---
title: Tai chi for arthritis and stiff joints
description: Sun-style and gentle-range classes for stiff knees, hips and hands, with the trial that compared tai chi to physical therapy quoted in full.
url: https://tai-chi.app/for/arthritis
source: Cloud Hands — https://tai-chi.app/
---


# Tai chi for arthritis and stiff joints

Stiff joints do not want to be still and they do not want to be pushed. That is an awkward combination for most exercise, and it is roughly the problem tai chi was accidentally well suited to: continuous movement through a small, controlled range, at a speed that lets you feel the moment something starts to complain and stop before it does.

The classes on this page are the ones tagged for joints — high stances, no deep knee flexion, a lot of slow opening and closing through the hips, shoulders and spine. Several are from the *Tai Chi for Arthritis* lineage, a Sun-style programme built specifically around a raised stance and shallow bends, which is why Sun style keeps appearing in a library otherwise dominated by Yang.

## The trial worth knowing about

In 2016 the *Annals of Internal Medicine* published a randomised trial by Wang and colleagues comparing tai chi with standard physical therapy for knee osteoarthritis, in 204 people over twelve weeks. Both groups improved on the WOMAC score — the tai chi group by 167 points (95% CI 145–190), the physical therapy group by 143 (95% CI 119–167) — and the difference between the groups was not statistically significant.

Read that carefully, because the useful conclusion is the modest one. It does not say tai chi beat physical therapy. It says that over twelve weeks it did about as well, which for something you can do at home in your kitchen, with no appointment and no fee, is a genuinely interesting result. The citation is in [§4.2](https://tai-chi.app/method#42-joints).

The boundaries of that finding matter as much as the finding. It studied knee osteoarthritis. It does not speak to rheumatoid arthritis or any other inflammatory condition, it does not speak to hands or spines, and it is a group average over twelve weeks rather than a prediction about you. Nothing here claims tai chi slows joint damage, reverses anything, or replaces treatment — [the list of things the evidence does not support](https://tai-chi.app/method#47-what-the-evidence-does-not-support) is part of the methodology for a reason.

## Why a joints session is mostly warm-up

Choose *joints* as your focus and the session is reshaped before a single class is picked. The warm-up is weighted at more than one and a half times its usual share — the largest single adjustment any focus makes to any phase — while form is pulled back and standing balance work is reduced by a quarter.

That is deliberate and slightly unfashionable. Joint mobility work responds to time spent moving through range, and a stiff knee at eight in the morning is not the same joint it will be twelve minutes later. Front-loading the session is worth more than adding difficulty to the end of it.

Qigong is weighted up too, because the arm, shoulder and spine opening in a qigong set is joint work that happens to be pleasant, and because it is available seated. If you tell the app you practise sitting down, this focus survives the change better than any other — most of what it is trying to do can be done in a chair.

The Sun-style material that keeps appearing here is doing something specific rather than being a stylistic preference. Sun forms use a high stance, a follow step that keeps the feet closer together, and very little deep knee flexion, which means the knee spends its time in the middle of its range instead of at the end of it. That is the same principle as the qigong weighting, applied to the form phase: keep moving, stay away from the extremes, do it for longer.

What that feels like in practice is unglamorous. The first ten minutes of a session are often the worst ten minutes of it, stiffness eases rather than disappears, and the useful measure is not how a session went but whether the fourth week is easier than the first. Nothing in the app tries to make that faster, and nothing measures it — the progress screen counts days you turned up, not intensity and not minutes, precisely so that a stiff morning is not recorded as a worse day than a good one.

Two cautions appear above the player every session, and they are the two that matter here: never force a knee past the toes, and keep the knee tracking over the foot rather than rolling inwards. If you want the session easier, raise your stance before you shorten it.

## This is not medical advice

Arthritis is a diagnosis, and Cloud Hands does not treat diagnoses. It does not know which joints are affected, whether you are in a flare, what you have had replaced, or what your rheumatologist has told you to avoid. It does not screen for contraindications and it never personalises around a condition — that is a boundary written into [the safety scope](https://tai-chi.app/method#9-safety-scope) and it is not going to move.

If you have a diagnosed joint condition, ask the clinician who knows your case before you start, and take their answer over anything on this page. Stop for sharp pain, chest pain, dizziness or breathlessness that does not settle. Ordinary stiffness easing as you move is expected; pain that sharpens as you continue is not, and is the signal to stop rather than to push through.

