Bibliography Links Quotations Tips
T'ai Chi (Taijiquan) Chi Kung (Qigong) Sun Style Tai Chi Walking Yoga
Cloud Hands Blog
Bibliography and Links
Help with Arthritis: Tai Chi, Yoga, Chi Kung, Walking, Diet
Note: This webpage focuses on helping persons with osteoarthritis. Some of the information on this webpage might also be useful in helping persons with rheumatoid arthritis, fibromyalgia, gout, auto-immune diseases, and related medical conditions. However, you would be wise to discuss in detail the treatment options for your specific health problems with your physician, trusted and qualified health advisor, nutritionist, or physical therapist.
Aging Well. By Michael P. Garofalo.
Aligned, Relaxed, Resilient: The Physical Foundations of Mindfulness. By Will Johnson. Boston, Shambhala, 2000. 137 pages. ISBN: 1570625182. VSCL.
The Alternative Medicine Foundation
American College of Rheumatology
American Occupational Therapy Association
Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners. By H. David Coulter. Foreword by Timothy McCall. Honesdale, Pennsylvania, Body and Breath, 2001. Index, bibliography, appendices, 623 pages. ISBN: 0970700601. MGC. 2002 winner of the Benjamin Franklin Award for Health, Wellness and Nutrition. VSCL.
The Anti-Inflammation Diet and Recipe Book: Protect Yourself and Your Family from Heart Disease, Arthritis, Diabetes, Allergies and More. By Jessica K. Black, Dr. of Naturopathic Medicine. Hunter Hourse, 2006. 240 pages. ISBN: 978-0897934855. VSCL.
Arthritis: An American Yoga Association Guide: The Powerful Program for Greater Strength, Flexibility, and Freedom. American Yoga Association, KIensington, 2001. 228 pages. ISBN: 978-1575666488. VSCL.
Arthritis and Chinese Herbal Medicine. By Pi-Kwang Tsung and Hone-Ven Hsu. Oriental Healing Arts Institute, 1993. 32 pages. ISBN: 0941942252.
Arthritis and Exercise Google Search
Arthritis and Qigong Google Search
Arthritis Exercise. By John H. Bland, M.D. 12Kb.
Arthritis Exercise Book. By Gwen Ellert.
Arthritis, Exercise: What You Should Know. By Maria Rippe, RNC.
The Arthritis Foundation of America Informative and authoritative website.
The Arthritis Foundation's Guide to Alternative Therapies. By Judith Horstman. Editors: William J. Arnold, Brian Berman, J. Roger Hollister, and Matthew H. Liang from the Arthritis Foundation. Longstreet Press, 1999. 1st Edition. 285 pages. ISBN: 0912423234.
The Arthritis Foundation's Guide to Good Living with Osteoarthritis. By the Arthritis Foundation. Longstreet press, 2000. 300 pages. ISBN: 0912423250.
Arthritis Insight - Exercise - Tai Chi Chuan
Arthritis Relief: Chinese Qigong for Healing and Prevention By Grandmaster Yang Jwing Ming. YMAA Publications Center, 3rd Edition, 2005. Index, 2014 pages. ISBN: 978-1594390333. VSCL.
Arthritis Rx: A Cutting-Edge Program for a Pain-Free Life. By Vijay Vad, M.D.. Gotham, 2007. 240 pages. ISBN: 978-1592402748.
The Arthritis Society of Canada
Arthritis: The Chinese Way of Healing and Prevention. By Dr. Yang, Jwing-Ming. Edited by Alan Dougall. YMAA Publications, 2nd Revised Edition, 1996. 145 pages, 110 illustrations.
ISBN:1886969426. Review Audiotape version read by Richard Crittenden. Videotape version, VHS 80 minutes.
Arthritis Therapy - Exercise: Tai Chi and Qigong By Michael P. Garofalo. Links, bibliography, quotes and notes.
Arthritis: What Exercises Work: Breakthrough Relief for the Rest of Your Life, Even After Drugs & Surgery Have Failed. By Dava Sobel and Arthur C. Klein. St. Martins Press, 2nd Edition, 2015. 224 pages. ISBN: 978-1250068682.
Better Health Through Walking
The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity. By Norman Doidge, M.D.. Viking, 2015. 409 pages. ISBN: 978-0670025503.
Causes of Arthritis from a Chinese Medical Perspective. By Yang, Jwing-Ming.
Chair Yoga: Seated Exercises for Health and Wellbeing By Edeltraud Rohnfeld. Singing Dragon, 2011. 192 pages. ISBN: 978-1848190788.
Characteristics of PACE (People With Arthritis Can Exercise)
Chi Kung (Qigong), Chinese Health Practices. Guides, bibliographies, links, quotations, notes, lessons. By Michael P. Garofalo.
Clinical Trails Show How Tai Chi Chuan Helps Heart, Arthritis, and Motor Function. By Bill Gallagher, PT, MS
Cloud Hands Blog. By Michael P. Garofalo.
Cloud Hands Website (Taijiquan and Qigong) - Subject Index By Michael P. Garofalo.
Cloud Hands Blog Posts about Osteoarthritis. By Michael P. Garofalo.
The Complete Book of Chinese Health and Healing. By Daniel Reid. Random House, 1994. 484 pages. ISBN: 0877739293. VSCL.
Crystal T'ai Chi
Curing Arthritis Exercise Book. By Margaret Hills, SRN and Janet Horwood. Sheldon Press Book.
Diabetes Therapy - Exercise: Tai Chi and Qigong. Links, bibliography, quotes, notes. By Michael P. Garofalo.
