--- title: 太极与关节炎、关节僵硬 description: 为僵硬的膝、髋和手准备的孙式与小幅度课程，并完整引用了那项把太极和物理治疗放在一起比较的试验。 url: https://tai-chi.app/zh/for/arthritis lang: zh source: Tai Chi — https://tai-chi.app/zh --- # 关节炎与关节僵硬可以练的太极 僵硬的关节既不愿意不动，也不愿意被推。对大多数运动来说，这是个别扭的组合， 而这大致就是太极碰巧很适合处理的问题：在一个小而受控的范围内持续移动， 速度慢到足以让你在某处刚开始抗议的那一刻察觉，并在它真的抗议之前停下。 这一页的课程是标注为关节的那些：高架势、没有深屈膝， 以及大量围绕髋、肩和脊柱的缓慢开合。其中好几节来自*Tai Chi for Arthritis* 一脉，那是一套专门围绕升高架势和浅屈 构建的孙式课程——这也是为什么在一个原本以杨式为主的课程库里， 孙式会不断出现。 ## 值得知道的那项试验 2016 年，*Annals of Internal Medicine* 发表了 Wang 等人的一项随机试验，在 204 人中用十二周时间比较太极与标准物理治疗 对膝骨关节炎的效果。两组的 WOMAC 评分都有改善—— 太极组改善 167 分（95% CI 145–190），物理治疗组改善 143 分 （95% CI 119–167）——两组之间的差异没有统计学意义。 请仔细读，因为有用的结论是那个谦虚的结论。它并没有说太极赢过物理治疗。 它说的是，在十二周里太极做得差不多一样好；对于一件你可以在自家厨房里做、 不用预约也不用付费的事情来说，这是个真正有意思的结果。 出处在 [§4.2](https://tai-chi.app/method#42-joints)。 这一发现的边界和发现本身同样重要。它研究的是膝骨关节炎。 它没有谈及类风湿关节炎或任何其他炎症性疾病，没有谈及手或脊柱， 而且它是十二周的组平均值，不是对你个人的预测。这里没有任何内容宣称 太极能延缓关节损伤、逆转什么，或替代治疗——[证据不支持的事项清单](https://tai-chi.app/method#47-what-the-evidence-does-not-support)成为方法说明的一部分是有原因的。 ## 为什么关节练习大半是热身 选*关节*作为目标，练习在挑出任何一节课之前就被重塑了。 热身的权重被提到平时份额的一倍半以上——这是任何目标对任何阶段 所做的最大一次调整——同时套路被压缩，站立平衡训练减少四分之一。 这是刻意的，也不太时髦。关节活动度的训练回应的是花在活动范围里移动的时间， 而早上八点那个僵硬的膝盖，和十二分钟之后的那个膝盖不是同一个关节。 把重量压在练习的前半段，比在末尾加难度更划算。 气功的权重也被上调，因为一套气功里手臂、肩和脊柱的开合本来就是关节训练， 只是它恰好还挺舒服；而且它坐着也能做。如果你告诉应用你坐着练， 这个目标比任何其他目标都更能挺过这个改变——它想做的事情，大部分在椅子上都能做。 这里反复出现的孙式素材是在做一件具体的事，而不是风格上的偏好。 孙式套路使用高架势、让双脚更靠近的跟步，以及极少的深屈膝， 这意味着膝盖大部分时间待在活动范围的中段而不是末端。 这和气功权重背后是同一个原则，只是用在了套路阶段： 保持移动、远离极限、做得更久一点。 这在实际感受上并不光鲜。一次练习的前十分钟往往是最难受的十分钟， 僵硬是缓解而不是消失，而有用的衡量标准不是某一次练得怎么样， 而是第四周是不是比第一周轻松。应用里没有任何东西试图加快这个过程， 也没有任何东西去衡量它——进度页面数的是你出现过的天数， 不是强度也不是分钟数，正是为了让一个僵硬的早晨不会被记成比好日子更差的一天。 每次练习播放器上方都会出现两条注意事项，而它们正是这里最要紧的两条： 膝盖绝不要超过脚尖，以及让膝盖沿着脚的方向走，而不是往内塌。 想让练习轻松些，先把架势升高，再考虑缩短它。 ## 这不是医疗建议 关节炎是一个诊断，而这个应用不处理诊断。它不知道哪些关节受累、 你是不是正在发作期、你换过什么关节，也不知道风湿科医生让你避开什么。 它不筛查禁忌症，也从不针对某种疾病做个性化—— 这条边界写在[安全边界](https://tai-chi.app/method#9-safety-scope)里， 而且不会移动。 如果你有已确诊的关节疾病，开始之前请询问了解你情况的专业人员， 并把他们的回答置于这一页的任何内容之上。出现锐痛、胸痛、头晕 或久不缓解的气短就停下。活动之后普通的僵硬有所缓解，是预期之中的； 继续做下去疼痛反而变得尖锐，则不是——那是停下来的信号，而不是硬撑过去的信号。 ## 孙式，以及建在它上面的那套课程 这里若有一节课是冲着关节去的，多半是孙式，或者从孙式借来的。 孙式是四大家里最年轻的一支，也最明显适合僵硬的身体：架子高， 用跟步让两脚一直靠得近，所以没有哪个式子要求长距离的重心转移； 式与式之间还有开合动作，让腕、肘、肩在小范围里不停地活动。 世界上最知名的那套关节炎课程，正是建在这上面：一套以孙式为底的十二式， 九十年代与风湿科医生一起编成，此后在医院和社区课程里教到今天。 下面有好几节课来自这一脉，包括该课程自己、一家医院、一个退伍军人健康系统 以及一个全国性关节炎组织发布的入门课。它们的标题按发布时的原样保留，[§8.3](https://tai-chi.app/method#83-attribution-and-fair-use)。 列出它们，并不等于宣称这里在教那套课程。那是有认证、有考核、 有真人站在你面前的体系，而这里是一个指向公开发布视频的课程库； 如果是医生建议你去练的，就跟着他们练，把这里用在中间那些日子。 应用能诚实做到的，是把架子保持得高、把幅度保持得小—— 这就是强度上限在做它该做的事，[§5.4](https://tai-chi.app/method#54-safety-ceilings)。 ## 本页的 135 节课 标注为关节练习的课程，按时长从短到长。预期是高架势、小幅度，以及大量的肩髋开合——并且其中好几节是坐式或可扶椅进行的。 - [Qi Gong Exercise 4 - Wise Owl Gazes Backwards](https://tai-chi.app/zh/library/qi-gong-exercise-4-wise-owl-gazes-backwards-7CsNXJLOxMk) — Brendan Cabral - Tao of Strength, 1 分钟, 可扶椅 - [Qigong with Emma - warm up exercise - Side Arm Swings](https://tai-chi.app/zh/library/qigong-with-emma-warm-up-exercise-side-arm-swings-449M-nXnYZc) — Qigong with Emma, 1 分钟, 可扶椅 - [3-Min Miracle: Warm Up & De-Stress with Qigong!](https://tai-chi.app/zh/library/3-min-miracle-warm-up-de-stress-with-qigong-hPSxiifZnBs) — Bai Yin Qigong English, 1 分钟, 可扶椅 - [Qigong Shoulder Warm-up](https://tai-chi.app/zh/library/qigong-shoulder-warm-up-azhZihTSuEk) — Kehoe Martial Arts, 1 分钟, 可扶椅 - [Tai Chi cooling down](https://tai-chi.app/zh/library/tai-chi-cooling-down-lR-9MMSc0CI) — Noor Ul Sabah Rehman, 1 分钟, 可扶椅 - [How To Do Gathering Chi (Tai Chi) - Warm