## The 82 classes on this page

Classes tagged for joint work, shortest first. Expect high stances, small ranges and a lot of shoulder and hip opening — and expect several of them to be seated or chair-safe.

- [T'ai Chi for Arthritis: Movements for Beginners](https://tai-chi.app/library/t-ai-chi-for-arthritis-movements-for-beginners-DCpawsCmLpc) — Hospital for Special Surgery, 3 min, chair-friendly
- [TAPPING QI GONG TO OPEN HEALING ENERGY #qigong #tapping #healingenergy #healinghands](https://tai-chi.app/library/tapping-qi-gong-to-open-healing-energy-qigong-tapping-healin-S7Jo2dWisQ4) — David and Marilyn Qi Gong, 3 min, chair-friendly
- [Tai Chi for Arthritis 1 - Front View (5 of 12)](https://tai-chi.app/library/tai-chi-for-arthritis-1-front-view-5-of-12-CzBagwk5a2w) — Veterans Health Administration, 4 min, chair-friendly
- [Perth Tai Chi Academy:  Cool Down Routine](https://tai-chi.app/library/perth-tai-chi-academy-cool-down-routine-8eieU4GZs1E) — Perth Tai Chi Academy, 4 min, chair-friendly
- [Wake Up Your Qi | Easy Daily Qigong Routine for Joint Mobility](https://tai-chi.app/library/wake-up-your-qi-easy-daily-qigong-routine-for-joint-mobility-gpLYb8Rwqyo) — Glowpoint Acupuncture, 6 min, chair-friendly
- [Tapping The 'Eight Nests' - Simple Way to Get Rid of Toxins](https://tai-chi.app/library/tapping-the-eight-nests-simple-way-to-get-rid-of-toxins-sTEmaYkbIlU) — Dr. Alex Hui, 6 min, chair-friendly
- [Wudang Five Animal Qigong  氣功 Qigong for Health](https://tai-chi.app/library/wudang-five-animal-qigong-qigong-for-health-n5FMhYvxvPY) — WudangBing, 6 min
- [Easy Qigong Warm Up😃](https://tai-chi.app/library/easy-qigong-warm-up-FR7-XiyV4rM) — Qigong For Vitality, 6 min, chair-friendly
- [Eight Brocades Qigong | 6 Minute Daily Qigong Practice | Follow Me Version](https://tai-chi.app/library/eight-brocades-qigong-6-minute-daily-qigong-practice-follow-9cPYQoB1yik) — QIGONG TAICHI CENTRE | Yogalily Studio, 6 min, chair-friendly
- [Tai Chi for arthritis - back / Riny Gilissen - Ellen Olie](https://tai-chi.app/library/tai-chi-for-arthritis-back-riny-gilissen-ellen-olie-HMyCyL9Uen4) — Janine Wilms, 6 min, chair-friendly
- [Tai Chi for Arthritis 1 & 2 - Front View (7 of 12)](https://tai-chi.app/library/tai-chi-for-arthritis-1-2-front-view-7-of-12-YkMu70_Ibd4) — Veterans Health Administration, 7 min, chair-friendly
- [Tai Chi for Arthritis 1 & 2 - Back View (8 of 12)](https://tai-chi.app/library/tai-chi-for-arthritis-1-2-back-view-8-of-12-1mDBXLrn0SE) — Veterans Health Administration, 7 min, chair-friendly
- [Shibashi - 18 form with instruction - Tai Chi / Qigong](https://tai-chi.app/library/shibashi-18-form-with-instruction-tai-chi-qigong-p-QHJowjU4Y) — Theresa Perry Wellbeing, 7 min, chair-friendly
- [Tai Chi Shibashi Full 18 Movements Seated](https://tai-chi.app/library/tai-chi-shibashi-full-18-movements-seated-T2SscwGK4oE) — My Simple Steps, 7 min, seated
- [7 min Tai Chi Stretch | Cool Down and Ground your Body & Mind | For Beginners | #tai chi on FlowZYM](https://tai-chi.app/library/7-min-tai-chi-stretch-cool-down-and-ground-your-body-mind-fo-av-mExgc_AE) — Elly's Fitness, 7 min, chair-friendly
- [Chair Tai Chi](https://tai-chi.app/library/chair-tai-chi-FEcnF6qaCBU) — Concierge Home Care, 8 min, seated
- [Shibashi - The 18 movements with instruction; Tai Chi/Qigong.](https://tai-chi.app/library/shibashi-the-18-movements-with-instruction-tai-chi-qigong-hHoQhLNaV30) — FreeMeditationInfo, 8 min, chair-friendly
