By: Brian Trzaskos, PT, LMT, CSCS, CMP, MI-C

1) Keep your center of gravity within your base of support

In Tai Chi, the center of gravity or “Dantien” acts as the central body around which all other body motions occur.  Where our center of gravity goes we go and that means if our center of gravity goes outside of our base of support we go down!  Whether it’s standing with feet in parallel or while walking, keep your center of gravity between your feet.

2) When stepping in any direction, plant foot firmly on the floor BEFORE shifting weight

Building on #1 above, in order for your center of gravity to remain within your base of support we must ensure that both feet are planted and secure.  Often when we shift weight prior to secure foot placement a seemingly innocuous toe snag can become an injurious fall.  So, step, plant, and then shift to stay safe!

3) Move slowly and mindfully

When the mind races, the body races, practicing slow and mindful movement brings our attention more completely into the present moment making us more aware of our surroundings and potential dangers.

4) Maintain a tall posture as if the crown of your head is being lifted towards

Practicing tall posture is important for many things like more efficient breathing, improved core muscle control, and positive emotional states.  All of these factors encourage better balance and life function!

5) Take a deep breath

Breathing is the most important thing we do every day.  Deep, slow breathing calms the nervous system, decreases pain, and alleviates anxiety.  Slowing down and taking a deep breath may be the easiest thing you can do to stay on your feet!

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