Originally, there were no weapons in the Tai Chi Chuan system. Weapon forms and techniques were added over the years, so we now have swords, spears, knives, staff, sticks, fans, and even walking canes.

The walking cane is actually a very practical weapon, as canes are usually associated with being “elderly” and “frail.” However, canes have uses, and are certainly more than a crutch. Think of a cane as an adaptable, powerful, and portable tool for exercise, health, rehabilitation, and self defense.

Canes can be simple or ornate. Also called walking stick, they are often wooden, although plastic, steel, aluminum, and rattan are also options. They typically extend from the bottom of your feet to your hip socket, or perhaps your navel, usually 30-42 inches long.

Unfortunately, though there are many forms, not many schools teach them. Some cane forms include isometric, isotonic, stretching, and self-defense exercises. These are fairly easy to learn, and are efficient for muscle toning and flexibility, as well as to improve health. Powerful strikes, leaps, jumps, and low stances are seldom seem, which makes cane forms suitable for fit people over the age of 50.

When first learning a cane form, begin with a slower, deliberate, less vigorous form in order to help the body adapt. Keep in mind that some fast and vigorous forms can be performed in a slower, more deliberate fashion.

Here are a few general cane practice rules:

Perform warm up exercises before practicing with the cane
Practice using both the right and the left hand
Imagine you have a dangerous opponent and you are defending yourself
Keep your “free” hand in the middle of your chest
When performing defensive techniques, step backward
When performing offensive techniques, step forward
Keep the body erect with the head up
Use wide angle vision
Practice, practice, practice!

When holding the hook end, you can use the cane’s tip and body for blocking, striking, and poking. When holding the tip end, the cane hook is for pulling the opponent's neck, arms, and legs. The cane hook also can be used for striking the head or thrusting to the opponent's body.

Single hand holding is good for fast reflex defending and attacking. The free hand can then be used for grabbing the opponent's weapon, punching, or pushing.

A cane is not a bladed weapon, therefore, if you don’t use proper force during a strike, it won't hurt the opponent. Just like practicing Tai Chi, too much force misses the important Tai Chi principles. But done correctly, you can use the body and waist to deliver the strike with whip-like (yet relaxed) force.

With practice, Tai Chi cane exercises will improve your flexibility, balance, and health. Even better, they will instill self-confidence in your ability to defend yourself is you are ever attacked.

And here you thought canes were for the weak and fragile!