- [Tai Chi for Beginners: 5 Movements for a Full Mind-Body Reset](https://tai-chi.app/library/tai-chi-for-beginners-5-movements-for-a-full-mind-body-reset-SNJOFupS9V0) — Rooted Alchemy Tai Chi & Qigong, 9 min, chair-friendly
- [10 Minute Energising Qigong Warm-Up](https://tai-chi.app/library/10-minute-energising-qigong-warm-up-XuavsCtVeCQ) — Qigong with Kseny, 10 min, chair-friendly
- [Seated Exercises for Older Adults](https://tai-chi.app/library/seated-exercises-for-older-adults-8BcPHWGQO44) — Dartmouth Health, 10 min, seated
- [10 minute Qigong Tai Chi Warm Up Exercises | English Instruction](https://tai-chi.app/library/10-minute-qigong-tai-chi-warm-up-exercises-english-instructi-mYQ916xX4Os) — QIGONG TAICHI CENTRE | Yogalily Studio, 10 min, chair-friendly
- [Shibashi 18 Step Tai Chi Qigong form](https://tai-chi.app/library/shibashi-18-step-tai-chi-qigong-form-KpiOkD2SlFM) — Taiflow, 10 min, chair-friendly
- [Tai Chi for Arthritis (Part 2) Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/library/tai-chi-for-arthritis-part-2-video-dr-paul-lam-free-lesson-a-fAa84WsUmno) — Dr Paul Lam - Tai Chi Productions, 10 min, chair-friendly
- [SEATED TAI CHI for beginners, seniors, over 60s or older adults looking for seated exercise](https://tai-chi.app/library/seated-tai-chi-for-beginners-seniors-over-60s-or-older-adult-G2amZq5HvqA) — Freshfield Fitness TAI CHI ACTIVE, 10 min, seated
- [T’ai Chi for Arthritis | Warm up Exercises (detailed instruction) (HSS)](https://tai-chi.app/library/t-ai-chi-for-arthritis-warm-up-exercises-detailed-instructio-rODiQ0ODsgA) — Hospital for Special Surgery, 11 min, chair-friendly
- [Sun Style Tai Chi Warm Up](https://tai-chi.app/library/sun-style-tai-chi-warm-up-GpR7nCRWFZs) — Veterans Health Administration, 11 min, chair-friendly
- [18 Chi Quong Shibashi (Tai Chi Qigong 18)](https://tai-chi.app/library/18-chi-quong-shibashi-tai-chi-qigong-18-8_qwK8GykFA) — Tim Mooney, 11 min, chair-friendly
- [Warm-Up For Qi Gong Exercises](https://tai-chi.app/library/warm-up-for-qi-gong-exercises-SHtEAduetHc) — Dr. Alex Hui, 11 min, chair-friendly
- [Seated Tai Chi Program 1](https://tai-chi.app/library/seated-tai-chi-program-1-EU69w1mOFWk) — CKCHC, 11 min, seated
- [Qigong Yi Jin Jing (Muscle Tendon Change Classic) - Yi Jin Jing for Beginners](https://tai-chi.app/library/qigong-yi-jin-jing-muscle-tendon-change-classic-yi-jin-jing-Q7oDEH53yAE) — Qigong with Kseny, 11 min
- [Tai Chi for Beginners | Warm Up & Flexibility Exercises | Best Instructional Video Tai Chi Series](https://tai-chi.app/library/tai-chi-for-beginners-warm-up-flexibility-exercises-best-ins-R3QM9hB1pPg) — BodyWisdom, 12 min, chair-friendly
- [Get Moving With SEATED TAI CHI - Gentle Chair Exercises for Seniors](https://tai-chi.app/library/get-moving-with-seated-tai-chi-gentle-chair-exercises-for-se-ee9JMqhbfws) — Freshfield Fitness TAI CHI ACTIVE, 12 min, seated
- [5 Element Qigong Practice - full version](https://tai-chi.app/library/5-element-qigong-practice-full-version-_6Y8QSVyYhM) — Mimi Kuo-Deemer, 12 min
- [Qigong Exercise to Start Your Day - Five Elements Qigong](https://tai-chi.app/library/qigong-exercise-to-start-your-day-five-elements-qigong-rTuJz5uYHMk) — Araya Holistic Pain Management Healthcast, 12 min, chair-friendly