Effects of a Sun-style Tai Chi exercise on arthritic symptoms, motivation and the performance of health behaviors in women with osteoarthritis. Bu R. Song, E. Lee, P. Lam. 2015
The Efficacy of the ROM Dance Program for Adults with Rheumatoid Arthritis. Deusen, J., . (1987). American Journal of Occupational Therapy, 41(2), 90-95.
"Effect of Sun-style Tai Chi on physical fitness and fall prevention in fall-prone older adults." By Jung Hyun Choi, Jung-Soon Moon and Rhayun Song, South Korea. Journal of Advanced
Nursing: Volume 51.2, pages 150-157, 2005.
Effects of Tai Chi Sun Style. "Journal of Rheumatology: 2003;30:2039-44."
Eight Section Brocade Qigong Eight Treasures Chi Kung. By Michael P. Garofalo. Instructions, notes, links, bibliography, quotations, and charts. A qigong training method that will help people overcome stiffness. By Michael P. Garofalo.
The Essential Book of Traditional Chinese Medicine. By Liu Yanchi, Fang Tingyu, Kathleen Vian, Peter Eckman, and Chen Laidi. Columbia University Press, 1988. 305 pages. ISBN: 0231103573.
Evaluating the safety and potential use of a weight-bearing exercise Tai Chi Chuan for rheumatoid arthritis patients. Kirsteins, A., Dietz, F., & Hwang, S. (1991). American Journal of Physical and Medical Rehabilitation, 70(3), 136-141.
Exercise and Arthritis. American Council on Exercise.
Exercise and Arthritis. American College of Rheumatology,
Exercise and Arthritis - An Introduction. Arthritis Foundation.
Exercise Beats Arthritis: An Easy to Follow Program of Exercises. By Valeria Sayce and Ian Fraser. Bull Publishing, 1998. 1st Edition. 133 pages. ISBN: 0923521453.
Exercise Can Beat Arthritis. VHS Videotape. New Video, 1990. ISBN: 6301858751.
Exercise Danger: 30 Exercises to Avoid plus 100 Safer and More Effective Alternatives. By Grant Donovan, Jane McNamara, and Peter Gianoli. Wellness Australia PTY LTD, 1989,
1997. ISBN: 1875139036. 29 pages.
Exercise: Essential Treatment for Arthritis
Exercise for Arthritis. Arthritis Foundation of America.
Exercises for Arthritis
Fact sheet on Tai Chi Chuan for Persons with Disabilities. NCPAD is part of the Department of Disability and Human Development in the College of Applied Health Sciences
at the University of Illinois at Chicago.
Fibromyalgia - Amazon Book Search
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Fibromyalgia and Chronic Myofascial Pain: A Survival Manual. By Devin J. Starlanyl and Mary Ellen Copeland. New Harbinger Pub., 2nd Edition, 2001. 432 pages. ISBN: 978-1572242388.
Fitness and Well Being: Guides, Links, Bibliographies, Quotations, Notes By Michael P. Garofalo.
Flexibility, Stretching, and Range of Motion Exercises: Links, Bibliography, Quotes, Notes. By Michael P. Garofalo.
Free Your Breath, Free Your Life. How Conscious Breathing Can Relieve Stress, Increase Vitality, and Help You Live More Fully. By Dennis Lewis. Boston, Shambhala Press, 2004. Index, recommended reading, 193 pages. ISBN: 1590301331. VSCL.
The Healer Within. Using Traditional Chinese Techniques to Release Your Body's Own Medicine - Movement, Massage, Meditation and Breathing. By Roger Jahnke, O.M.D. Harper San Francisco, 1999. 288 pages. ISBN: 0062514776. VSCL.
The Healing Power of Exercise: Your Guide to Preventing and Treating Diabetes, Depression, Heart Disease, High Blood Pressure, Arthritis and More. By Linn Goldberg and Diane L. Elliot.
John Wiley & Sons, 2000. 1st Edition. 304 pages. ISBN: 0471348007. VSCL.
The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi. By Roger Jahnke, O.M.D.. Chicago, Contemporary Books, 2002. Index, notes, extensive
recommended reading list, 316 pages. ISBN: 0809295288. VSCL.
Healing Moves: How to Cure, Relieve, and Prevent Common Ailments with Exercise. By Carol Krucoff and Mitchell Krucoff. Illustrated by Adam Brill. Three Rivers Press, 2001. 320 pages. ISBN: 0609807951.
Health Benefits of Taiji
Help with Arthritis: Tai Chi, Qigong, Yoga, Walking, Diet By Michael P. Garofalo. Links, bibliography, quotes and notes.
How to Live a Good Life: Advice from Wise Persons. By Michael P. Garofalo.
The Immune System Recovery Plan: A Doctor's 4-Step Program to Treat Autoimmune Disease. By Susan Blum, MD and MPH; and Michele Bender. Foreword by Mark Hyman, M.D.. Scribner, 2013. 384 pages. ISBN: 978-1451694970. VSCL.
International Institute of Medical Qigong Johnson, Jerry Alan Ph.D., D.T.C.M., D.M.Q. Pacific Grove, California.
International League of Associations for Rheumatology
Jobs' Body: A Handbook for Bodywork. By Deane Juhan. Foreword by Ken Dychtwald. Barrytown, New York, Station Hill Press, 1987. Index, bibliography, 365 pages. ISBN: 0882681346.
"Joint Benefits: Yoga and Arthritis." By Shelly Morrow. Yoga Journal, February, 2002, pp. 84-91, 156-159.
Knocking at the Gate of Life and Other Healing Exercises from China. Official Manual of the People's Republic of China. Translated by Edward C. Chang. Pennsylvania, Rodale Press, 1985. Index, 202 pages. ISBN: 0878575820. VSCL.