Up & Tai Chi Exercises - Wellen](https://tai-chi.app/zh/library/how-to-do-gathering-chi-tai-chi-warm-up-tai-chi-exercises-we-UlYP796SF2c) — Wellen, 1 分钟, 可扶椅 - [Tai Chi Neck Circle Warmup](https://tai-chi.app/zh/library/tai-chi-neck-circle-warmup-rfTsXuFB8Fg) — Pismo Beach Family Wellness, 2 分钟, 可扶椅 - [Tai Chi for Rehabilitation (TCR) - Cool Down in Standing (Front View)](https://tai-chi.app/zh/library/tai-chi-for-rehabilitation-tcr-cool-down-in-standing-front-v-bFR4-0iPmR8) — Stanford Pain Medicine, 2 分钟, 可扶椅 - [Tai Chi Cool Down - Australian Tai Chi Institute](https://tai-chi.app/zh/library/tai-chi-cool-down-australian-tai-chi-institute-xBu-35L1Xu4) — AustTaiChiInstitute, 2 分钟, 可扶椅 - [Seated Qigong Exercises at Rose Bush Court](https://tai-chi.app/zh/library/seated-qigong-exercises-at-rose-bush-court-UsfkVMuSPyE) — Simple Qigong Exercises with Cheyne Towers, 2 分钟, 坐式 - [Healing Exercise - Sitting Tai Chi](https://tai-chi.app/zh/library/healing-exercise-sitting-tai-chi-ddvxFbB05PI) — Fu Style Internal Martial Arts, 2 分钟, 坐式 - [One-Minute Qi Gong -- Golf: Warm Up](https://tai-chi.app/zh/library/one-minute-qi-gong-golf-warm-up-DA0uiualsoc) — Exercise To Heal, 2 分钟, 可扶椅 - [Tai Chi for Rehabilitation (TCR) - Cool Down in Sitting (Front and Side Views)](https://tai-chi.app/zh/library/tai-chi-for-rehabilitation-tcr-cool-down-in-sitting-front-an-4a2h-4DWjas) — Stanford Pain Medicine, 2 分钟, 坐式 - [Ba Duan Jin - 3rd Movement - Single Hand Pushing Up](https://tai-chi.app/zh/library/ba-duan-jin-3rd-movement-single-hand-pushing-up-mUtfrPv6wSc) — baduanjinutube, 2 分钟, 可扶椅 - [Tai Chi Exercises in a Chair : Martial Arts Training](https://tai-chi.app/zh/library/tai-chi-exercises-in-a-chair-martial-arts-training-DiltdnxEVeQ) — eHowSports, 2 分钟, 坐式 - [Two Minute Warm Up](https://tai-chi.app/zh/library/two-minute-warm-up-8B9r_dZ9c3w) — William Kaplanidis, 2 分钟, 可扶椅 - [Ba Duan Jin Qi Gong Section 4](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-section-4-9kODlkVg4Bg) — Peter Chen, 2 分钟, 可扶椅 - [QiGong Joint Loosening](https://tai-chi.app/zh/library/qigong-joint-loosening-y5W7vYiQsBc) — Branka Vidovic, 2 分钟, 可扶椅 - [SEATED TAICHI -SESSION 8 - 7 WEEK SEATED TAI CHI COURSE - REVIEW BEFORE CLOUD HANDS with Instruction](https://tai-chi.app/zh/library/seated-taichi-session-8-7-week-seated-tai-chi-course-review-zvh0_ZbO7Mo) — Traditional Li Branch Tai Chi, 2 分钟, 坐式 - [Exercise 3 - Eight Pieces of Brocade | Ba Duan Jin Qigong | Raising Up A Single Hand](https://tai-chi.app/zh/library/exercise-3-eight-pieces-of-brocade-ba-duan-jin-qigong-raisin-2RgnQ9hqhfM) — Janice Tucker, 2 分钟, 可扶椅 - [Seated Tai Chi for Arthritis: Lessons 1-5: Full Sequence](https://tai-chi.app/zh/library/seated-tai-chi-for-arthritis-lessons-1-5-full-sequence-Nz4s0Bxd9zE) — ProActive Therapy and Wellness, 2 分钟, 坐式 - [Ba Duan Jin. Supporting the sky with both hands.](https://tai-chi.app/zh/library/ba-duan-jin-supporting-the-sky-with-both-hands-DpFJbQJMSQ) — Peter Salt-Berrymen, 2 分钟, 可扶椅 - [Tai Chi Cooldown Exercise](https://tai-chi.app/zh/library/tai-chi-cooldown-exercise-9wN2pJRWPXM) — Kehoe Martial Arts, 3 分钟, 可扶椅 - [Wheelchair Tai Chi - Adaptive Tai Chi International](https://tai-chi.app/zh/library/wheelchair-tai-chi-adaptive-tai-chi-international-8KVt3ts0Yb8) — Applied Taiji, 3 分钟, 坐式 - [T'ai Chi for Arthritis: Movements for Beginners](https://tai-chi.app/zh/library/t-ai-chi-for-arthritis-movements-for-beginners-DCpawsCmLpc) — Hospital for Special