- [English Commands - “Yi Jin Jing 2025” Health Qigong - China Official Demo Video released in 2025](https://tai-chi.app/library/english-commands-yi-jin-jing-2025-health-qigong-china-offici-rmXtcnggkgk) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 13 min
- [10 Min Tai Chi Inspired Full Body Mobility | Improve Health & Ease Joint Pain | No Jumping](https://tai-chi.app/library/10-min-tai-chi-inspired-full-body-mobility-improve-health-ea-6QjH9-Xf6aM) — Lucy Wyndham-Read, 13 min, chair-friendly
- [Tai Chi Qigong Shibashi Set 2 (Follow along) | Mirrored version with breathing timing](https://tai-chi.app/library/tai-chi-qigong-shibashi-set-2-follow-along-mirrored-version-pypi7456Yso) — Qinergy, 13 min
- [SEATED TAI CHI (10 mins) - (April 2022)](https://tai-chi.app/library/seated-tai-chi-10-mins-april-2022-AyCuUAwdMn8) — Freshfield Fitness TAI CHI ACTIVE, 13 min, seated
- [Perth Taichi Academy: 18 Taiji Qigong](https://tai-chi.app/library/perth-taichi-academy-18-taiji-qigong-32tH89vBtTs) — Perth Tai Chi Academy, 13 min, chair-friendly
- [Five Animals Frolics Qigong (follow me) | Wu Xin Qi | 五禽戏](https://tai-chi.app/library/five-animals-frolics-qigong-follow-me-wu-xin-qi-at48P7E5zRs) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 min, chair-friendly
- [Health Qigong "Five-Animal Frolics” (Wu Qin Xi) - English, General Administration of Sport of China](https://tai-chi.app/library/health-qigong-five-animal-frolics-wu-qin-xi-english-general-EoVnpj3MKpo) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 14 min
- [Tai Chi Warm-Up Exercises for Balance and Mobility | Tai Chi with MSK](https://tai-chi.app/library/tai-chi-warm-up-exercises-for-balance-and-mobility-tai-chi-w-pbRvCaz3MnQ) — Memorial Sloan Kettering Cancer Center, 14 min, chair-friendly
- [Eight Brocades Qigong Practice with English instruction](https://tai-chi.app/library/eight-brocades-qigong-practice-with-english-instruction-BQ42w9NZHfA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 min, chair-friendly
- [Five Animals Qigong with English Instruction | Wu Xin Qi](https://tai-chi.app/library/five-animals-qigong-with-english-instruction-wu-xin-qi-FOQQxtmVBIA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 min, chair-friendly
- [Simplest + Most Effective Qigong Warm Up Routine](https://tai-chi.app/library/simplest-most-effective-qigong-warm-up-routine-wuhq16ays8) — Regeneration Tai Chi, 14 min
- [18 Tai Chi Qigong Shibashi Set 1 with Karen](https://tai-chi.app/library/18-tai-chi-qigong-shibashi-set-1-with-karen-8C53mwM9ddE) — Karen Soo, 15 min
- [15 Minute Qigong For Joint Mobility - Full Body Warm Up Exercises](https://tai-chi.app/library/15-minute-qigong-for-joint-mobility-full-body-warm-up-exerci-0oGhBgGjsKM) — Qigong with Kseny, 15 min, chair-friendly
- [15 min Seated Tai Chi in a Chair for Seniors, Beginners](https://tai-chi.app/library/15-min-seated-tai-chi-in-a-chair-for-seniors-beginners-dq9lF7Wr2wo) — Itstimefitness, 16 min, seated
- [Sitting Qigong Routine to Relax and Restore - w/ Jeffrey Chand](https://tai-chi.app/library/sitting-qigong-routine-to-relax-and-restore-w-jeffrey-chand-ppM9FRRX-Uo) — Qigong For Vitality, 16 min, seated
- [八段锦 · Ba Duan Jin (8 Brocade Exercise) Qi Gong](https://tai-chi.app/library/ba-duan-jin-8-brocade-exercise-qi-gong-3FJy0EDoYK0) — Shaolin Temple Europe 歐洲少林寺, 16 min
