The Tai Chi ball is a traditional health-preserving device that complements the flexibility philosophy of Tai Chi. Over the years, I have discovered through practice that integrating Tai Chi concepts into ball-holding training can not only improve body coordination, but also adjust the breathing rhythm between changes in movement and stillness. This kind of training does not pursue explosive power like strenuous exercise, but uses continuous flowing movements to awaken the deep muscles of the body. It is especially suitable for modern people who need to relieve chronic fatigue.
How Tai Chi ball can improve shoulder and neck problems
Modern people who work at desks for long periods of time can easily cause the shoulder blade area to become stiff. I once guided a student, a programmer, to use the cloud-hand shoulder training with Tai Chi balls. After three months, his cervical spine range of motion was significantly improved. The specific method is to hold the ball with both hands and move slowly along the ∞-shaped trajectory. During this process, keep the elbows down tai chi ball exercises , this kind of action can effectively stretch the trapezius and rhomboids. It should be noted that the weight of the ball should be selected within a range that can be continuously controlled. An overweight ball will actually cause muscle compensation.
How to combine Tai Chi ball with breathing training
When I practice the Sparrow Tail Pose, I have requirements for many students, that is, when pushing the ball, you must exhale, and when you return the ball, you must inhale well. In the end, a closed loop must be formed that is completely closely connected between the breath and the movement. Just last year, a student with asthma appeared. The asthmatic student actually used such a breathing method. I successfully increased my vital capacity from 2800ml to 3200ml. The most critical point here is to use the magical method of reverse abdominal breathing. The so-called reverse abdominal breathing method means that when the ball moves toward the outside, the abdomen contracts inward instead. In this way, the diaphragm can be particularly effectively activated for movement. I have another suggestion for those who are just starting to learn, that is, beginners should first start with the more peaceful and static ball-holding and breathing exercises and practice them carefully. Then during practice, we have to gradually and slowly transition to a situation with dynamic coordination.
Which Tai Chi ball movements can improve balance
I remember teaching the 70-year-old Aunt Chen the classic one-legged ball-holding rotation movement to exercise proprioception. At first, she had to lean on the wall to complete this movement. Later, she developed to the point where she can now stand with her eyes closed holding a ball for three minutes. This action requires that the Tai Chi ball be slowly pushed from the Tanzhong acupoint to a higher position above the head. At the same time, the center of gravity is rotated back and forth between the legs and feet. This can fully and effectively train the vestibular function and ankle joint stability at the same time. It is recommended to use spheres of different materials, such as wooden spheres, stone spheres, etc., to increase the training difficulty gradient.
When you try Tai Chi ball training, have you ever experienced the difficulty of sustaining hand strength? You are welcome to share your coping skills in the comment area. If you feel that this experience is beneficial to you, please like it to support and forward it to more people in need.
