Tai Chi for Falls Prevention Short Form
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Tai Chi for Falls Prevention short form was developed by Professor Henry Zheng, a professor in exercise medicine. He received a doctoral degree from the Faculty of Medicine, University of New South Wales. His doctoral research focused on quantification of the effect size and dose-response of physical activity interventions in reducing the risk of and preventing coronary heart disease. Dr Henry Zheng’s research and teaching interests span exercise interventions for prevention, rehabilitation and management of chronic conditions and fall, improvement of mental health and cognition, and promotion of active and healthy ageing. His research has been published in international peer-reviewed journals including the British Medical Journal, the European Journal of Epidemiology, the American Journal of Infection Control, the Journal of International Body Composition Research, the Journal of International Institute on Ageing (BOLD) by the United Nations, and Wound Practice and Research.
“Fall is by far the most common cause of injury in the elderly population. It is the leading cause of injury-related deaths and injury-related hospitalizations in the elderly population. However, fall is preventable. There is compelling research evidence that Tai Chi is effective in improving health, postural control and balance. Over 13 randomised control trials around the world have consistently demonstrated that Tai Chi is effective in reducing the risk of and preventing falls.
Based on compelling evidence, informed by exercise science and guided by exercise prescription principles and safety guidelines, ©the Tai Chi for Health and Fall Prevention Program – Beginner Level is a safe and targeted Tai Chi intervention program for improving health and preventing fall. It contains key Tai Chi techniques designed to increase the strength of lower limb muscles and knee and ankle extensors; expand motion range; improve mobility, toe clearance, dynamic balance and postural control; improve proprioception; overcome the fear of falling; and improve functional abilities, overall health and the quality of life.”
From Exercise Medicine Australia and Exercise Medicine International
List of Postures for Tai Chi for Falls Prevention
1. Commencement (part wild horse’s mane)
2. Changing direction (brush knee, palm under elbow)
3. Punching forward (Similar to end of Beijing 24)
4. Pushing hands expanding the chest (single whip sun style)
5. Cloud hands
6. Expanding the chest
7. Lifting the toes (strum the lute)
8. Extending and flexing the arms (fwd repulse monkey)
9. Crossing and pushing hands (grasp bird’s tail)
10. Closing form