- [15-Minute Chair Exercises For Seniors: Simple Seated Workout For Over 60s - Fitness Workout](https://tai-chi.app/library/15-minute-chair-exercises-for-seniors-simple-seated-workout-HwES4OSc9H8) — ElderfitTV Experts In Over 60s Health & Fitness, 17 min, seated
- [Qigong with Karen: Warm Up & Immune Booster](https://tai-chi.app/library/qigong-with-karen-warm-up-immune-booster-ZL34Q2xjE_Y) — Karen Soo, 17 min, chair-friendly
- [10 min Seniors Seated Tai Chi for Beginners | + Progress to Standing - 3 Exercises Holding A Chair](https://tai-chi.app/library/10-min-seniors-seated-tai-chi-for-beginners-progress-to-stan-9jy7uG9yoG0) — Itstimefitness, 17 min, chair-friendly
- [Tai Chi Warm Up  (2 of 12)](https://tai-chi.app/library/tai-chi-warm-up-2-of-12-mCQdy3sQk30) — Veterans Health Administration, 17 min, chair-friendly
- [15 Minute Seated Tai Chi Flow | Begin with Breath Tai Chi](https://tai-chi.app/library/15-minute-seated-tai-chi-flow-begin-with-breath-tai-chi-skBfcBsnd7E) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 min, seated
- [15 MIN TAI CHI JOINT MOBILITY to feel Young and Agile - Joint Warm Up](https://tai-chi.app/library/15-min-tai-chi-joint-mobility-to-feel-young-and-agile-joint-SXv0zXyLw4U) — Tai Chi and Mountains, 18 min
- [Seated Modified Tai Chi for Seniors and Beginners | Mobility](https://tai-chi.app/library/seated-modified-tai-chi-for-seniors-and-beginners-mobility-Jz1wa4dp9Hs) — Itstimefitness, 18 min, seated
- [Quick Qigong Warm-Up | Prepare Your Body for Exercise](https://tai-chi.app/library/quick-qigong-warm-up-prepare-your-body-for-exercise-qMp2fIedlnk) — White Tiger Qigong, 18 min
- [八段錦 - Ba Duan Jin - 8 Brocades Qi Gong | TCM Healing Center](https://tai-chi.app/library/ba-duan-jin-8-brocades-qi-gong-tcm-healing-center-9e4j7mmUa4s) — TCM Healing Center, 19 min
- [20-Minute Qigong & Tai Chi Routine for Beginners | Complete Follow-Along](https://tai-chi.app/library/20-minute-qigong-tai-chi-routine-for-beginners-complete-foll-sFwcLcdhp5I) — Rooted Alchemy Tai Chi & Qigong, 19 min
- [Sitting Tai Chi and Qigong Wellness Exercises (70% Speed)](https://tai-chi.app/library/sitting-tai-chi-and-qigong-wellness-exercises-70-speed-2gFSOKR64oY) — George Chengxi Bao, 20 min, seated
- [20 MIN TAI CHI WARM UP AND STRETCH - Joint Mobility, Stretching & Relaxation as an Anti Aging System](https://tai-chi.app/library/20-min-tai-chi-warm-up-and-stretch-joint-mobility-stretching-pNYHVe7nC3I) — Tai Chi and Mountains, 20 min
- [18 Tai Chi Qigong Shibashi Set 2 with Karen](https://tai-chi.app/library/18-tai-chi-qigong-shibashi-set-2-with-karen-fuCtnR4Iv4A) — Karen Soo, 20 min
- [Seated Tai Chi Exercises For Seniors - Easy to Follow](https://tai-chi.app/library/seated-tai-chi-exercises-for-seniors-easy-to-follow-_lKO03x_5OU) — Tai Chi Made Easy with David-Dorian Ross, 20 min, seated
- [Tai Chi Qigong 18 Form (Shi Ba Shi) 太極氣功十八式 with Vivien Chao](https://tai-chi.app/library/tai-chi-qigong-18-form-shi-ba-shi-with-vivien-chao-ADVMFVirsjU) — Balance For Life, 20 min, chair-friendly
- [Qigong Full 20-Minute Daily Routine](https://tai-chi.app/library/qigong-full-20-minute-daily-routine-cwlvTcWR3Gs) — Eight Pieces, 20 min
- [Ba Duan Jin / Eight Silk Brocades 八段錦](https://tai-chi.app/library/ba-duan-jin-eight-silk-brocades-irCaKtqWmik) — Yoqi Yoga and Qigong, 21 min