Korean National University. In 2000, medical staff at the Korean National University studied the effects of Sun-style Tai Chi Chuan exercise on pain, balance, muscle strength,
and physical functioning in older women with osteoarthritis. They found the exercise both safe and effective. Article
Dr. Paul Lam's Website
Lifestyle physical activity interventions. History, short-term and long-term effects, and recommendations. By A. L. Dunn, R. E. Andersen, and J. M. Jakicic. American Journal
of Preventive Medicine, 15(4):398-412, 1998.
Living with Rheumatoid Arthritis. By Tammi L. Shlotzhauer, M.D.. A John Hopkins University Press Health Book, 3rd Edition, 2014. 424 pages. ISBN: 978-1421414270.
Magic Pearl Tai Chi Medicine Ball Exercise Routine By Michael P. Garofalo.
Massage, Self-Massage Techniques. By Michael P. Garofalo.
Maximizing the Arthritis Cure: A Step by Step Program to Faster, Stronger Healing During and Stage of the Cure. By Jason Theodosakis, M.D., Brenda Adderly, M.H.A., and Barry
Fox, Ph.D. St. Martin's Press, 1999. 302 pages. ISBN: 0312969163. Audio Cassette Version ISBN: 0694519545.
Meditation: Guides, Links, Bibliography, Quotations, Notes, Lessons. By Michael P. Garofalo.
Move Those Joints: Therapeutic Exercise for Arthritis. VHS videotape. Directed by Jim Burnworth. 1995. ISBN: B0000515ZR.
National Institute of Arthritis and Musculoskeletal and Skin Diseases, National Institutes of Health
The New Yoga for People Over 50: A Comprehensive Guide for Midlife and Older Beginners. By Suza Francina. Deerfield Beach, FL, Health Communications, Inc., 1997. Bibliography, index, 283 pages. ISBN: 1558744533. An inspiring, highly informative, and excellent guide for new yoga students. Chapter 8, pp. 163- 184 is titled: Yoga Techniques to Prevent or Overcome Arthritis. VSCL.
Osteoarthritis - Amazon Book Search
Osteoarthritis - Bing Search
Osteoarthritis - Google Search
Osteoarthritis: Preventing and Healing Without Drugs By Peter Bales, M.D.. Prometheus Books, 2008. 284 pages. ISBN: 978-1591026150.
Overcoming Arthritis: How to Relieve Pain and Restore Mobility Through a Unique Tai Chi Program. By Paul Lam and Judith Horstman. New York DK (Dorling Kindersley) Publishing,
2002. Index, reading list, resource lists, 144 pages, 165 color photographs. ISBN: 0789484315. Reviews MGC. This Tai Chi for Arthritis program is supported by the Arthritis Foundation of Australia and Arthritis Care of the UK, and adopted by the Arthritis Foundation of the USA. Designed by Dr. Paul Lam in conjunction with a team of Tai Chi and medical experts, it is proven by scientific study to relieve pain and improve quality of life, and supported by many arthritis foundations. VSCL.
PACE. People With Arthritis Can Exercise. Arthritis Foundation.
The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body By Sarah Ballantine, Ph.D.. Victory Belt Publishing, 2014. 432 pages. ISBN: 978-1936608393.
Patients Rate Tai Chi Chuan as a Remedy for Osteoarthritis Remedy Find
People With Arthritis Can Exercise (PACE) Arthritis Foundation. PACE courses were designed by physicians and other arthritis health professionals specifically for individuals with arthritis. PACE is an eight (8) week exercise course, which meets once a week for one hour.
Peking Taijiquan 24 Movement Simplified Form, Yang Style List of movements. By Michael P. Garofalo.
Qigong (Chi Kung), Chinese Health Practices. Guides, bibliographies, links, quotations, notes, lessons. By Michael P. Garofalo.
Qigong Empowerment: A Guide to Medical, Taoist, Buddhist, and Wushu Energy Cultivation. By Liang, Shou-Yu and Wu, Wen-Ching. Edited by Denise Breiter-Wu. Rhode Island, Way of the Dragon Publishing, 1997. Index, glossary, 348 pages. ISBN: 1889659029. VSCL.
Qigong for Arthritis. Instructional DVD by Sifu Jiang Jian-ye.
Qigong Yang Jwing Ming
Questions and Answers about Arthritis National Institute of Arthritis
Range of Motion, Stretching, and Flexibility Exercises: Links, Bibliography, Quotes, Notes. By Michael P. Garofalo.
Reiki Healing Practices. By Karen Garofalo.
Relaxation (Sung) in Tai Chi: Links, Bibliography, Quotes, Notes By Michael P. Garofalo.
Rheumatoid Arthritis - Amazon Book Search
Rheumatoid Arthritis - Bing Search
Rheumatoid Arthritis - Google Search
Role of Exercise in Arthritis. By Susan Bartlett. John Hopkins Arthritis. References
The Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang Jwing-Ming. YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts, Yang's Martial Arts Association, 1989. Glossary, 272 pages. ISBN: 0940871076. VSCL.
Seated Tai Chi for Arthritis DVD By Paul Lam, M.D.. 2009
Self-Massage Techniques. By Michael P. Garofalo.
Silk Reeling, Chan Ssu Gong: Links, bibliography, quotes, notes. By Michael P. Garofalo.
Standing Meditation. Information, bibliography, resources, styles. By Michael P. Garofalo.
Strength Training Anatomy. By Frederic Delavier. Champaign, Illinois, Human Kinetics, 2001. 124 pages. ISBN: 0736041850. Revised edition of "Guide des mouvements de
musculation" Paris, Ditions Bigot, 1998. An outstanding illustrated guide to muscles at work. Both male and female models are used. VSCL.
Stretching, Flexibility, and Range of Motion Exercises: Links, Bibliography, Quotes, Notes. By Michael P. Garofalo.