Surgery, 3 分钟, 可扶椅 - [[Ba Duan Jin][English] Form 3 - Holding up a Single Hand to Regulate the Spleen Stomach](https://tai-chi.app/zh/library/ba-duan-jin-english-form-3-holding-up-a-single-hand-to-regul-ImVeoy8NyU) — 王醫師給力站DrWangStation, 3 分钟, 可扶椅 - [Seated Qigong (Rowing/Strirring)](https://tai-chi.app/zh/library/seated-qigong-rowing-strirring-SzbG9baJo4k) — mybwmc, 3 分钟, 坐式 - [Simple Joint Mobility Routine for Hands, Wrists, Arms & Shoulders](https://tai-chi.app/zh/library/simple-joint-mobility-routine-for-hands-wrists-arms-shoulder-ivse_ABbXug) — Arrival Qigong, 3 分钟, 可扶椅 - [Qigong Warmup Exercises with Shirsha Marie](https://tai-chi.app/zh/library/qigong-warmup-exercises-with-shirsha-marie-uOudnKpAMXk) — Shirsha Marie, 3 分钟, 可扶椅 - [Seated Qigong - Fay Li Yip](https://tai-chi.app/zh/library/seated-qigong-fay-li-yip-ei-bl-f1us) — taijieuropa, 3 分钟, 坐式 - [TAPPING QI GONG TO OPEN HEALING ENERGY #qigong #tapping #healingenergy #healinghands](https://tai-chi.app/zh/library/tapping-qi-gong-to-open-healing-energy-qigong-tapping-healin-S7Jo2dWisQ4) — David and Marilyn Qi Gong, 3 分钟, 可扶椅 - [Tai Chi in a chair "Cloud Hands"](https://tai-chi.app/zh/library/tai-chi-in-a-chair-cloud-hands-6qaf-p7IjaI) — Taichitastic, 3 分钟, 坐式 - [Tai Chi Fit for a Healthy Back (YMAA chair workout) Seated Tai Chi with David-Dorian Ross](https://tai-chi.app/zh/library/tai-chi-fit-for-a-healthy-back-ymaa-chair-workout-seated-tai-J-cuG9Dh0PE) — YMAA Publication Center, 3 分钟, 坐式 - [3 Min - Easy Shake & Stretch](https://tai-chi.app/zh/library/3-min-easy-shake-stretch-HXZs5uBJTuM) — Art with Chi, 3 分钟, 可扶椅 - [Integral Tai Chi - Cool Down](https://tai-chi.app/zh/library/integral-tai-chi-cool-down-2cJ3aNdCbmY) — Tuan Bui, 3 分钟, 可扶椅 - [太極气功 Taiji Qigong warm up exercises - Active Healthy Ageing & Living](https://tai-chi.app/zh/library/taiji-qigong-warm-up-exercises-active-healthy-ageing-living-OcDCgYDDCC8) — K Chin (KnoxChinese), 3 分钟, 可扶椅 - [Tai Chi First 17 Moves Seated with Arms Only](https://tai-chi.app/zh/library/tai-chi-first-17-moves-seated-with-arms-only-euOrm_JinmY) — Michelle Greenwell, 3 分钟, 坐式 - [Ba Duan Jin Qi Gong Step by Step Instructions (Section 2)](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-step-by-step-instructions-section-2-1vsWXYMYBmA) — Peter Chen, 3 分钟, 可扶椅 - [Ba Duan Jin Part 2](https://tai-chi.app/zh/library/ba-duan-jin-part-2-3ME5CldzX7g) — UWTSD Confucius Institute, 3 分钟, 可扶椅 - [9. Qi Gong - Ba Duan Jin - Holding Up the Heavens](https://tai-chi.app/zh/library/9-qi-gong-ba-duan-jin-holding-up-the-heavens-NoYUAXIYLvY) — Holisticday, 3 分钟, 可扶椅 - [Qigong Warm Up Exercises - Part 3 - for Joint Health - Simon Blow](https://tai-chi.app/zh/library/qigong-warm-up-exercises-part-3-for-joint-health-simon-blow-M4ILjao2E3A) — simonblowqigong, 3 分钟, 可扶椅 - [Seated Qigong with Faye Yip](https://tai-chi.app/zh/library/seated-qigong-with-faye-yip-xntb3T0lQeA) — Qigong Exercises, 3 分钟, 坐式 - [Relieve Neck Pain & Stiffness Fast: Simple Qigong Neck Warm-Up](https://tai-chi.app/zh/library/relieve-neck-pain-stiffness-fast-simple-qigong-neck-warm-up-UKFXZt8raHE) — Arrival Qigong, 3 分钟, 可扶椅 - [Pulling Up the Earth - Grounding Exercise](https://tai-chi.app/zh/library/pulling-up-the-earth-grounding-exercise-8s1wWnuFTqc) — John Weiss, MMQ - Certified Qigong Instructor , 3 分钟, 可扶椅 - [Tai Chi for Arthritis 1 - Front View (5 of 12)](https://tai-chi.app/zh/library/tai-chi-for-arthritis-1-front-view-5-of-12-CzBagwk5a2w) — Veterans Health