By now, we all know that as we age, we lose bone. According to Harvard’s October 2021 newsletter, after age 40, we lose approximately 1% per year! Unfortunately, that translates to fragile bones with an increasing risk of fracture. One answer that we keep hearing about is “strength training”, which is said to build bone density and may even help build bone.
Many people lift weights and/or participate in a variety of methods of weight training. Have you considered combining your weight training with your Tai Chi practice? Perhaps not but it could definitely help your Tai Chi practice and your body at the same time.
Tai Chi (weighted) Balls are often made of steel, although some are made of wood, rubber, stone, plastic, glass, leather and more. Their weight varies from as little as 1 lb, with most from 15 to 25 lbs, while several weigh as much as 40 lbs. Most Tai Chi Balls are about the size of a medicine ball but not as solid. Depending on the material and how unique the Tai Chi Ball is, the price can range from under $20 to hundreds of dollars.
Depending on your purpose, while the heavier balls are great for weight training, etc., a lighter ball is probably more appropriate for therapeutic purposes. We often bring large (light and inexpensive) balls to class to help students understand how to correctly position their hands and palms during form. It does seem to make a major difference for most. Students also find it a bit easier to coordinate their body and feet when using a ball rather than just their hands. Their body alignment usually improves, as well as their ability to transition to form (without the ball). I see how this would be true for those working with weapons as well.
The steel balls are harder to find than medicine balls, and may even have a screw to allow the practitioner to add sand for more weight. Most Tai Chi ball exercises use one large weighted ball, although there are exercises using two small wood balls. For the purposes of this blog, I am going to limit discussion to one larger, weighted ball.
As we have seen many times, there is no clear history and much debate regarding the origin of Tai Chi Ball. Some believe that “secret” Tai Chi and Qigong Societies have used Tai Chi Ball (aka QiGong Ball) for centuries. Again, some authorities say they have been around for “hundreds of years”, while others disagree and feel that it is a fairly recent addition to Tai Chi and/or Qigong practices.
According to Kung Fu Magazine Forum, Chen Qingzhou, who uses a 22-35 lb steel ball, increased the popularity of Tai Chi Ball. Chen recalls that his family found a 70 lb stone ball (which is on display in Chen Village) in one of his ancestral gravesites. Chen states that he remembers his grandfather practicing as if he was holding and rotating a large heavy ball and this gave him the idea for his Tai Chi Ball exercises.
It is believed that others then incorporated the Tai Chi Ball into their own style. Chen believes that if you practice for many years, you will be able to teach your body “effective structure” by visualizing the ball as your Dantian. Obviously, coordinating the Dantian’s movements with the movements of the ball is very important.
The shape of the ball can be used to model the Tai Chi circular movements which are round and spiraling. In this way, you develop a better understanding of what I will refer to as “spiraling power”. Think of the cone-shaped form that you sometimes find in children’s and science museums, and even some amusement parks and arcades. You throw your penny into the top of the spiral and it goes ever so much faster as the spiral (bottom) narrows.
Tai Chi ball exercises warm up your joints, massage your body and organs, and will teach you how to move with good posture and balance. It has also been said that they were designed to “develop ground path”, and to train for the power and movements needed “for push hands”. Ball exercises also “lengthen and strengthen the tendon/ligament/muscle”, according to TaiChiBob.
According to Yang Jwing-Ming, author of Reviving the Last Art of Taiji Ball Qigong within Chinese Martial Arts, the health benefits of Tai Chi Ball (taiji ball) are both internal and external.
Internal Benefits: improves concentration, vitality, metabolism, sensitivity, and focus. It also builds up Qi and improves Qi circulation.
External Benefits: Joints are loosened and exercised; mind and body coordination is improved; physical body and major leg joints are strengthened; improved internal organ Qi circulation and improved balance and centering; helps establish a firm root.
With weighted Tai Chi balls, your bones become stronger and more dense. According to Master Jesse Tsao, author of 108 Answers to Tai Chi Practice, using a weighted ball will “challenge your muscles”, and improve your bone strength, balance, core strength, internal strength, and stability.
Big muscle groups are strengthened by the movements close/near to the body. Your shoulder and arm strength will also improve. When you push the ball away from your body, you improve your balance, arm strength, low back strength, and posture. Because the exercises are usually performed standing in a deep posture or squat, practitioners gets a great leg workout as well.
With Tai Chi ball strength training, you will not lose flexibility or speed, if you power the ball movements from the legs. This is important because your arms and upper body can tire quickly. Of particular benefit to those practicing martial “side” of Tai Chi, you develop “ground strength, grounding and connected movement”!
Sound interesting? There are probably hundreds of DVDs, and videos on YouTube to review should you be interested.
Because there are so many different names, types, and sizes of balls used in Tai Chi, it can get very confusing. Last week we talked about Baoding Balls, which are certainly smaller than Tai Chi Weighted Balls, which are around the size of a basketball.
Below is a picture of one that I purchased and use, although I also have a heavier one. In class, we use the lighter ones for our students because, as I mentioned earlier, our purpose is not weight training!
As purchased by author!
You can always start with an inexpensive, lighter ball just to give it a try. You may be surprised at the difference it can make in your form!
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