Category : Classes
Wisconsin Tai Chi Academy’s second term of the year commences in the first week of April and there are now four class locations to choose from. Our original classes in Evansville and Brookfield are now joined by classes in Glendale and the Waukesha side of Brookfield.
WTCA welcomes all new students of all ages and abilities to Tai Chi. To find a class near you see our Classes section.
Wisconsin Tai Chi Academy is pleased to announce our new partnership with Momentum Movement Clinic and will be commencing a new Tai Chi class at their premises in Brookfield, Wisconsin, in April 2022. WTCA’s Founder and Instructor Ray Gates said the partnership with Momentum is “a natural fit”, as Tai Chi and Qigong practice together with the therapies offered by Momentum’s Owner and Structural Integrationist Lisa McNeil and her staff would be “highly complementary to one another, and should provide people with maximal health and wellness, particularly with regards to healthy, functional movement.”
Momentum’s Lisa McNeil is excited with the partnership. “Tai Chi and Qigong blend specific movements designed to stretch, strengthen, and re-balance injured or painful body regions with focused breathing and enhanced body awareness combining common sense and intuitive body wisdom. Bringing this movement practice to the clinic is going to help clients reach their mobility and pain goals,” she said.
Classes will be held Thursday mornings from April 7. Further information and registration is available in our Classes section.
I’ve been involved in exercise of one form or another for most of my life, whether it was playing sports, weight training at the gym, martial arts training, or simply enjoying long walks and hikes. This became even more so as I became a physical therapist – exercise literally became the way I made my living.
One of the key principles of effective exercise is ensuring that you have effective strategies for recovery following exercise. Recovery is important because it is what helps the body make positive adaptations and thus gain the benefit from the exercise being performed. Without proper recovery, exercise may do more harm than good – this is why many sports and high level exercise programs have ‘rest’ days to allow the body to adapt and heal following exercise. If you’ve engaged in any sort of sport and exercise you’re probably familiar with stretching after exercise to avoid injury, though exercise science research continues to argue whether stretching is effective for recovery. Elite level athletes often use ‘cross-training’ activities – that is activities and exercises not necessarily related to their actual sport – as a form of recovery from their regular training, and the research has demonstrated that this has benefits to their overall performance and ability to improve.
Tai Chi and Qigong are both well known for their wide range of benefits as forms of exercise. Clinical research is increasingly demonstrating evidence that Tai Chi and Qigong are useful adjuncts to other forms of exercise in maximizing the overall effects and outcomes of exercise or rehabilitation programs. Most research tends to take place in health-compromised populations, for example, those with specific illness or conditions (eg: Parkinson’s Disease, cancer, etc.), those with recent trauma or injury (eg: after stroke, heart attack, etc.) and those who are at risk of decline as a part of the aging process. Yet there hasn’t been a lot of investigation on Tai Chi and Qigong in already healthy/fit populations, nor does there appear to be any research looking at the benefits Tai Chi and Qigong could have in post-exercise recovery. Given the multitude of benefits already demonstrated by Tai Chi and Qigong in terms of gains in strength, flexibility, balance, and mental and emotional wellbeing, it seems reasonable to expect that Tai Chi and Qigong would be very effective in facilitating post-exercise recovery. I started to look into this with my own exercise, and my experience tells me we need to be examining this more closely.
I first started weight training when I was about 15 years old and have engaged in this kind of training on and off ever since, including now. As such, I’m very familiar with the soreness and fatigue that comes from a good weights session, and the importance of allowing adequate recovery time to avoid injury and facilitate adaptive changes in the body.
About 10 years ago I had the opportunity to recommence a gym program focused on both building strength and weight reduction after a considerable time away from this type of exercise. My program consisted both anaerobic (mostly free weights training) and aerobic (treadmill, cross-trainer/elliptical or rowing machine) exercises. When I committed to starting the program I knew I would be starting from a low level and it would take time to build up to where I had previously been, and I knew what I was in for, especially in those early weeks! The difference this time, though was that I planned to practice my Tai Chi and Qigong sets after I exercised.
At the time my only intention for including Tai Chi and Qigong practice was to spend more practicing these sets by taking opportunity of the time I was setting aside for exercise. I had not considered that there could be any sort of specific benefit to practicing my Tai Chi and Qigong after exercise beyond ensuring that I was getting my practice in!
My experience was almost immediate, to the point where it took me a little while to make any sort of connection. The first week of starting my program, I noticed that I was not experiencing the level of soreness or fatigue I was expecting from the gym sessions. This is not to say I didn’t experience any, just not anywhere near what I expected. I put this down to the idea that I was “easing back into it” and not working out as hard as I potentially could. I felt this was a reasonable approach, though I was keen to make gains, and so from the second week on I started to challenge myself.