Administration, 4 分钟, 可扶椅 - [Seated qigong Routine](https://tai-chi.app/zh/library/seated-qigong-routine-ZGUFWFU8plI) — Qigong Solution, 4 分钟, 坐式 - [Loosen Your Shoulders | Tai Chi Arm Flow](https://tai-chi.app/zh/library/loosen-your-shoulders-tai-chi-arm-flow-hKkKCHA6QTE) — San San Tai Chi, 4 分钟, 可扶椅 - [Seated Tai Chi for Arthritis or joint mobility issues](https://tai-chi.app/zh/library/seated-tai-chi-for-arthritis-or-joint-mobility-issues-WZ9k2uL1DX8) — Heidi Gillis, 4 分钟, 坐式 - [Great Qigong Warm Up Shake exercise technique for relaxation and calming the mind](https://tai-chi.app/zh/library/great-qigong-warm-up-shake-exercise-technique-for-relaxation-VIc7HIyUPbE) — NatureHealth.com.au, 4 分钟, 可扶椅 - [Perth Tai Chi Academy: Cool Down Routine](https://tai-chi.app/zh/library/perth-tai-chi-academy-cool-down-routine-8eieU4GZs1E) — Perth Tai Chi Academy, 4 分钟, 可扶椅 - [Qigong Warm Up Exercises - Part 1 - for Joint Health - Simon Blow](https://tai-chi.app/zh/library/qigong-warm-up-exercises-part-1-for-joint-health-simon-blow-nQke6zgwtz4) — simonblowqigong, 4 分钟, 可扶椅 - [Qigong Morning Warm Up Easy Exercise Routine for all ages](https://tai-chi.app/zh/library/qigong-morning-warm-up-easy-exercise-routine-for-all-ages-arxBOBu4EZg) — NatureHealth.com.au, 4 分钟, 可扶椅 - [Tai Chi Qigong Warm up Exercises for the neck and shoulders.](https://tai-chi.app/zh/library/tai-chi-qigong-warm-up-exercises-for-the-neck-and-shoulders-pptljumTpl4) — CCH 360, 4 分钟, 可扶椅 - [Tai Chi for Beginners | Qi Gong Warm Up | Dr Paul Lam Technique](https://tai-chi.app/zh/library/tai-chi-for-beginners-qi-gong-warm-up-dr-paul-lam-technique-aFloElusLtQ) — Ann Swanson Wellness, 5 分钟, 可扶椅 - [Wake Up Your Qi | Easy Daily Qigong Routine for Joint Mobility](https://tai-chi.app/zh/library/wake-up-your-qi-easy-daily-qigong-routine-for-joint-mobility-gpLYb8Rwqyo) — Glowpoint Acupuncture, 6 分钟, 可扶椅 - [Tapping The 'Eight Nests' - Simple Way to Get Rid of Toxins](https://tai-chi.app/zh/library/tapping-the-eight-nests-simple-way-to-get-rid-of-toxins-sTEmaYkbIlU) — Dr. Alex Hui, 6 分钟, 可扶椅 - [Wudang Five Animal Qigong 氣功 Qigong for Health](https://tai-chi.app/zh/library/wudang-five-animal-qigong-qigong-for-health-n5FMhYvxvPY) — WudangBing, 6 分钟 - [Easy Qigong Warm Up😃](https://tai-chi.app/zh/library/easy-qigong-warm-up-FR7-XiyV4rM) — Qigong For Vitality, 6 分钟, 可扶椅 - [Eight Brocades Qigong | 6 Minute Daily Qigong Practice | Follow Me Version](https://tai-chi.app/zh/library/eight-brocades-qigong-6-minute-daily-qigong-practice-follow-9cPYQoB1yik) — QIGONG TAICHI CENTRE | Yogalily Studio, 6 分钟, 可扶椅 - [NECK & SHOULDER STRESS RELEASE | SEATED QIGONG | 5 MINUTE](https://tai-chi.app/zh/library/neck-shoulder-stress-release-seated-qigong-5-minute-2aJ2su6U7Ok) — QiYoga With LuChin, 6 分钟, 坐式 - [Tai Chi for arthritis - back / Riny Gilissen - Ellen Olie](https://tai-chi.app/zh/library/tai-chi-for-arthritis-back-riny-gilissen-ellen-olie-HMyCyL9Uen4) — Janine Wilms, 6 分钟, 可扶椅 - [Tai Chi for Arthritis 1 & 2 - Front View (7 of 12)](https://tai-chi.app/zh/library/tai-chi-for-arthritis-1-2-front-view-7-of-12-YkMu70_Ibd4) — Veterans Health Administration, 7 分钟, 可扶椅 - [Seated Tai Chi (6 mins)](https://tai-chi.app/zh/library/seated-tai-chi-6-mins-KC01DP3z0U0) — WA Centre for Rural Health, 7 分钟, 坐式 - [Tai Chi for Arthritis 1 & 2 - Back View (8 of 12)](https://tai-chi.app/zh/library/tai-chi-for-arthritis-1-2-back-view-8-of-12-1mDBXLrn0SE) — Veterans Health Administration, 7 分钟, 可扶椅 - [RELAX