Strong Women and Men Beat Arthritis: The Scientifically Proven Program That Allows People with Arthritis to Take Charge of Their Disease. By Miriam E. Nelson, Kristin
Baker, and Lawrence Linder. Putnam Publishing Co., 2002. 288 pages. ISBN: 0399148523.
"Studies on the Health Benefits of Tai Chi." By Charlotte Jones. T'ai Chi: The International Magazine of Tai Chi Chuan: Vol. 30, No. 4, August, 2006, pp. 14-20. Bibliography.
"Study Shows T'ai Chi Aids Arthritis Conditions," T'ai Chi: The International Magazine of T'ai Chi Ch'uan, Vol. 26, No. 1, February 2002, p. 5.
Subject Index to the Cloud Hands Website By Michael P. Garofalo.
Sung (Relaxation) in Tai Chi: Links, Bibliography, Quotes, Notes By Michael P. Garofalo.
Sun Style Tai Chi Chuan Links, bibliography, videos, quotes, notes. By Michael P. Garofalo.
Sun Style Tai Chi Chua, Standard 73 Movement Competition Form. Bibliography, Resources, Instructions, Movements, Notes. By Michael P. Garofalo.
Sun Style Tai Chi - 73 Forms. The Competition Forms. An instructional videotape by Dr. Paul Lam. A competition form created by Professor Men Hui Feng of Beijing University based on the Sun style. "This detailed instructional video includes a demonstration of the set by its creator, Professor Men Hui Feng. Sun style is characterized by its powerful Qigong elements, agile steps and flowing movements." VHS, 103 minutes. Contents: Introduction to Tai Chi and the Sun style. Comprehensive instructions. Demonstrations of the complete set by Dr. Paul Lam from front and back views. A demonstration by the creator of the set, Professor Men.
"Tai Chi - An Exercise For All Ages." By Paul Lam, M.D.. Arthritis Self-Management, November/December 2003.
Tai Chi Chuan and Health Articles An excellent selection of articles presented by the Northwest Tai Chi Chuan Association.
T'ai Chi Ch'uan and Qigong. Guides, bibliographies, links, quotations, notes, lessons.
Tai Chi Chuan: A Slow Dance for Health. By John Cheng, MD. "The Physician and Sports Medicine", Volume 27, No. 6, June, 1999. Excellent advice for older persons.
Tai Chi for Arthritis. Instructional DVD by Sifu Jiang Jian-ye.
Tai Chi for Arthritis. This website is dedicated to inform and promote the program "Tai Chi for Arthritis" developed by Paul Lam, M.D..
Tai Chi for Arthritis - 12 Lessons with Dr. Paul Lam, M.D.. Instructional DVD, 2009. 2 Discs, 300 Minutes. VSCL.
Tai Chi for Arthritis Part 2 - 6 Lessons Featuring Dr. Paul Lam, M.D.. Instructional DVD, 2009. 120 minutes.
Tai Chi for Arthritis. Instructional DVD, 80 minutes. Narwee, Australia, East Action Video, 1997. The DVD is in four languages: English, Spanish, French, and Chinese (Mandarin). ISBN: B000066G1X. There is also an instructional videotape version. Wellspring Media, 1998. ISBN: 1885538847. Also available in Spanish and Chinese (Mandarin). Created by Paul Lam, M.D.. Created by Paul Lam, M.D., a family physician in Sydney, Australia and internationally acclaimed Tai Chi Chuan teacher. This work is supported by the Arthritis Foundation of Australia. A short 12 movement Sun style taijiquan form is used. Reviews VSCL.
Tai Chi for Arthritis, Part 2. Videotape, 2001. ISBN: B00005U59X. Created by Paul Lam, M.D., a family physician in Sydney, Australia and internationally acclaimed Tai Chi Chuan teacher. This work is supported by the Arthritis Foundation of Australia. VSCL.
Tai Chi for Arthritis Association of America
Tai Chi for Arthritis Association of America Newsletters
Tai Chi for Arthritis Handbook. Created by Paul Lam, M.D., a family physician in Sydney, Australia and internationally acclaimed Tai Chi Chuan teacher. This work is supported by the Arthritis Foundation of Australia. 60 pages. Intended to accompany the use of DVD or videotape Tai Chi for Arthritis. Reviews Narwee, Australia, East Action Publishing Ty Ltd., 2000. ISBN: 0957860501.
Tai Chi for Arthritis Newsletter
Tai Chi for Health Troyce Thome, San Diego. Master Teacher of Tai Chi for Arthritis.
T'ai Chi for Older Adults. VHS videotape. Instructional videotape by Paul Lam, M.D. Wellspring Media, 1999. ASIN: 188553891X.
T'ai Chi for Seniors: How to Gain Flexibility, Strength, and Inner Peace. By Philip Bonifonte. New Age Books, 2004. 216 pages. ISBN: 1564146979.
Tai Chi for Health. Troyce Thome, Tai Chi for Arthritis Master Trainer. San Diego, California.
Tai Chi - Fountain of Youth. By Frank Petrillo, Jr. 15Kb.
Tai Chi: Health for Life. How and Why It Works for Health, Stress Relief, and Longevity. By Bruce Frantzis. Berkeley, California, Blue Snake Books, Energy Arts Inc., c 2006. Index, 320 pages. ISBN: 1583941444.
Tai Chi Improves Balance in Strength in Older Persons Science Daily report on 2005 article in the Journal of Advanced Nursing.
Tai Chi Productions. Dr. Paul Lam provides Tai Chi information and instructional videos, articles, DVDs and books.