As the weeks went on though, I realized that I was making gains – in terms of increased strength (increasing the resistance of my exercises) and stamina (increasing the time spent on aerobic exercises) at a faster rate than I had ever previously achieved. More than that, rather than feel fatigued at the end of an exercise session, I felt energized and the soreness I experienced was minimal. I started to wonder if my Tai Chi and Qigong could explain what was happening, so I tried a little experiment. For one week, I continued with my gym program but did not practice my Tai Chi and Qigong afterwards – though I did continue to practice them at my regular classes twice a week.
Again, the effect was almost instantaneous. After the second session of the week I felt more sore and more fatigued. Not only that, but I felt ‘stiff’ and ‘tight’, like I needed a good stretch. I particularly found my aerobic components became more laborious and harder to maintain at the level I had been doing. By midway through the week I was so convinced I wanted to restart my Tai Chi and Qigong practice just so I wouldn’t feel this way after a workout, however I persisted with abstaining from it for the week in an attempt to try and confirm (at least to myself) what was happening.
When I restarted my Tai Chi and Qigong practice after exercising the following week, everything went back to the way it was: less soreness, less tiredness, and feeling ‘good’ after each session. To me there seemed to be a clear link between the two.
I must admit this is by no means any sort of proof that Tai Chi and Qigong can assist with post-exercise recovery – at best it’s anecdotal evidence – but as a physical therapist and a student of exercise science, I believe it’s enough to warrant further investigation through clinical research.
Assuming the benefits I experienced are a result of including Tai Chi and Qigong practice following exercise, what could the possible explanation be? The immediate consideration relates to the flow of qi in the body, and way that Tai Chi and Qigong improve qi flow, and the subsequent benefits this has on one’s health. However, Western science still struggles with the concept of qi, and though evidence is growing in support of biofield medicine (a term used to explain the effects of energies known as qi, prana, mana, etc.), at this time it’s likely that any clinical research will want a more ‘physiological’ explanation in order to validate any evidence that becomes apparent through studies. In my own consideration of this, I would suggest Tai Chi and Qigong practice post-exercise could influence the following mechanisms:
This is by no means an exhaustive list, however I feel it is a reasonable starting place for clinical research and one that would be relatively easy for experienced researchers in exercise and sports sciences to develop studies for.
With the increasing evidence of the benefits of Tai Chi and Qigong across the health and wellness spectrum, as well as their relative ease of application (no need for costly or special equipment, for example), it only makes sense to investigate the potential practices could have on enhancing the effects of exercise. If it can be demonstrated that Tai Chi and Qigong can enhance post-exercise recovery, and this in turn enhances ability for people to participate in exercise programs, imagine the potential this has for exercise in all settings: from school-based sports and athletics programs, to rehabilitation programs, to elite level athletic performance. Tai Chi and Qigong could be a game changer in a very literal sense.
Wisconsin Tai Chi Academy, and our Instructor Ray Gates, welcomes the opportunity to partner with and assist any researchers wanting to investigate the effects and benefits of Tai Chi and Qigong, whether related to post-exercise recovery or otherwise. If you have a study or project you would like our involvement with, please use this link to Contact Us.
Category : News
Can’t make it to a class but still want to learn Tai Chi? Already attending a class and want to supplement your learning?
Wisconsin Tai Chi Academy is now offering private lessons for individuals or small groups (2 or 3 people) with Instructor Ray Gates. Private lessons can be held for anyone – you do not need to be a current member of Wisconsin Tai Chi Academy. Private lessons are conducted in the same way as a regular class, however at a prearranged time and place convenient for you.
For more information about scheduling a private lesson please click here or select the Private Lessons option under the Classes & More menu.
Wisconsin Tai Chi Academy is pleased to announce we will be opening a new class in Glendale.
The new class will be held at Nicolet High School in their dance studio on Thursday evenings from 6-7pm. Details can be found on our Classes page.
For a limited time new students who pre-register will be eligible to receive a one-off 25% discount on their term fees! Register now to receive details of this offer.
This is the first of what will hopefully be a number of new classes and events WTCA will be establishing this year.
Category : News
Tai Chi (taijiquan) and qigong are well-researched methods of improving peoples health and well-being. A number of clinical studies in particular have demonstrated that Tai Chi and qigong can help prevent, treat and rehabilitate people suffering from the effects of respiratory diseases such as asthma and COPD1,2. Now researchers believe that these benefits can also help people avoid and recouperate from COVID-19.
Tai Chi and qigong have been clinically demonstrated to benefit those with respiratory diseases by a) improving pulmonary function, immune response, respiratory muscle strength and overall quality of life; and b) decreasing dyspnea (shortness of breath), inflammation, stress, anxiety and depression1-3. Specific studies have demonstrated Tai Chi and qigong improve pulmonary function through increasing lung capacity and efficiency3,4, as well as the depth of breath5. Research suggests it does not matter which style of Tai Chi or qigong are used, though studies have mainly focussed on 24 Forms Tai Chi, Ba Duan Jin and Liu Zi Jue.