and REFRESH YOURSELF | 5-Minute Qigong Seated STRETCH](https://tai-chi.app/zh/library/relax-and-refresh-yourself-5-minute-qigong-seated-stretch-97id1FcUEJ8) — Qigong Meditation, 7 分钟, 坐式 - [Shibashi - 18 form with instruction - Tai Chi / Qigong](https://tai-chi.app/zh/library/shibashi-18-form-with-instruction-tai-chi-qigong-p-QHJowjU4Y) — Theresa Perry Wellbeing, 7 分钟, 可扶椅 - [Tai Chi Shibashi Full 18 Movements Seated](https://tai-chi.app/zh/library/tai-chi-shibashi-full-18-movements-seated-T2SscwGK4oE) — My Simple Steps, 7 分钟, 坐式 - [7 min Tai Chi Stretch | Cool Down and Ground your Body & Mind | For Beginners | #tai chi on FlowZYM](https://tai-chi.app/zh/library/7-min-tai-chi-stretch-cool-down-and-ground-your-body-mind-fo-av-mExgc_AE) — Elly's Fitness, 7 分钟, 可扶椅 - [Chair Tai Chi](https://tai-chi.app/zh/library/chair-tai-chi-FEcnF6qaCBU) — Concierge Home Care, 8 分钟, 坐式 - [Shibashi - The 18 movements with instruction; Tai Chi/Qigong.](https://tai-chi.app/zh/library/shibashi-the-18-movements-with-instruction-tai-chi-qigong-hHoQhLNaV30) — FreeMeditationInfo, 8 分钟, 可扶椅 - [Tai Chi for Beginners: 5 Movements for a Full Mind-Body Reset](https://tai-chi.app/zh/library/tai-chi-for-beginners-5-movements-for-a-full-mind-body-reset-SNJOFupS9V0) — Rooted Alchemy Tai Chi & Qigong, 9 分钟, 可扶椅 - [10 Minute Energising Qigong Warm-Up](https://tai-chi.app/zh/library/10-minute-energising-qigong-warm-up-XuavsCtVeCQ) — Qigong with Kseny, 10 分钟, 可扶椅 - [Seated Exercises for Older Adults](https://tai-chi.app/zh/library/seated-exercises-for-older-adults-8BcPHWGQO44) — Dartmouth Health, 10 分钟, 坐式 - [10 minute Qigong Tai Chi Warm Up Exercises | English Instruction](https://tai-chi.app/zh/library/10-minute-qigong-tai-chi-warm-up-exercises-english-instructi-mYQ916xX4Os) — QIGONG TAICHI CENTRE | Yogalily Studio, 10 分钟, 可扶椅 - [Shibashi 18 Step Tai Chi Qigong form](https://tai-chi.app/zh/library/shibashi-18-step-tai-chi-qigong-form-KpiOkD2SlFM) — Taiflow, 10 分钟, 可扶椅 - [Tai Chi for Arthritis (Part 2) Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/tai-chi-for-arthritis-part-2-video-dr-paul-lam-free-lesson-a-fAa84WsUmno) — Dr Paul Lam - Tai Chi Productions, 10 分钟, 可扶椅 - [SEATED TAI CHI for beginners, seniors, over 60s or older adults looking for seated exercise](https://tai-chi.app/zh/library/seated-tai-chi-for-beginners-seniors-over-60s-or-older-adult-G2amZq5HvqA) — Freshfield Fitness TAI CHI ACTIVE, 10 分钟, 坐式 - [T’ai Chi for Arthritis | Warm up Exercises (detailed instruction) (HSS)](https://tai-chi.app/zh/library/t-ai-chi-for-arthritis-warm-up-exercises-detailed-instructio-rODiQ0ODsgA) — Hospital for Special Surgery, 11 分钟, 可扶椅 - [Sun Style Tai Chi Warm Up](https://tai-chi.app/zh/library/sun-style-tai-chi-warm-up-GpR7nCRWFZs) — Veterans Health Administration, 11 分钟, 可扶椅 - [18 Chi Quong Shibashi (Tai Chi Qigong 18)](https://tai-chi.app/zh/library/18-chi-quong-shibashi-tai-chi-qigong-18-8_qwK8GykFA) — Tim Mooney, 11 分钟, 可扶椅 - [Warm-Up For Qi Gong Exercises](https://tai-chi.app/zh/library/warm-up-for-qi-gong-exercises-SHtEAduetHc) — Dr. Alex Hui, 11 分钟, 可扶椅 - [Seated Tai Chi Program 1](https://tai-chi.app/zh/library/seated-tai-chi-program-1-EU69w1mOFWk) — CKCHC, 11 分钟, 坐式 - [Qigong Yi Jin Jing (Muscle Tendon Change Classic) - Yi Jin Jing for Beginners](https://tai-chi.app/zh/library/qigong-yi-jin-jing-muscle-tendon-change-classic-yi-jin-jing-Q7oDEH53yAE) — Qigong with Kseny, 11 分钟 - [Tai Chi for Beginners | Warm Up & Flexibility