Tai Chi for Arthritis - 12 Lessons with Dr. Paul Lam /newsletter/indexlist.php">Tai Chi Productions Newsletters
Tai Chi Reduces Falls in Older People, Senior Journal, 6/27/05
Taijiquan for Good Health, Fitness and VitalityThe Paleo Approach: Reverse Autoimmune Disease and Heal Your Body n.com/gp/product/1936608391/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1936608391&linkCode=as2&tag=grewayres-20&linkId=3S2CX2BX2W7MODYS">The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body > By Michael P. Garofalo.
Taoist Qigong for Health and Vitality: A Complete Program of Movement, Meditation and Healing Sounds. By Hon, Sat Chuen. Boston, Shambhala, 2003. 208 pages. ISBN: 1590300688. For an audio recording of the Healing Sounds is online. VSCL.
The Tao of Health, Sex and Longevity: A Modern Practical Guide to the Ancient Way. By Daniel P. Reid. New York, a Fireside Book, Simon and Schuster, 1989. Index, 405 pages. ISBN: 067164811X. VSCL.
The Tao of Tai-Chi Chuan: Way to Rejuvenation. By Jou, Tsung, Hwa. Edited by Shoshana Shapiro. Warwick, New York, Tai Chi Foundation, 1980. 263 pages. First Edition.
ISBN: 0804813574. Excellent textbook. VSCL.
Temple Qigong Stretching Routine By Michael P. Garofalo.
Dr. Jason Theodosakis Online
Thome, Troyce. Tai Chi for Arthritis Master Trainer. San Diego, California.
Top Ten Reasons to Exercise When You Have Arthritis
Treating Arthritis With Exercise
The United States National Medical Library/MEDLINE
Valley Spirit Center, Red Bluff, California Mike and Karen Garofalo.
VSCL Valley Spirit Center Library, Red Bluff, California
Walking Quotations, Poems, Sayings, Lore, Information, Bibliography. By Michael P. Garofalo.
Walking Meditation. Information, bibliography, resources, styles. By Michael P. Garofalo.
Water Exercises for Osteoarthritis: The Effective Way to Reduce Pain and Stiffness, While Increasing Endurance and Strength. By Ann A. Rosenstein. Idyll Arbor, 2007. 292 pages. ISBN: 978-1882883622.
Water Wonder Works: A Guide to Therapeutic Water Exercises to Manage Arthritis Pain, Strengthen Muscles and Improve Mobility By Marti C. Sprinkle. CCB Publishing, 2013. 84 pages. ISBN: 978-1771430746.
The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise. By Master Lam Kam Chen. New York, Fireside, Simon and Schuster, 1991. A Gaia Original.
Index, 191 pages. ISBN: 0671736450. VSCL.
The Way of Qigong: The Art and Science of Chinese Energy Healing. By Kenneth S. Cohen. Foreword by Larry Dossey. New York Ballantine Books, 1997. Index, notes, appendices,
427 pages. ISBN: 0345421094. One of my favorite books: comprehensive, informative, practical, and scientific. DVD and audiotape set from Sounds True.
Why Should People With Arthritis Exercise Virtual Health - Men's Health. VSCL.
Yang Family Traditional Taijiquan Long Form By Michael P. Garofalo.
Yang Style Tai Chi Chuan, Short 24 Movement Form By Michael P. Garofalo.
Yoga Guides, bibliographies, links, quotations, notes, lessons. By Michael P. Garofalo.
Yoga as Medicine: The Yogic Prescription for Health and Healing By Timothy McCall, M.D. and Yoga Journal. Bantam, 2007. 592 pages. ISBN: 0553384066. VSCL. Chapter 9, pp. 151-168 is on arthritis treatment and exercise recommendations by Dr. McCall.
Yoga for Arthritis. John Hopkins Medical, Arthritis Center.
Yoga for Arthritis: The Complete Guide By Loren Fishman, M.D., and Ellen Saltonstall. W. W. Norton and Company, 2008. Index, 336 pages. ISBN: 978-0393330588. VSCL.
Yoga for Fibromyalgia: Move, Breathe, and Relax to Improve Your Quality of Life. By Shoosh Lettick Crotzer. Rodmell Press, 2008. 128 pages. ISBN: 978-1930485167.
Yoga: The Path to Holistic Health By B.K.S. Iyengar. London, Dorling Kindersley, 2001. Index, glossary, appendices, 415 pages. ISBN: 0789471655. Lavishly illustrated compendium of essential poses, routines, prop use, and yoga routines to help specific health problems. VSCL. In this book are numerous yoga exercise routines (25-30 movements in each routine) proposed by Grand Master Iyengar (1918-2014) for persons suffering from osteoarthritis: Shoulder routine (pp. 306-307), Elbow routine (pp. 308-309), Wrists and Fingers (pp. 310-311), Hips (pp. 312-314), Knees (p. 315), and Ankles (pp. 316-317). There is one yoga routine for Rheumatoid arthritis (pp. 318-321).
Return to Top Index of this Webpage
Help with Arthritis: Tai Chi, Yoga, Chi Kung, Walking, Diet
Information, Facts, Research,
Ideas, Suggestions, Recommendations
- By Judith Horstman, Arthritis Foundation Recommends Tai Chi
"Tai Chi exercise, an ancient Chinese martial art, has drawn more and
more attention for its health benefits. The purpose of the study was to
identify the effects of a Sun-style Tai Chi exercise on arthritic
symptoms (joint pain and stiffness), motivation for performing health
behaviors, and the performance of health behaviors among older women
Total of 72 women with the mean age of 63 years old were recruited from
outpatients clinic or public health centers according to the inclusion
criteria and assigned randomly to either the Tai Chi exercise group or
the control. A Sun-style Tai Chi exercise has been provided three times
a week for the first two weeks, and then once a week for another 10
weeks. In 12 weeks of study period, 22 subjects in the Tai Chi exercise
group and 21 subjects in the control group completed the posttest
measure with the dropout rate of 41%. Outcome variables included
arthritic symptoms measured by K-WOMAC, motivation for health behavior,
and health behaviors.
