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Taiji Qigong for runners

According to the Government's own statistic's Coronary heart disease (CHD) is a preventable disease that kills more than 110,000 people in England every year. More than 1.4 million people suffer from angina and 275,000 people have a heart attack annually. CHD is the biggest killer in the country. Recent research has shown Taiji Qigong to reduce blood pressure, lower the pulse rate, improve the elasticity of the arteries, regulate heart rhythm, and increase the heart's stroke volume. Taiji Qigong, in short, is good for your heart .

Stress is considered a major contributing factor in heart disease. Stressful situations raise your heart rate and blood pressure, and release stress hormones, which all can injure the heart and the blood vessels, especially during prolonged or repeated exposures. Taiji Qigong is widely known for its ability to reduce stress and promote a calm relaxed state, which in turn reduces stress hormones, decreases the heart rate and lowers blood pressure, helping to control and prevent heart disease.

The breath has a strong influence on the rhythm of the heart through the inner connections in the central nervous system. Slow deep breathing is encouraged whilst practicing Taiji Qigong exercises. And this smoothing and lengthening of the breath slows the heart rate, regulates the heart rhythm, oxygenates the blood, and induces a feeling of calm and well-being. All of the benefits of establishing a slow steady breath rhythm have been shown to reduce the risk of heart attacks and strokes.

Because of their effects on both the physical and energetic bodies, specific types of Taiji Qigong can be used to control and prevent heart disease. Upper back-bending exercises open the chest to improve heart function and respiration. Side-bending exercises open the energy channels of the liver, gall bladder and heart to help remove physical and energetic blockages in the heart and chest. Spine lengthening poses promote good posture to reduce compression on the heart and lungs and to facilitate proper functioning of the heart. The Stress Release exercise of the Taiji Qigong System is deeply calming and has been shown to reduce high blood pressure in just a few weeks.

Moving Meditation is renowned for its ability to calm the mind and reduce stress. It also can reduce heart-harmful emotions, such as anxiety, hostility and hopelessness. And studies have shown that a daily moving meditation practice can reduce the amount of fatty deposits in the arteries, as well as lower blood pressure.

Practicing Taiji Qigong naturally leads one to choose a healthier lifestyle, which most often eliminates or minimizes heart disease's dietary risk factors of refined sugar, alcohol, high cholesterol and fat rich foods, and caffeine

While all of these Taiji Qigong practices together they create powerful healing synergy on the heart

Taiji Qigong for Tendonitis

Tendonitis is the inflammation or irritation of a tendon (the attachment of a muscle to bone). Excessive repetitive movements most often cause tendonitis, but it can also be caused by a minor impact on the affected area, or from a sudden more serious injury. The symptoms of tendonitis are: pain and stiffness, usually around a joint, which is aggravated by movement. Tendonitis is usually a temporary condition, but may become a recurrent or chronic problem

The healing of tendonitis occurs in two main stages, acute and sub acute. Taiji Qigong supports the healing process in both stages by activating the body's lymphatic system and by improving local circulation. Taiji Qigong is best used for healing in the sub acute stage of tendonitis, as well as for preventing recurring bouts of tendonitis.

For acute tendonitis, rest the injured area for 4-6 days. Do not perform any movements that require strength, aggravate the injury, or produce any pain. Elevating the affected area during the inflammation stage helps to control any swelling thereby reducing the throbbing that often accompanies acute inflammation. Inversion poses will be very helpful to reduce inflammation by activating the lymphatic system, and will also provide elevation if the injury is located in the lower body. After the swelling has subsided (usually after the first 48 to 72 hours), very gentle and slow range of motion movements can be performed, but do not stretch the muscles that trigger the tendonitis pain.

The sub acute stage of tendonitis follows and lasts between 1-3 weeks. Gentle stretching is the first step of rehabilitation. Stay focused on the breath and the sensations of the stretch, but do not stretch to the point of pain. The next step is to slowly and gently strengthen the muscles surrounding and attached to the injured tendon. Begin with slow, gentle non-weight bearing movements and gradually increase the amount of motion and number of repetitions. As symptoms resolve, gradually resume using weight-bearing movements. Strengthening the surrounding muscles restores full support to the effected joint and reduces the risk of recurrent tendonitis. An adequate warm-up before and correct movements during Taiji Qigong is essential in this healing stage of tendonitis.

Once the acute and sub acute stages of tendonitis or subsides, preventing recurrences is crucial to avoid developing a chronic condition. Developing conscious use of muscles, correct posture and good alignment as well as reducing repetitive movements are necessary. A regular Taiji Qigong practice will address all these needs, as well as keep the tendons in good health. Care must be taken in Taiji Qigong to not push or over stretch that can injure or irritate the tendons.