Exercises | Best Instructional Video Tai Chi Series](https://tai-chi.app/zh/library/tai-chi-for-beginners-warm-up-flexibility-exercises-best-ins-R3QM9hB1pPg) — BodyWisdom, 12 分钟, 可扶椅 - [Get Moving With SEATED TAI CHI - Gentle Chair Exercises for Seniors](https://tai-chi.app/zh/library/get-moving-with-seated-tai-chi-gentle-chair-exercises-for-se-ee9JMqhbfws) — Freshfield Fitness TAI CHI ACTIVE, 12 分钟, 坐式 - [5 Element Qigong Practice - full version](https://tai-chi.app/zh/library/5-element-qigong-practice-full-version-_6Y8QSVyYhM) — Mimi Kuo-Deemer, 12 分钟 - [Qigong Exercise to Start Your Day - Five Elements Qigong](https://tai-chi.app/zh/library/qigong-exercise-to-start-your-day-five-elements-qigong-rTuJz5uYHMk) — Araya Holistic Pain Management Healthcast, 12 分钟, 可扶椅 - [English Commands - “Yi Jin Jing 2025” Health Qigong - China Official Demo Video released in 2025](https://tai-chi.app/zh/library/english-commands-yi-jin-jing-2025-health-qigong-china-offici-rmXtcnggkgk) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 13 分钟 - [10 Min Tai Chi Inspired Full Body Mobility | Improve Health & Ease Joint Pain | No Jumping](https://tai-chi.app/zh/library/10-min-tai-chi-inspired-full-body-mobility-improve-health-ea-6QjH9-Xf6aM) — Lucy Wyndham-Read, 13 分钟, 可扶椅 - [Tai Chi Qigong Shibashi Set 2 (Follow along) | Mirrored version with breathing timing](https://tai-chi.app/zh/library/tai-chi-qigong-shibashi-set-2-follow-along-mirrored-version-pypi7456Yso) — Qinergy, 13 分钟 - [SEATED TAI CHI (10 mins) - (April 2022)](https://tai-chi.app/zh/library/seated-tai-chi-10-mins-april-2022-AyCuUAwdMn8) — Freshfield Fitness TAI CHI ACTIVE, 13 分钟, 坐式 - [Perth Taichi Academy: 18 Taiji Qigong](https://tai-chi.app/zh/library/perth-taichi-academy-18-taiji-qigong-32tH89vBtTs) — Perth Tai Chi Academy, 13 分钟, 可扶椅 - [Five Animals Frolics Qigong (follow me) | Wu Xin Qi | 五禽戏](https://tai-chi.app/zh/library/five-animals-frolics-qigong-follow-me-wu-xin-qi-at48P7E5zRs) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [Health Qigong "Five-Animal Frolics” (Wu Qin Xi) - English, General Administration of Sport of China](https://tai-chi.app/zh/library/health-qigong-five-animal-frolics-wu-qin-xi-english-general-EoVnpj3MKpo) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 14 分钟 - [Tai Chi Warm-Up Exercises for Balance and Mobility | Tai Chi with MSK](https://tai-chi.app/zh/library/tai-chi-warm-up-exercises-for-balance-and-mobility-tai-chi-w-pbRvCaz3MnQ) — Memorial Sloan Kettering Cancer Center, 14 分钟, 可扶椅 - [Eight Brocades Qigong Practice with English instruction](https://tai-chi.app/zh/library/eight-brocades-qigong-practice-with-english-instruction-BQ42w9NZHfA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [Five Animals Qigong with English Instruction | Wu Xin Qi](https://tai-chi.app/zh/library/five-animals-qigong-with-english-instruction-wu-xin-qi-FOQQxtmVBIA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [Simplest + Most Effective Qigong Warm Up Routine](https://tai-chi.app/zh/library/simplest-most-effective-qigong-warm-up-routine-wuhq16ays8) — Regeneration Tai Chi, 14 分钟 - [18 Tai Chi Qigong Shibashi Set 1 with Karen](https://tai-chi.app/zh/library/18-tai-chi-qigong-shibashi-set-1-with-karen-8C53mwM9ddE) — Karen Soo, 15 分钟 - [15 Minute Qigong For Joint Mobility - Full Body Warm Up Exercises](https://tai-chi.app/zh/library/15-minute-qigong-for-joint-mobility-full-body-warm-up-exerci-0oGhBgGjsKM) — Qigong with Kseny, 15 分钟, 可扶椅 - [15 min Seated Tai Chi in a Chair for Seniors, Beginners](https://tai-chi.app/zh/library/15-min-seated-tai-chi-in-a-chair-for-seniors-beginners-dq9lF7Wr2wo) — Itstimefitness, 16 分钟, 坐式 - [Sitting Qigong Routine to Relax and Restore - w/ Jeffrey Chand](https://tai-chi.app/zh/library/sitting-qigong-routine-to-relax-and-restore-w-jeffrey-chand-ppM9FRRX-Uo) — Qigong For Vitality, 16 分钟, 坐式 - [八段锦 · Ba Duan Jin (8 Brocade Exercise) Qi Gong](https://tai-chi.app/zh/library/ba-duan-jin-8-brocade-exercise-qi-gong-3FJy0EDoYK0) — Shaolin Temple Europe 歐洲少林寺, 16 分钟 - [15-Minute Chair Exercises For Seniors: Simple Seated Workout For Over 60s - Fitness Workout](https://tai-chi.app/zh/library/15-minute-chair-exercises-for-seniors-simple-seated-workout-HwES4OSc9H8) — ElderfitTV Experts In Over 60s Health & Fitness, 17 分钟, 坐式 - [Qigong with Karen: Warm Up & Immune Booster](https://tai-chi.app/zh/library/qigong-with-karen-warm-up-immune-booster-ZL34Q2xjE_Y) — Karen Soo, 17 分钟, 可扶椅 - [10 min Seniors Seated Tai Chi for Beginners | + Progress to Standing - 3 Exercises Holding A Chair](https://tai-chi.app/zh/library/10-min-seniors-seated-tai-chi-for-beginners-progress-to-stan-9jy7uG9yoG0) — Itstimefitness, 17 分钟, 可扶椅 - [Tai Chi Warm Up (2 of 12)](https://tai-chi.app/zh/library/tai-chi-warm-up-2-of-12-mCQdy3sQk30) — Veterans Health Administration, 17 分钟, 可扶椅 - [15 Minute Seated Tai Chi Flow | Begin with Breath Tai Chi](https://tai-chi.app/zh/library/15-minute-seated-tai-chi-flow-begin-with-breath-tai-chi-skBfcBsnd7E) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 分钟, 坐式 - [15 MIN TAI CHI JOINT MOBILITY to feel Young and Agile - Joint Warm Up](https://tai-chi.app/zh/library/15-min-tai-chi-joint-mobility-to-feel-young-and-agile-joint-SXv0zXyLw4U) — Tai Chi and Mountains, 18 分钟 - [Seated Modified Tai Chi for Seniors and Beginners | Mobility](https://tai-chi.app/zh/library/seated-modified-tai-chi-for-seniors-and-beginners-mobility-Jz1wa4dp9Hs) — Itstimefitness, 18 分钟, 坐式 - [Quick Qigong Warm-Up | Prepare Your Body for Exercise](https://tai-chi.app/zh/library/quick-qigong-warm-up-prepare-your-body-for-exercise-qMp2fIedlnk) — White Tiger Qigong, 18 分钟 - [八段錦 - Ba Duan Jin - 8 Brocades Qi Gong | TCM Healing Center](https://tai-chi.app/zh/library/ba-duan-jin-8-brocades-qi-gong-tcm-healing-center-9e4j7mmUa4s) — TCM Healing Center, 19 分钟 - [20-Minute Qigong & Tai Chi Routine for Beginners | Complete Follow-Along](https://tai-chi.app/zh/library/20-minute-qigong-tai-chi-routine-for-beginners-complete-foll-sFwcLcdhp5I) — Rooted Alchemy Tai Chi & Qigong, 19 分钟 - [Sitting Tai Chi and Qigong Wellness Exercises (70% Speed)](https://tai-chi.app/zh/library/sitting-tai-chi-and-qigong-wellness-exercises-70-speed-2gFSOKR64oY) — George Chengxi Bao, 20 分钟, 坐式 - [20 MIN TAI CHI WARM UP AND STRETCH - Joint Mobility, Stretching & Relaxation as an Anti Aging System](https://tai-chi.app/zh/library/20-min-tai-chi-warm-up-and-stretch-joint-mobility-stretching-pNYHVe7nC3I) — Tai Chi and Mountains, 20 分钟 - [18 Tai Chi Qigong Shibashi Set 2 with Karen](https://tai-chi.app/zh/library/18-tai-chi-qigong-shibashi-set-2-with-karen-fuCtnR4Iv4A) — Karen Soo, 20 分钟 - [Seated Tai Chi Exercises For Seniors - Easy to Follow](https://tai-chi.app/zh/library/seated-tai-chi-exercises-for-seniors-easy-to-follow-_lKO03x_5OU) — Tai Chi Made Easy with David-Dorian Ross, 20 分钟, 坐式 - [Tai Chi Qigong 18 Form (Shi Ba Shi) 太極氣功十八式 with Vivien