Have A Ball With TCC

I’d like to share my experience using a large exercise ball with T’ai Chi Chih. I was in a car accident January 2010, and since my back and knees were suffering, I decided to practice seated TCC. Using a chair was very uncomfortable for my back, and standing made it difficult on my knees to shift weight properly. I decided to try the exercise ball and immediately felt comfortable and was able to practice TCC.

I taught my senior class while sitting on the ball. I have been inviting students who have injuries or difficulty using a chair to try the ball. So far it has been a success for most students. In the senior class I had an 82 year-old woman who was having a lot of knee pain, and to compensate she was leaning and reaching with her arms too much. I invited her to try the ball but she feared falling. I asked her to trust me and try something new. She agreed to try it and looked up and said, “This is comfortable, and I can do this.” There was immediate success, and she felt safe.

I helped her by taking two chairs and putting them on each side of the ball; by standing behind her and guiding her to a seated position; by teaching her how to move slowly and gently while rocking forward and backward, focusing on feet and sitting tall on the sitz bone. When sitting on the ball we need a 90-degree angle from our hip – knees to ankles. Getting the right fit for each person is the key for successful use of the ball. Also, instead of the two chairs alongside the person, you could be a wall for support (if needed).

Since this is a senior class with many levels of ability, I used half sitting and half standing instruction. The students liked the variation/option to choose and honor those around them. The people who could stand embraced learning how to sit on the ball. The people sitting were open and humbled to receive the variation, especially when I invited them to allow our hands and feet to unite with theirs.