Tendonitis can sometimes recur with a return to physical activity, and prolonged bouts of this painful condition can lead to a thickening or rupture of the tendon. Thus, if the symptoms of tendonitis reappear, it is essential to return to following the movement guidelines for the acute stage.

How Taiji Qigong Heals

It has become increasingly recognised for example by the World Health Organisation that Taiji Qigong is good for you. Currently Taiji Qigong is being used as a therapy for cancer, infertility, lung disease, multiple sclerosis, Parkinson's disease, insomnia, high blood pressure, and joint pain. Yet there is very little awareness and understanding on exactly how Taiji Qigong heals. The key is to understand the relationships between stress, Taiji Qigong and disease.

Medical research estimates as much as 90 percent of illness and disease is stress related. A few of the many diseases and conditions that have been linked to an over active stress response include: cardio-vascular disease, depression, anxiety, obsessive-compulsive disorder, some types of diabetes mellitus, some autoimmune diseases, colitis, irritable bowel syndrome, reproductive problems, and suppression of the immune system.

What we feel as stress, is the product of the sympathetic nervous system or the 'fight or flight' response: an almost instantaneous surge in heart rate, cardiac output, blood pressure, sweating, shallow breathing, and metabolism, combined with a tensing of muscles. Internally, the 'fight or flight' response shuts down digestion and elimination and reduces blood flow to the internal organs. Short term, this stress reaction is a good thing. The 'fight or flight' response prepares us to respond to any environmental threat by fighting against it or fleeing from it. But long term, continuous exposure to stress is harmful, placing excess wear and tear on the body's systems and severely limiting the body's natural maintenance and healing abilities.

Chronic stress can lead to continuously high levels of cortisol. This hormone at normal levels helps to maintain an active, healthy body (including regulation of metabolism and blood pressure). But excessive amounts of cortisol can suppress the immune system and cause sleep disturbances, loss of sex drive and loss of appetite. High levels of cortisol can also increase your heart rate, blood pressure and your cholesterol and triglyceride levels (risk factors for both heart attacks and strokes). The by products of cortisol act as sedatives, which can lead to changes in mood, especially to feelings of depression.

Fortunately, the body has a natural counterbalance to the 'fight or flight' response, called the parasympathetic nervous system or the 'relaxation response.' The parasympathetic nervous system becomes activated when the threat or stressor has passed or ended, but it can also be consciously activated by deepening the breath and by relaxing the skeletal muscles.

When activated, the parasympathetic nervous system lowers blood pressure, heart rate and respiration (the pace of the breath). Digestion and elimination are allowed to be stimulated, and blood is free to travel to the digestive, reproductive, glandular, and immune systems 'systems necessary for the promotion of long-term health. The 'relaxation response' is also known as the 'rest and renew' stage, when the body has the time and resources to heal the body and to respond to illness. Obviously, by increasing the frequency, time and depth of the 'relaxation response' we not only allow our body to recover from illness and disease, but we also practice preventive medicine by allowing the body to perform all of its essential maintenance tasks.

Taiji Qigong emphasis on slow movement accompanied by long, deep breathing and conscious relaxation activates the parasympathetic nervous system and promotes its 'rest and renew' functions. In fact, a recent study has shown Taiji Qigong to decrease the level of the stress hormone cortisol in the blood. The meditative practices of Taiji Qigong help to reduce the reactiveness of the mind to stressors and to lessen the intensity of the 'fight or flight' response. Taiji Qigong also teaches us to see potential stressors as challenges rather than threats, enabling one to avoid the stress response entirely.

Not only does Taiji Qigong ability to activate the parasympathetic nervous system reduce stress and allow the body to heal itself, but the practice of Taiji Qigong also improves the body's inherent healing abilities. The inverting, twisting and compressing that occurs in Taiji Qigong movement enhances the circulation of blood and body fluids. This increase in circulation not only improves the body's ability to deliver the materials needed to allow healing to take place, but also activates the lymphatic system to maintain normal functioning of the immune system and inflammation response. Taiji Qigong movement also improve muscle strength, flexibility and range of motion, all very important for the healing and prevention of muscular skeletal diseases such as arthritis and osteoporosis. Taiji Qigong emphasis on deep breathing combined with specific exercises improves lung capacity and function. Practicing Taiji Qigong also encourages one to lead a healthier lifestyle, through developing the self-awareness and discipline required for positive behaviour modification.