As COVID-19 tends to impair pulmonary function, immune response and quality of life while increasing dyspnea and inflammation, researchers are now advocating for Tai Chi and qigong as suitable, safe forms of exercise both pre- and post-infection, and even the lowest impact forms forms during the course of the infection.
Clinical studies supporting the use of Tai Chi and qigong against COVID-19 are beginning to come through and researchers are examining these to demonstrate evidence to support their use in prevention, treatment and rehabilitation.
Wisconsin Tai Chi Academy offers both Tai Chi and qigong forms in our classes – find a class near you today!
References
Category : Classes
Wisconsin Tai Chi Academy currently has two great classes and in 2022 we’re looking to add more to give greater opportunities for people to learn and enjoy Tai Chi and Qigong. What we need to know is where the best places for us to look to open new classes are.
Below is a list of potential areas we are looking to open classes in. Please let us know where YOU would be interested in joining a class by checking as many locations and times as you would be willing to come to.
Loading ... Loading ...Don’t see a place or time that works for you? Leave us your suggestion in the comments section below.
We are hoping to add more classes in Spring and/or Summer this year (assuming we can find suitable venues – we’ll also take suggestions on that in the comments section below).
Thank you for your help and support and we hope to open a class near you soon!
Category : General
Have you ever heard of “Tai Chi Knee”? I first heard about it years ago when I saw a promotion for a book claiming to explain why Tai Chi knee is a ‘normal’ part of Tai Chi practice, along with tips on how to ‘minimise’ the risk of developing Tai Chi Knee. The basic premise was that the positions that some Tai Chi stances require students to put their lower limbs in put a significant amount of strain on the knee joint, and this in turn will cause pain and eventually joint problems. While it is suggested that appropriate strength and conditioning of the knee can minimise these effects, it is accepted that “some” degree of pain is to be expected through learning and performing Tai Chi – a ‘sacrifice for the art’ if you will.
I’m here to tell you that is a complete fallacy. Tai Chi Knee is nothing more than poor understanding and instruction of Tai Chi. It is not something that should exist.
Before becoming a Tai Chi Instructor I was (still am) a Physical Therapist. Throughout my experience with Tai Chi it has always amazed me the level of understanding the old masters had of biomechanics and kinesiology. Every stance, or ‘form’, in Tai Chi is a carefully considered combination of structure and position which results in strength, balance and effective distribution of external forces (eg: gravity) acting on the body. There is no form in any style of Tai Chi that allows or accepts pain or dysfunction as a result of adopting that position. The very notion that such a thing would exist is absurd as it goes against the very principle of using Tai Chi as a way of moving energy (Qi) around the body as part of developing optimal health.
How does “Tai Chi Knee” happen?
In theory, Tai Chi Knee often occurs as the result of either poor alignment of the knee relative to the rest of the body, or applying torsion through the knee while bearing weight through it. I say “in theory” because with correct Tai Chi practice, neither of these things should occur.
The knee is often referred to as a hinge joint as it’s primary movements are to bend (flex) and straighten (extend). However, because of its anatomy, the knee can also be rotated very slightly. Rotation usually occurs in a ‘closed-chain position’, that is, with the feet in contact with the ground or some other surface. In this position the femur can turn slightly over the tibia, creating a torque (rotational force) through the knee. Depending on the alignment of the knee in relation to rest of the leg, it can also flex on one side or the other (lateral flexion). This results in one side of the knee being stretched, while the other is compressed. This movements are often minimal, however they do create strain and wear on the knee.
Excessive and/or repetitive torsion and/or lateral forces can lead to wear and tear on knee structures, especially the ligaments and cartilage. Tai Chi practitioners are at risk of experiencing these forces if:
How to avoid “Tai Chi Knee”
The good news is that with correct instruction and careful practice you never have to experience Tai Chi Knee. While it’s beyond the scope of this article to suggest the correct practice for every Tai Chi form in every set across all styles, here are some general considerations:
Of all the things that can result in knee pain, Tai Chi should not be one of them. In fact, Tai Chi is well supported through clinical research as a means of reducing knee pain. Tai Chi Knee should not ever be a thing. If any Tai Chi instructor tells you to expect to develop Tai Chi Knee, my advice would be: run! While your knees are still healthy!
Category : Events
Always wanted to try Tai Chi? Now’s your chance!
New Come N Try Tai Chi sessions have been announced for July! Come N Try sessions are a great way to experience Tai Chi and Qigong for those with no previous experience and is open to all. No booking or reservation necessary – just show up on the day!
Details can be found on the Events page.
Category : News
We’re masking up and social distancing and still enjoying our Tai Chi!
Thanks to our venue hosts allowing us to continue classes, and by following CDC and Wisconsin State Government mandates and recommendations, we’re still holding classes and practicing our Tai Chi!
Tai Chi offers many benefits that can help you make it through this pandemic. Not only is it a safe and easy way of maintaining physical activity, it can boost your immune system, ease stress, and clear your mind.
Wisconsin Tai Chi Academy welcomes all ages and all levels of experience to its classes. Find a class for you at our classes link.