- [Oncology | Tai chi warm-up exercise for beginners | Exercise class | Ascension Saint Thomas](https://tai-chi.app/library/oncology-tai-chi-warm-up-exercise-for-beginners-exercise-cla-oEEMI7mqqL0) — Ascension, 21 min, chair-friendly
- [SEATED TAI CHI - Gentle Exercise for Seniors, Older Adults and Over 60 (May 2021)](https://tai-chi.app/library/seated-tai-chi-gentle-exercise-for-seniors-older-adults-and-rgjyeS6OByg) — Freshfield Fitness TAI CHI ACTIVE, 22 min, seated
- [Five Animal Qigong Full Routine](https://tai-chi.app/library/five-animal-qigong-full-routine-98AliPKDtFk) — Dr. Alex Hui, 23 min
- [Tai Chi Warm Up Exercise Tutorial (Full version - 23 mins)](https://tai-chi.app/library/tai-chi-warm-up-exercise-tutorial-full-version-23-mins-KV-rZsddrp8) — David Bao (暴一宏), 24 min
- [Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung](https://tai-chi.app/library/tai-chi-qigong-shibashi-set-1-by-master-wing-cheung-JHQmY2sLhbI) — Tai Chi Qigong Shibashi, 24 min, chair-friendly
- [At home: basic Tai Chi exercises](https://tai-chi.app/library/at-home-basic-tai-chi-exercises-CJf7bVR2qs) — WokinghamBC, 24 min, chair-friendly
- [SEATED TAI CHI -session 1](https://tai-chi.app/library/seated-tai-chi-session-1-pYr3JswvMgM) — Cardiff and Vale University Health Board, 24 min, seated
- [Easy 25-Minute Qi Gong Routine (Introduction to Chinese Five Elements Qi Gong)](https://tai-chi.app/library/easy-25-minute-qi-gong-routine-introduction-to-chinese-five-fADrBXkVruY) — Holden QiGong, 25 min, chair-friendly
- [Qi Gong Warm Up Exercise for Joint Health](https://tai-chi.app/library/qi-gong-warm-up-exercise-for-joint-health-d7o2FY2aCto) — Aaron Daniels, 28 min
- [林厚省 太极气功十八式](https://tai-chi.app/library/class-TskBi0XCsLM) — Keem Yap, 37 min
- [Qigong for Health - Five Element Qigong | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/library/qigong-for-health-five-element-qigong-dr-paul-lam-free-lesso-T2CGqL1oqR4) — Dr Paul Lam - Tai Chi Productions, 39 min, chair-friendly
- [Tai Chi for Arthritis with Dr. Paul Lam](https://tai-chi.app/library/tai-chi-for-arthritis-with-dr-paul-lam-yoN6P9D4yAY) — The New York City Department for the Aging, 42 min, chair-friendly
- [Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/library/tai-chi-for-beginners-video-dr-paul-lam-free-lesson-and-intr-hIOHGrYCEJ4) — Dr Paul Lam - Tai Chi Productions, 44 min, chair-friendly
- [Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/library/tai-chi-for-arthritis-video-dr-paul-lam-free-lesson-and-intr-tAOuEpa01j4) — Dr Paul Lam - Tai Chi Productions, 49 min, chair-friendly
- [Tai Chi to Help Arthritis with Dr. Paul Lam](https://tai-chi.app/library/tai-chi-to-help-arthritis-with-dr-paul-lam-qj0ft1CQC_4) — Arthritis Society Canada, 82 min, chair-friendly

## Setting it up

Choose *joints* as your focus on the practice screen. If knees are the problem, answer *supported* under mobility even if you can manage without: it caps the intensity at gentle and restricts the session to material that works with a chair nearby, which is the setting most people with sore knees should be on.

Related and worth a look: [seated and chair practice](https://tai-chi.app/for/seated), which shares most of these classes and removes the standing work altogether.

## Related

- [Tai chi you can do sitting down](https://tai-chi.app/for/seated)
- [Tai chi for balance and steadier walking](https://tai-chi.app/for/balance)
- [Tai chi for complete beginners](https://tai-chi.app/for/beginners)