Arthritis,Pain Relief & QiGong

According to arecent published in the January issue of Arthritis Care & Research,exercise programs can ease arthritis symptoms:

The Universityof North Carolina at Chapel Hill study included 346 people, average age 70,with self-reported arthritis. Some were assigned to a group that followed basicand advanced exercise classes twice a week for an hour a week for eight weeks.Others were put in a control group that did not take part in the exerciseprogram. 

After eightweeks, people in the exercise group showed significant improvements in pain,fatigue and managing arthritis. The pain and fatigue improvements were stillevident six months after completing the exercise program.

The Arthritis FoundationExercise Program emphasizes range-of-motion, and low-resistance exercises, butthe researchers found that people who completed the program also had increasedstrength in their upper and lower extremities. This suggested that strengthtraining -- a minor component of the program -- is effective.

People in theexercise program did not show any increase in exercise endurance.

What if I wereto tell you that is there is an ancient secret of longevity that has been inexistence for over five thousand years and just in the last ten or so has beenproven to be of use? You would probably chuckle at that, but it is true. Thatancient wisdom is called QiGong (pronounced chee gong). QiGong exercises canhave immense benefits to health, state of mind, relaxation and the reduction ofmedical costs.

Isn't itwonderful how modern science validates what people in QiGong have known forover 5,000 years!  I am glad to seethese studies and God bless all of the people who do them - however, it is commonsense! The expression, “Moveit - or Lose it” has been around a long time too, and it is still good advice. 

Taiji or Tai Chiis QiGong, but QiGong is not Taiji. QiGong is the mother of Taijij and, as inChina, has very specific exercises for specific diseases or pathology.

First, what isQiGong practice? Well, it is an accumulation of over 5,000 years of practiceand study that encompasses movement, deep breathing, visualization, andexercise of the large muscle groups of the body. Where it differs from otherexercise modlaities like weight training is its pace. QiGong is very slowmoving and controlled, with no jerking, bouncing or jarring of the joints ortissues. Moreover, because it uses large muscle groups of the body, it burnsmore calories and can stimulate (with correct breathing) metabolism.

One of the mostimportant byproducts of regular QiGong practice is that it reduces the stressresponse. remebmber that the stress response is the flight or fight responsethat we all go through when we perceive a danger, threat, or get angry;regardless if it is real or just in our mind (such as a chronic worrier).  In a report from the American Journalof Psychosomatic Research; it stated that not only does Tai Chi or QiGongreduce stress, but that is also lowers anxiety, depression, fatigue and generalmood disturbances! Who doesn't need that these days? Think of the implicationsof this study! How many people do you know that could use a little mood lift?

For people whoare otherwise exercise compromised, Tai Chi / QiGong can improve posturecontrol while stretching, toning and relaxing the body in a cumulative way thatno other form of exercise can achieve (American Journal of OccupationalTherapy).

Not only that,but  QiGong is the lowest weight bearing exercise that can beperformed with benefit, and modified forms can be suitable for even arthritissufferers with minimal discomfort (American Journal of Physical Medicine andRehabilitation).

Okay, now youare sold on the virtues of QiGong - So off to find an instructor!

Here are sometips from being in the sport medicine field for 25 years:

1.         Makesure that your  Taiji (Tai Chi)instructor has been doing one form of Taiji for at least 10 years (that is abeginner by the way) such as Yang style.   Ask!

2.         Makecertain that if you have any medical condition that the instructor is certifiedas a QiGong Exercise Specialist or has a sports medicine certification (notjust martial arts experience) so that they can understand your westerncondition and adapt to your needs - so you can enjoy the class without injury.

3.         Watcha class first and make sure that the instructor is mindful of knee and hipalignment for all participants. Most people I talk to at sports medicineconferences speak of this as being the number one reason why people quit or getinjured in Taiji or QiGong practice.

4.         Listento the explanation given in class for techniques and make sure that you canfollow along and understand the presentation style as well. Some people arejust born to teach, and you need to like the what you hear if you are going tostay and learn.

Enjoy yourtraining !

Dr.Ted J. Cibik, ND, DMQ, HFI is Executive Director of Inner Strength, Inc.

Aboard certified Naturopathic Doctor and one of only a few doctors of MedicalQiGong (DMQ) in the United States. He is also certified as a Health and fitnessInstructor with the American College of Sport Medicine and is an AdaptiveFitness Instructor. He has trained in martial arts and meditation for over 40years.

Visithim at www.inner-strength.org for instruction and courses.

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