Tai Chi, pronounced TIE-CHEE, is sometimes described as meditation in motion. This ancient Chinese martial art, originally developed as a system for self-defense, has evolved into a collection of graceful, flowing movements. The low-impact movements stretch large and small muscles and improve balance. Incorporate some of the movements into your daily stretching and exercise regimen or participate in a class to reap even more health benefits.

Tai Chi Health Benefits

The regular practice of Tai Chi is believed to reduce anxiety and depression, improve balance and flexibility, lower blood pressure, relieve chronic pain, increase energy and an overall sense of well-being. The gentle flowing movements -- joints are not fully extended, connective tissue is not stretched and the movements are never forced -- result in gradual results, usually without discomfort.

For the Neck

Stand with feet hip-width apart, back straight and eyes forward. Inhale as you lift both arms, wrists first, out in front of you. Turn your palms so your fingers are pointing upward and bend the elbows as you bring the inside of your forearms toward your chest. Push your chin back gently. Lower your hands and repeat three to five times.

For the Shoulders

To do the Gathering Chi exercise, stand with your feet hip-width apart, knees slightly bent. Inhale as you extend both arms to the side, palms up, elbows slightly bent and lower than your hands. Slowly move your arms into a curve above your head and as you exhale, gently press your hands down in front of your body to just below your navel, as if you're patting bread dough on the kitchen counter. Lower your arms back to starting position and repeat three to five times.

For the Spine

Stand with knees slightly bent, feet hip-width apart. Inhale as you bend both elbows and place them in front of you, one palm-down in front of your chest and the other palm-up in front of your navel. Curve your hands slightly as if you're holding a large beach ball. Exhale as you push the upper hand, palm up, toward the ceiling and the other hand, palm down, at your side. Do not force the movement. Switch hands and repeat three to five times.

For the Hips

Stand with knees slightly bent and feet hip-width apart. Place your left heel in front of you, ankle bent and toes pointed toward the ceiling. Place your arms straight down at your sides, palms down, fingertips facing forward as if you're leaning on a table. Exhale as you step backward with the left foot and rest the toes on the floor behind you and extend your arms out front of you slowly. Repeat with the other foot.

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