Why Tai Chi is an Excellent Way to Increase Flexibility

TGI and the Benefits of Being More Flexible

TGI stands for tissue girth and is the measurement taken at the proximal joint of the thumb. It’s a way to measure how much flexibility you have in your hands. The higher your TGI measurement, the more flexible your hands are. The benefits of having more flexibility in your hands range from the ability to more easily do simple tasks, like turning a doorknob, all the way to performing complex tasks, such as playing a musical instrument. For martial arts practitioners, increasing flexibility in your hands can help you perform various kicks, punches and other intricate movements with greater ease and less chance of injury. It’s also worth noting that there is a difference between static and dynamic flexibility. Static flexibility occurs when a joint is held in a stretched position for an extended period of time. Dynamic flexibility, on the other hand, occurs as a result of performing movements that require the joint to be moving, such as tai chi, yoga or Pilates. It is recommended that you incorporate both types of flexibility into your routine to optimize your results.

4 Moves to Incorporate into Your Tai Chi Routine to Increase Flexibility

There are many different moves that you can incorporate into your tai chi routine to increase your flexibility. Here are 4 moves that you can start with:

- Forward Bend: Stand with your feet about hip distance apart. Next, inhale as you bend at the hips and let your head hang down. Then, exhale and let your torso fall forward towards the floor.

- Hamstring Stretch: This move is great for increasing flexibility in the hamstrings and calves. Stand with your feet about hip distance apart. Next, bend at the knees until your knees are bent at 90 degrees. Then, extend your right leg straight out behind you as far as possible. Hold this position for 30 seconds, then switch legs and perform the same move on the other side.

- Floor Stretch: The floor stretch is an excellent way to increase flexibility in the hamstrings, calves, and back. Lie on your back with your knees bent, lift your hips off the floor until your knees, hips, and shoulders are in a straight line. Hold this position for 30 seconds, then lower your hips back to the floor.

- Hamstring Stretch with Rotation: This move is great for increasing flexibility in the hamstrings and shoulders. Stand with your feet about hip distance apart. Next, bend at the knees until your knees are bent at 90 degrees. Then, extend your right leg straight out behind you as far as possible, then rotate your shoulders so that your right arm ends up behind your back. Hold the pose for 30 seconds, then repeat the same move on the other side.

3 Simple Stretching Exercises to Incorporate into Your Tai Chi Routine

- Bending and Twisting: This is an excellent way to increase your static and dynamic flexibility. To perform this move, stand with your feet about hip distance apart. Next, inhale as you bend at the hips and let your head hang down. Keeping your upper body stationary, exhale as you slowly bend at the knees and twist to the left. Hold the pose for 3 seconds, then return to the starting position and perform the same move on the other side.

- Standing Hamstring Stretch: This move is great for increasing flexibility in the hamstrings and calves. Stand with your feet about hip distance apart and your knees slightly bent. Next, place your hands on your hips and slowly bend at the hips until you feel a gentle stretch in the hamstrings. Hold the pose for 30 seconds, then return to the starting position.

- Seated Hamstring Stretch: This move is great for increasing flexibility in the hamstrings and lower back. Sit on the floor with your legs straight out in front of you. Next, bend at the knees until your knees are bent at 90 degrees. Then, place your hands on your thighs and slowly lean forward until you feel a stretch in your hamstrings. Hold the pose for 30 seconds, then repeat the same move on the other side.

Bottom line

Tai chi is an excellent way to increase your flexibility through movement because it challenges your muscles and helps to calm the nervous system. When you incorporate these elements into your tai chi routine, it becomes easier to perform controlled, slow movements that are key to increasing your flexibility. It’s also important to note that there is a difference between static and dynamic flexibility. To optimize your results, it is important to challenge your muscles through different movements while also incorporating static stretching into your routine.