How Tai Chi Improves Balance – Mind over Matter

“If you don’t like the weather in Texas, wait a minute…it will change”

This week we should have been more careful about what we asked for… It was FREEZING cold and we had a few ice storms to boot. Yes, a few. We never do things small here. It did bring to mind a question many students have asked me.

How can Tai Chi improve my balance?

Because of the special type of Tai Chi we teach, many of our students have balance challenges as well as physical limitations that may affect their mobility. I love a good challenge! ;-) However, even in our more able-bodied student population, I find very similar challenges with balance and physical coordination. For both populations, the training approach is the same.

Foundation and Focus

There are two important parts to developing your balance – Foundation and Focus. Without a strong attention to the three points on each foot, a soft knee and tall posture, balance will always be an elusive part of your training. One day you may have it and on another you won’t. Whether you are learning a move for the first time or you have been training for years, the foundation MUST always be your first focus. Without a stable platform to work from, your upper body is not going to be stable enough to move properly. Period.

“I don’t know, I just fell…”

How many of us have taken a stumble or fall because we “missed a step” or obstacle in our path? Show of hands please. ;-) You can have all the strength in the world but if you are not paying attention you are likely to stumble and fall. Conversely, if you are a very focused individual but do not have much physical strength, you are just as susceptible to stumbles and falls. Of course physical limitations can play an important part as well but I want to keep this discussion more general. In class we do our best to address individual needs within this basic balance-training concept.

I have had the opportunity to interview quite a number of people that have taken some significant falls and there seems to be a strong recurring theme. They were not paying attention. Most of them could not even recall what lead up to the actual fall. In a humorous tone I have sometimes asked, “weren’t you there?”

I have seen this in class as well. When a student is focused, their balance is very solid, especially compared to when they are distracted in some way; nearby loud noises, when learning a new movement. I have even been known to influence their mental focus myself, to make a point of course. ;-)

Tai Chi and Balance – How does it work?

Any type of physical training is about consistent demand. The human body is a truly amazing tool. When we put a demand on it, the body does its best to respond. If that demand is consistent over time, the body will adapt to meet the need. IE: more strength, better balance… Tai Chi places a gentle demand on the body to strengthen from the core out through slow, challenging movements with a strong attention to proper posture. Because Tai Chi is gentle, we can place this demand on the body more frequently, without taxing it to the point of stress or strain. This ancient training technique improves fine motor control, muscle density, tendon and ligament strength and flexibility as well as scientifically documented increases in bone density. From a martial perspective, this slow training provides an intense muscle memory that can be called upon at full speed without losing attention to root, core strength. This makes a well-trained Tai Chi practitioner very adept in combat situations as well. We just choose to be passive, relaxed, happy and healthy. ;-)

Use it or lose it!

The mind is very much like the body, use it or lose it. From a mental standpoint, Tai Chi is extremely challenging. In your very first Tai Chi class, you will see many opportunities to increase your concentration. The slow movements leave a lot of time for your mind to wander; much like a three year old! There are many muscles, typically not very active in our everyday movement that come alive in Tai Chi formwork and therefore require more mental attention.

Try this…

You are already used to walking, now try it at a snails pace. I mean REALLY slowly. MUCH more concentration is required. Think of it like a large rowboat full of people where most of the time you only have 30% of them rowing (gross motor skills) and suddenly everyone (fine motor skills) wants to row. It takes some mental focus to get everyone on the same page, moving in the same direction. The more you practice focus / concentration, the better you become at it. The deeper you get into Tai Chi training, the stronger you become physically and mentally.

Believe me, as far as Tai Chi training is concerned, moving around the room in a graceful, fluid manner is just the tip of the iceberg. ;-) Stay warm, dry and be well.