At the completion of
the 12 week Tai Chi exercise, the Tai Chi group perceived significantly
less joint pain (t=-2.19, p=0.03) and stiffness (t=-2.24, p=0.03),
perceived more health benefits (t=2.67, p=0.01), and performed better
health behaviors (t=2.35, p=0.02), specifically for diet behavior
(t=2.06, p=0.04) and stress management (t=2.97, p=0.005). A Sun-style
Tai Chi exercise was found as beneficial for women with osteoarthritis
to reduce their perceived arthritic symptoms, improve their perception
of health benefits to perform better health behaviors."
- Effects on a Sun-style Tai Chi Exercise on Arthritic Symptons, 2015
"Each of the following types of exercises plays a role in maintaining
and improving the ability to move and function:
Range of motion or flexibility
exercises. Range of motion refers to the ability to move your
joints through the full motion they were designed to achieve. These
exercises include gentle stretching and movements that take joints
through their full span. Doing these exercises regularly can help
maintain and improve the flexibility in the joints.
These exercises strengthen the heart and make the lungs more efficient.
This conditioning also reduces fatigue and builds stamina. Aerobic
exercise also helps control weight by increasing the amount of calories
the body uses. Aerobic exercises include walking, jogging, bicycling,
swimming or using the elliptical machine.
exercises. These exercises
help maintain and improve muscle strength. Strong muscles can support
and protect joints that are affected by arthritis. Two types of exercise
are particularly good for most people with osteoarthritis.
Walking. It is (usually) free,
it is easy on the joints and it comes with a host of benefits. One major
plus is that it improves circulation – and wards off heart disease,
lowers blood pressure and, as an aerobic exercise, strengthens the
heart. It also lowers the risk of fractures (by stopping or slowing
down the loss of bone mass) and tones muscles that support joints.
Aquatic (water) exercises.
These are particularly helpful for people just beginning to exercise as
well as those who are overweight. Aquatic exercises do not involve
swimming, rather they are performed while s
tanding in about
shoulder-height water. The water helps relieve the pressure of your
body’s weight on the affected joints (hips and knees in particular),
while providing resistance for your muscles to get stronger. Regular
aquatic exercise can help relieve pain and improve daily function in
people with hip and knee OA."
- What Exercises Are Best for Osteoarthritis, Arthritis Foundation of America
"Tai Chi Chuan's many health benefits
include increased strength, energy (Chi or Ki), balance, mobility, flexibility and coordination, along with an improved ability to handle
mental and emotional stress, better concentration and improved posture. Today many doctors recommend
Tai Chi to their patients to help rehabilitate themselves with both physical and mental
problems. Many of the ailments include but are not limited to arthritis, rheumatism, heart
disease, cerebral palsy, fibromyalgia, M.S., A.D.D., ostyroparlysis, anxiety and panic attacks, back and
knee injuries, and cancer too name just a few. In fact many major foundations
and organizations like The Arthritis Foundation recommend Tai Chi as a beneficial aid to help keep
patients in remission."
- Master Dodaro, Chicago Tai Chi Chuan and Shaolin Kenpo
"T'ai Chi is proven quite safe for the symptoms of most arthritis
sufferers, and what is best
about this exercise is that they don't need any equipment or special
clothes. They can
do T'ai Chi ... any time during their daily life."
- Rhayun Song, 2002, From a presentation at the annual meeting of the American College of Rheumatology in San Francisco.
"In the largest study to date of the
Arthritis Foundation’s Tai Chi program, participants showed
improvement in pain, fatigue, stiffness and sense of well-being.
Their ability to reach while maintaining balance also improved, said
Leigh Callahan, PhD, the study’s lead author, associate professor in
the University of North Carolina at Chapel Hill
Medicine and a member of UNC’s Thurston
Arthritis Research Center. “Our study shows that there are
significant benefits of the Tai Chi course for individuals with all
types of arthritis, including fibromyalgia, rheumatoid arthritis and
osteoarthritis,” Callahan said. “We found this in both rural and urban
settings across a southeastern state and a northeastern state.” In
the study, 354 participants were recruited from 20 sites in North
Carolina and New Jersey. They were randomly assigned to two groups. The
intervention group received the 8-week, twice-weekly Tai Chi course
immediately while the other group was a delayed control group. All
participants received baseline and 8-week follow-up evaluations, after
which the control group also received the Tai Chi course.Self-reports of
pain, fatigue and stiffness and physical function performance measures
were collected at baseline and at the eight-week evaluation.
Participants were asked questions about their ability to perform
activities of daily living, their overall general health and
psychosocial measures such as their perceived helplessness and
self-efficacy. The physical performance measures recorded were timed
chair stands (which are a measure of lower extremity strength), gait
speed (both normal and fast) and two measures of balance: a single leg
stance and a reach test. At the end of eight weeks the individuals
who had received the intervention showed moderate improvements in pain,
fatigue and stiffness. They also had an increased sense of well being,
as measured by the psychosocial variables, and they had improved reach
or balance, Callahan said."
- Tai Chi Relieves Arthritis Pain, Improves Reach, Balance, and Well-Being, University of North Carolina, 2010
"Two papers have demonstrated that people with rheumatoid arthritis can
safely practice Tai Chi Chuan without exacerbating symptoms. Kirsteins divided 40 patients in two
groups: 20 controls and 20 who participated in Tai Chi Chuan. He found that Tai Chi caused no significant
exacerbation of joint symptoms.
