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Let us start:
Congratulations, you have read all the boring stuff; now let us have some careful and serious fun. Please note: I am using the timing system with the DVD or video in a (…minutes) to help you locate the specific segment. 1. Starting with the introduction (0 - 11minutes), it contains information of what is back pain, what is tai chi and general precautions for all viewers and specifically for people with back pain. Take care to follow the precautions. Ignore the back pain discussion if you don't have that problem, however most contents regarding back pain are also helpful for health improvement and back pain prevention. The program is effective for general health improvement especially for people with most chronic conditions. You don't need to have back pain to do this program. To find out how it works to improve your health, please read "How Tai Chi Helps Arthritis" in the handbook (p 9), as well as the article "What Can Tai Chi Do for You" in my website www.taichiproductions.com under article section. Both articles are attached under appendix. Also read "Tai Chi Practice" on page 11 of the handbook. 2. Now that you are prepared and understand how to take care of easing into the exercise, let us go to lesson one. Learn the Deep Stabilisers muscle exercises. Be aware that you can do it sitting, lying or standing and with visualization. Try to think about it, contracting the pelvic muscles gently any time during your daily activities. If you don't have the strength to sit or stand straight, do what is comfortable and visualize sitting straight. Depending on the level of your condition, spend 1 to 10 days on this before moving on. More written instructions for the exercises are included at the end of the article. These exercises will enhance your life energy (Qi - see page 47 handbook) therefore enhancing health in general, and improving your level of tai chi. Try to incorporate them slowly into all your tai chi movements. 3. Contents of lesson one (11-40 minutes):
A session of half an hour will be used from now on. The number of session (s) recommended is a guide only, use more session if required. Avoid going faster than recommended unless you and your health professional are sure that you can do it. Patience is part of tai chi philosophy. If you feel that is too long and ten minutes is the best for you, simply divide it into three sessions to cover the same content. Tai chi is not about how many forms you can learn, and how fast you are learning. Rather it is more about how well you understand the principles and integrates them into your practice. Practicing with visualization can be just as effective. Use one to three sessions to learn the warm up and cooling down exercises. Practice another one to three sessions until you are comfortable at doing them before moving on. 4. Use one to three sessions to learn the three Qigong exercises. Practice several sessions until you are ready before moving on. Always do warm up before starting and cool down when finishing for your future tai chi exercises. The Qigong exercises can be brought up anytime, for example when you are sitting down waiting for your doctor, you can physically or mentally adjust your posture, be aware of the dan tian and breathe gently using abdominal muscles. 5. Having done your warm up exercises, revise the previous contents before starting the new movements. There is no hurry, pacing yourself is part of tai chi philosophy; tai chi is a way of life to many of us - the way of life is nature. Nature moves when it is ready, no one needs to hurry nature and it would not work if you tried. Movement 1 can be learned any time you are ready using one to three sessions. Practice a similar number of sessions for each new exercise you learn; only move on when it feels comfortable to do so. 6. Contents of lesson two (40- 47 minutes).
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Fibromyalgia
