury. |
| everyone at any age. | | | | Static or passive stretches are not included in the |
| Dynamic Stretching | | | | warm-up exercises but reserved for the 'cool |
| Dynamic stretches are performed by moving | | | | down' session at the conclusion of class. Scientific |
| muscles and joints gently through a controlled and | | | | evidence has shown that static and/or passive |
| gradually increasing range of motion. There are no | | | | stretches weaken muscles prior to activity by |
| 'bounces' or jerky movements. | | | | 'anesthetizing' muscle receptors, hindering |
| It has been well documented and accepted by | | | | performance. Muscle receptors may also not be |
| specialists in sports medicine that dynamic | | | | as responsive to pain (our personal protective |
| stretching is preferable to static stretching prior to | | | | warning system) following static/passive |
| commencing sporting activities. The dynamic | | | | stretching and an injury may occur if this type of |
| stretches conducted prior to commencing tai chi | | | | stretching is followed by a physically demanding |
| practice are also a wonderful way to improve | | | | activity. So keep in mind that static/passive |
| overall fitness and may assist with the ease of | | | | stretching is valuable after tai chi, as part of the |
| performing activities necessary for everyday | | | | cool-down process. |