He concluded that Tai Chi Chuan could serve as an integral part of their
rehabilitation program. In a second randomized prospective study by Deusen, 16 patients who participated in a
Tai Chi Chuan program were found to have greater upper extremity range of motion than the control
group who did not participate in any exercise program."
- Bill Gallagher, Clinical Trails Show How Tai Chi Chuan Helps Heart, Arthritis, and Motor Function.
"Of the approximately 50 million Americans
diagnosed with arthritis, the Centers for Disease Control and Prevention
(CDC) estimates that 27 million have OA. If you or someone you love
suffers from OA, yoga can help relieve pain and stiffness. Begin your
yoga practice slowly, and keep it gentle—be sure to always warm up
first. If in doubt, talk to your doctor about what types of yoga might
be best for your particular condition, and seek an instructor who is
experienced in working with people who have physical limitations."
- Best Yoga Poses for Osteoarthritis, Healthline
"Doing research on the
health benefits of tai chi is challenging because although we all know that tai chi has many benefits, some of those benefits can be difficult to
define. In fact, the most interesting and subtle aspects of tai chi are the most difficult
Therefore, we look at qualities that are easy to measure, such as balance and
It's important to compare two completely identical groups and expose one to Tai
Chi for Arthritis training and give the other group a different exercise, or just place
them on a wait list. The professionals who measure the participants before and after the
study don't know which individuals are in the tai chi group, so the results those
professionals will give are unbiased. This is called a "blind, randomized controlled
trial" and is considered the most reliable type of research."
- Stephanie Taylor, MD, 11/2003, Tai Chi for Arthritis Newsletter #2
"Studies have shown that exercise helps people with arthritis in many ways. Exercise reduces joint pain and stiffness and increases flexibility, muscle strength, cardiac fitness, and endurance. It also helps with weight reduction and contributes to an improved sense of well-being.
Exercise is one part of a comprehensive arthritis treatment plan. Treatment plans also may include rest and relaxation, proper diet, medication, and instruction about proper use of joints and ways to conserve energy (that is, not waste motion) as well as the use of pain relief methods."
- National Institute of Arthritis
"A new study confirms what has been reported by other researchers since 1996 – Tai Chi, a martial arts form that enhances balance and body awareness through slow, graceful and precise body movements, can improve balance, build strength and reduce the risk of falls in the elderly.
The new study published in the Journal of Advanced Nursing reported on a group of fall-prone senior citizens, with an average age of 78, living in residential care. Twenty nine undertook a 12-week Tai Chi course three times a week and 30 formed the non-exercise control group. They found that the physical fitness of the exercise group showed significant improvement, with stronger knee and ankle muscles, improved mobility and flexibility and better balance."
- Tai Chi Reduces Falls in Older People, Senior Journal, 6/27/05
Yoga exercises recommended by Timothy McCall, M.D., Yoga as Medicine, 2007, pp. 151-168. All of these exercises are show with the elderly person using a chair, a table, the wall, or a strap for safe support and balance:
1. Reclining Cobbler's Pose (Supta Baddha Konasana)
2. Half Standing Forward Bend (Ardha Uttanasana)
3. Warrior Pose (Virabhadrasana II)
4. Triangle Pose (Trikonasana)
5. Supine Hand to Foor Pose to Side (Supta Padangusthasana II)
6. Supine Hand to Foot Pose to Middle (Supta Padangusthasana I)
7. Supported Relaxation Pose (Savasana)
"Over 75 scientific trials have been published on yoga in major medical journals. These studies have shown that yoga is a safe and effective way to increase physical activity that also has important psychological benefits due to its meditative nature. As with other forms of exercise, yoga can increase muscle strength, improve flexibility, enhance respiratory endurance, and promote balance. Yoga is also associated with increased energy and fewer bodily aches and pains. Finally, yoga is associated with increased mental energy as well as positive feelings (such as alertness and enthusiasm), fewer negative feelings (reduced excitability, anxiety, aggressiveness) and somatic complaints. In summary, yoga is associated with a wide range of physical and psychological benefits that may be especially helpful for persons living with a chronic illness.
physical activity is an essential part of the effective treatment of
osteoarthritis (OA) and rheumatoid arthritis (RA), according to
treatment guidelines published by the American College of Rheumatology.
In persons with arthritis, exercise is safe and does not exacerbate pain
or worsen disease. In fact, exercise may play a key role in
promoting joint health, since those who do not exercise often suffer
more joint discomfort than those who do. The health and
psychological benefits of exercise are widely recognized. However,
regular physical activity is especially
important for people with arthritis, who often have decreased muscle
strength, physical energy, and endurance, in part due to their arthritis
and the tendency to be sedentary. Being sedentary can began a
downward spiral where pain increases, leading to more inactivity which
leads to greater pain and disability. The psychological benefits of
exercise such as stress reduction, fewer depressive symptoms, improved
coping and well-being and enhanced immune functioning also contribute to
greater overall health."
- Steffany Haaz, Yoga for Arthritis. John Hopkins Medical, Arthritis Center.
"Sharon Kolasinski, MD, a professor of clinical
medicine and a rheumatologist at the University of Pennsylvania in
Philadelphia studied the effects of yoga on people with knee
osteoarthritis (OA). She found that subjects taking 90-minute, modified
Iyengar yoga classes once a week for eight weeks reported significant
reductions in pain and improvements in physical function, as well as
noticeable improvements in joint stiffness. Yoga poses were modified to
accommodate the fact that people with knee OA may not be able to bend
their joints as far as others, and Iyengar yoga allows participants to
use chairs, blocks or other aids to help them balance during poses.
“Yoga is definitely one option for people with arthritis. Not only for
the exercise benefits, but it’s also beneficial in the mind/body area,
promoting relaxation and stress reduction,” says Dr. Kolasinksi.
