Tai Chi helps people with chronic knee pain

A team of scientists has developed an online program, My Joint Tai Chi, designed for people with chronic knee and hip pain. The program consists of 12 video tutorials of 40 minutes each, which can be watched at any convenient time. Each lesson includes a warm—up, main part and relaxation – all in a soft, adapted format for people without experience and with limited mobility.

Tai Chi is slow, smooth movements that strengthen the body, improve balance, and reduce stress. But classes are usually full-time and require travel, payment, and schedules, which becomes an obstacle for the elderly and those who live far from cities. The online format has solved all these problems.

The study involved 178 people, almost half of whom lived in rural areas. Some took an online tai chi course, while others simply watched educational videos about the benefits of exercise for arthritis.

The results were impressive: the pain in the tai chi group decreased significantly more than in the rest, and mobility improved. Twice as many people reported that their condition had improved significantly. In addition, participants noted improvements in sleep, mood, and confidence in movement.

Many described the classes as relaxing and inspiring. They liked that you could repeat the exercises at your own pace — pause the video, rewind, and re-watch the desired movement. Such factors have made learning calm and pressure-free.

The main goal of the project is to make effective, scientifically proven exercises accessible to everyone, regardless of their place of residence and schedule. Online tai chi not only helps to cope with pain, but also gives people a sense of control over their bodies.