Tai Ji Quan

Tai Ji Quan

 

An evidence-based falls prevention program delivered in two one-hour sessions each week for 24 weeks. The primary focus is to improve strength, balance and mobility and prevent falls in older adults.

Below you will find more details about the program. Click the button to find a workshop near you.

What topics are covered ?

Tai Ji Quan: Moving for Better Balance™ (TJQMBB) is an evidence-based fall prevention program derived from a contemporary routine known as Simplified 24-Form Tai Ji Quan.  Tai Ji Quan: Moving for Better Balance consists of an 8-form core with built-in practice variations and a subroutine of Tai Ji Quan-Mini Therapeutic Movements, which, collectively comprise a set of functional Tai Ji Quan exercises.  This program transforms martial arts movements into a therapeutic regimen aimed at improving postural stability, awareness and mindful control of body in space, functional walking, movement symmetry and coordination, range of motion around the ankle and hip joints, and lower-extremity muscle strength.

Exercising outside

Who can attend ?

The target audience for TJQMBB is community-dwelling older adults and people with a history of falls, balance disorders, leg muscle weakness, abnormal gait or walking difficulty.  The program can accommodate people with a mild level of mobility difficulty (e.g. people who are occasional cane users).

What can I expect from the class ?

Consistent class attendance (at least 70% of available classes) is expected to result in improvement in balance and mobility and reductions in the incidence of falls.  TJQMBB has also been shown to improve performance in functional walking activities.

Dr. Fuzhong Li developed TJQMBB.  Fuzhong Li, Ph.d, is a leading Tai Chi researcher, associated with the Oregon Research Institute. Since 2001, he has studied the effects of exercise, especially Tai Chi, on balance and falls prevention in aging populations.

Details of the program

TJQMBB classes are held twice a week for 60 minutes each for 24 consecutive weeks.  Class size is usually between 10-15 participants. Home practice can be encouraged 4-6 weeks into the program (after key forms/exercises are learned and practiced).  Daily home practice time of 15 minutes is recommended but does not count towards the 48 hour participation requirement. Drop in students or rolling admissions are not compatible with the requirements of the program and enrollment is encouraged during the first 2 weeks of the program.

Emphasis is placed on self-initiated and coordinated movement sway around the ankle and hip joints with control of the center of gravity.  Rotational weight shifting initiated by the trunk and eye-head-hand coordination are also key elements of the program.

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