Subhadra Evans, PhD, a researcher at the University of California
at Los Angeles Medical Center, agrees. After conducting a small study of
the effects of six weeks of Iyengar yoga on a group of women with
rheumatoid arthritis (RA), Evans was impressed by yoga’s immediate,
positive impact on people with a serious chronic disease. “I was
surprised by how strong those results were,” she says."
- Susan Bernstein, Yoga Benefits for Arthritis, Arthritis Foundation of America
Tips and Suggestions for Helping You Deal with Arthritis
1. Choose a gentle exercise program. Avoid overexertion and straining. Be gentle and kind to yourself. Choose a safe exercise regimen appropriate to your fitness level and the recommendations of your physician and/or other trusted and qualified fitness advisors. If the exercise regimen moves quickly, uses heavy weights, causes you to sweat to much, is too difficult, is too complicated, and is just too vigorous for you ... then find an exercise regiment more suited to your physical condition and limitations caused by arthritis. Easier is better; but consistency in daily practice and variety are the most important factors for success. Consider exercising in water. Avoid sedentary laziness. Avoid sitting too much.
2. Try eating different foods. Change your diet. Read books about anti-inflammatory eating plans. Keep track of what foods that you eat negatively effect your level, degree, extent, or range of arthritic discomfort, movement limitations, and/or pain. Learn more about the current trends in medical science and nutrition as they relate to eating and arthritis. Try limited fasting, juicing, vegan, or not eating certain foods for a couple of weeks to determine the effects on your arthritic condition.
3. Seek appropriate medical advice. Read and study reports about the medical science pertaining to arthritis: treatment options, oral medications, mental dimensions affecting this disease, alternative and complimentary arthritis therapies, new edge research, drawbacks of treatment options, surgical options, etc. Become informed and educated about your disease. Some skepticism and a "wait and see" attitude may be beneficial at times; however, you also might benefit from experimentation, trying alternatives, and being more open-minded.
4. Be observant about how you talk about "pain." Are you being vague, inconsistent, muddled, unclear or confused when you talk about "pain." Improve your descriptive vocabulary regarding your feelings and sensations in terms of their intensity, duration, and impact on your life. Consider the function and meaning in using words like: uncomfortable, discomfort, aching, sore, tender, sharp, dull, intense, pain, deep, occasional, frequent, pain scale of 1-10, range of movement limitations, burning, inflamed, hot, a few seconds of pain, intense, mild, excruciating, infrequent, mornings only, exact location, while being still, while moving ...
5. Avoid being a "cry baby," exaggeration, attention grabbing, or "woe is me." Some people feign or exaggerate their arthritic pain and discomfort to get attention from others, or to avoid work. Toughen up! Find ways of getting love, support, respect, and attention without playing the "I'm in pain" game. Some arthritic conditions are very painful and debilitating and warrant seeking regular medical assistance and extra support from others; however, many arthritic conditions are far less severe and warrant less complaining and less help. If you are over 60 years of age, arthritic discomfort is quite common, and aging is not for sissies; hang in there, don't whine, and tough it out. Do you have psychological issues that affect your perception and explanation of "pain"?
Mike Garofalo was certified by Dr. Paul Lam, M.D., in 2002, to teach the Tai Chi for Arthritis program. Mike was certified in the Tai Chi for Arthritis, Part 2 Course, on April 2, 2006, by the authorized Tai Chi for Arthritis Master Trainer, Troyce Thome. The Tai Chi for Arthritis program was created by Dr. Paul Lam and supported by the Arthritis Foundation of Australia, Arthritis Care of UK, and adapted by the Arthritis Foundation of the United States of America.
In the one hour class, Mike teaches the standard Tai Chi for Arthritis program: 10 minutes of gentle warming up exercises, 40 minutes of Sun-style Tai Chi movement, and 10 minutes of cooling down exercises. This gentle, energizing, and interesting exercise program is suitable for all adults; and, especially beneficial for individuals with arthritis and for all senior citizens. Students can sit and rest anytime as needed. Persons with any serious medical problems should, of course, consult with their doctor before beginning any new exercise program.
Sun style of T'ai Chi Ch'uan was created by Grand Master Sun Lu-Tang (1861-1933). It is one of the five major styles of T'ai Chi Ch'uan practiced around the world. Sun T'ai Chi Ch'uan is known for its upright and high stances, supporting "follow step" footwork, and energizing (Qigong) open-close movements. The Tai Chi for Arthritis version of the Sun style of T'ai Chi Ch'uan, developed by Dr. Paul Lam, includes an 11 movement introductory movement form, and then a 30 movement intermediate form (which includes the 11 movement form). All T'ai Chi Ch'uan movement forms emphasize relaxation (Sung), correct posture, concentration, elegance, balance, openness, playfulness, calmness, and the effective use of the energy in the body. There is great depth to the mind-body arts of T'ai Chi Ch'uan, so that people can develop a lifelong exercise habit to improve their fitness, health, vitality and sense of well being.
Michael P. Garofalo, M.S., has studied T'ai Chi Ch'uan since 1986, and has been teaching T'ai Chi Ch'uan and Qigong since 2000 for the Valley Spirit Center in Red Bluff, California. He also teaches T'ai Chi Ch'uan, Qigong and Yoga at the Tehama Family Fitness Center in Red Bluff, California. He teaches the Yang and Sun styles of T'ai Chi Ch'uan, and many Qigong forms.
This webpage was last modified or updated on
August 10, 2015.
This webpage was first distributed online on March 10, 2002.
Created by Michael P. Garofalo, Green Way Research, Valley Spirit Center, Gushen Grove Notebooks, Red Bluff, California, © 2015 CCA 4.0
Zhuangzi (Chuang Tzu, Zhuang Zhou, Master Chuang) 369—286 BCE
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