Chao](https://tai-chi.app/zh/library/tai-chi-qigong-18-form-shi-ba-shi-with-vivien-chao-ADVMFVirsjU) — Balance For Life, 20 分钟, 可扶椅 - [Qigong Full 20-Minute Daily Routine](https://tai-chi.app/zh/library/qigong-full-20-minute-daily-routine-cwlvTcWR3Gs) — Eight Pieces, 20 分钟 - [Ba Duan Jin / Eight Silk Brocades 八段錦](https://tai-chi.app/zh/library/ba-duan-jin-eight-silk-brocades-irCaKtqWmik) — Yoqi Yoga and Qigong, 21 分钟 - [Oncology | Tai chi warm-up exercise for beginners | Exercise class | Ascension Saint Thomas](https://tai-chi.app/zh/library/oncology-tai-chi-warm-up-exercise-for-beginners-exercise-cla-oEEMI7mqqL0) — Ascension, 21 分钟, 可扶椅 - [SEATED TAI CHI - Gentle Exercise for Seniors, Older Adults and Over 60 (May 2021)](https://tai-chi.app/zh/library/seated-tai-chi-gentle-exercise-for-seniors-older-adults-and-rgjyeS6OByg) — Freshfield Fitness TAI CHI ACTIVE, 22 分钟, 坐式 - [Five Animal Qigong Full Routine](https://tai-chi.app/zh/library/five-animal-qigong-full-routine-98AliPKDtFk) — Dr. Alex Hui, 23 分钟 - [Tai Chi Warm Up Exercise Tutorial (Full version - 23 mins)](https://tai-chi.app/zh/library/tai-chi-warm-up-exercise-tutorial-full-version-23-mins-KV-rZsddrp8) — David Bao (暴一宏), 24 分钟 - [Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung](https://tai-chi.app/zh/library/tai-chi-qigong-shibashi-set-1-by-master-wing-cheung-JHQmY2sLhbI) — Tai Chi Qigong Shibashi, 24 分钟, 可扶椅 - [At home: basic Tai Chi exercises](https://tai-chi.app/zh/library/at-home-basic-tai-chi-exercises-CJf7bVR2qs) — WokinghamBC, 24 分钟, 可扶椅 - [SEATED TAI CHI -session 1](https://tai-chi.app/zh/library/seated-tai-chi-session-1-pYr3JswvMgM) — Cardiff and Vale University Health Board, 24 分钟, 坐式 - [Easy 25-Minute Qi Gong Routine (Introduction to Chinese Five Elements Qi Gong)](https://tai-chi.app/zh/library/easy-25-minute-qi-gong-routine-introduction-to-chinese-five-fADrBXkVruY) — Holden QiGong, 25 分钟, 可扶椅 - [Qi Gong Warm Up Exercise for Joint Health](https://tai-chi.app/zh/library/qi-gong-warm-up-exercise-for-joint-health-d7o2FY2aCto) — Aaron Daniels, 28 分钟 - [林厚省 太极气功十八式](https://tai-chi.app/zh/library/class-TskBi0XCsLM) — Keem Yap, 37 分钟 - [Qigong for Health - Five Element Qigong | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/qigong-for-health-five-element-qigong-dr-paul-lam-free-lesso-T2CGqL1oqR4) — Dr Paul Lam - Tai Chi Productions, 39 分钟, 可扶椅 - [Tai Chi for Arthritis with Dr. Paul Lam](https://tai-chi.app/zh/library/tai-chi-for-arthritis-with-dr-paul-lam-yoN6P9D4yAY) — The New York City Department for the Aging, 42 分钟, 可扶椅 - [Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/tai-chi-for-beginners-video-dr-paul-lam-free-lesson-and-intr-hIOHGrYCEJ4) — Dr Paul Lam - Tai Chi Productions, 44 分钟, 可扶椅 - [Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/tai-chi-for-arthritis-video-dr-paul-lam-free-lesson-and-intr-tAOuEpa01j4) — Dr Paul Lam - Tai Chi Productions, 49 分钟, 可扶椅 - [Tai Chi to Help Arthritis with Dr. Paul Lam](https://tai-chi.app/zh/library/tai-chi-to-help-arthritis-with-dr-paul-lam-qj0ft1CQC_4) — Arthritis Society Canada, 82 分钟, 可扶椅 ## 怎么设置 在练习界面选*关节*作为目标。如果问题出在膝盖， 即使你不用支撑也能应付，也请在行动能力里回答*有支撑*： 它会把强度限制在柔和，并把练习限制在旁边有把椅子就能做的素材上—— 膝盖疼的人多数应该停在这个设置上。 相关且值得一看：[坐式与椅上练习](https://tai-chi.app/for/seated)， 它和这里的多数课程重合，并且把站立部分整个去掉了。 ## 相关内容 - [坐着也能练的太极](https://tai-chi.app/zh/for/seated) - [练平衡，走路更稳的太极](https://tai-chi.app/zh/for/balance) - [零基础也能开始的太极](https://tai-chi.app/zh/for/beginners) - [八段锦，以及那几套活得比谁都久的功法](https://tai-chi.app/zh/for/eight-brocades)