For Ideal Performance State (IPS) or In the Zone Training. Call +65 94312135

emWave Personal Stress Reliever

MInd Training for TaiChi. Call +65 94312135 or email to tsenyu1@singnet.com.sg

TAI CHI SYNERGY SERVICES

Basic Postural Education and Treatment. Call +65 94312135

The self-treatment will mobilise the stiff and often immobile thoracic spine and lower back, alleviate headaches, aches and pains and ultimately improve performance. The process involved postural assessment in 3 planes (saggital, frontal and transverse) and techniques (3 ilterations) of treatment; these may involve some corrective exercises and soft tissue work.

The rack can be purchased and is specifically designed to achieve mobility (Refer to http://taichihealthfitness.blogspot.com/ for the full descriptions and purchases).

■ It allows you to stretch the anterior muscles of the chest and shoulders that are deemed short and often inflexible due to poor posture.

■ It mobilises the thoracic spine, increasing your ability to extend and rotate through this important area.

■ Mobilising the thoracic region helps increase the available movement in the shoulder and pelvic region, allowing us to move more freely and efficiently.

■ Serves as treatment equipment and later as fitness equipment during the maintenance phasse. Enhance quality of life over life cycle

Many good results and testimontials have been received from Sedentary adults, Yoga, Pilates and Tai Chi practioners / instructors, cyclists, runners, swimmers, golfers, tennis players, badminton players, dancers, scoliosis clients, clients with low back pain / hand numbness / nerves impingement etc.

Tai Chi Mass Workout Event (15 May 2010) Planning Document - Sample

Provides You With Physical Activity Tips and Recommendations.

Friday, May 28, 2010

Commentary - Spot Reduction and Fat

Taichi for Health (增健太极拳) at Potong Pasir CC


This is our 4th Taichi for Health lesson in Potong Pasir CC. We have about 30 participants learning and practising on every Wednesday evening at Blk 102, Potong pasir Zone 3 RC. We are all friends and it is very enjoying and motivating to see all the students attentive, following closely to every sequence of the movements and asking questions to clarify doubts.

Occasionally, I have to give advice for students to get medical consultations from Doctor and giving solutions (I am an exercise physio/ biomechanist in my work) utilising Taichi spplied science techniques to my students coming to seek my help on their knee pain, stiff necks, plantar fasciitis, hand dumbness, low back pain and so on .... 

We also like to thanks Ms Tan Ai Choo (Assistant Constituency Manager), Ms Tan Hong Chong and Mr. Foo (RC Zone 3 Vice Chairman) for giving us the full support such as the publicity, enrolment, weekly setup, announcements etc.

Monday, May 3, 2010

八段锦 (Ba Duan Jing)

 

八段锦是由八节动作组成的一种健身运动方法。全套动作精炼,运动量适度,其每节动作的设计,都针对一定的脏腑或病症的保健与治疗需要,有疏通经络气血、调整脏腑功能的作用。其名最早见于宋代洪迈《夷坚志》中。曾《道枢·众妙篇》曾记述了具体练习方法:“仰掌上举以治三焦者也,左肝右肺如射雕焉;东西独托所以安其脾胃矣;返复而顾所以理其伤劳矣;大小朝天所以通其五藏矣;咽津补气,左右挑其手,摆鳝之尾所以祛心之疾矣;左右手以攀其足所以治其腰矣。”《灵剑子引导子午记》也记有:“仰托一度理三焦,左肝右肺如射雕,东脾单托西通胃,五劳回顾七伤调,游鱼摆尾通心脏,手攀双足理于腰,次鸣天鼓三十六,两手掩耳后头敲。”八段锦在历代相传中得到不断发展,流派繁多,现代较为流行的练习方法和歌诀见于清代梁世昌《易筋经图说》所附《八段锦》(撰者不详)中。


  【基本内容和方法】

  (一)“两手托天理三焦”法

  直立,两足分开,与肩同宽。两臂自然松垂身侧,然后徐徐自左右侧方上举至头顶,两手手指相叉,翻掌,掌心朝上如托天状,同时顺势踮两脚跟,再将两臂放下复原,同时两脚跟轻轻着地。如此反复多遍。若配合呼吸,则上托时深吸气,复原时深呼气。

  (二)“左右开弓似射雕”法
 
  直立,左足跨出一大步,身体下蹲作骑马式。两臂在胸前交叉,右臂在外,左臂在内,眼看左手,然后左手握拳,食指翘起向上,拇指伸直与食指成八字撑开。接着左臂向左推出并伸直,头随而左转,眼看左手食指,同时右手握拳,展臂向右平拉作拉弓状。动作复原后左右互换,反复进行数次。如配合呼吸,则展臂及拉弓时吸气,复原时呼气。

  (三)“调理脾胃须单举”法

  直立,两足分开,与肩同宽。右手翻掌上举,五指并紧,掌心向上,指尖向右,同时左手下按,掌心向下,指尖向前。动作复原后,两手交替反复进行,反复多遍,如配合呼吸,则上举下按时吸气,复原时呼气。

  (四)“五劳七伤向后瞧”法

  直立,两足分开,与肩同宽。两手掌心紧贴腿旁,然后头慢慢左顾右盼向后观望。如配合呼吸,则向后望时吸气,复原时呼气。

  (五)摇头摆尾去心火

  两足分开,相距约三个足底的长度,屈膝半蹲成骑马势。两手张开,虎口向内,扶住大腿前部。头部及上体前俯,然后作圆环形转摇,转动数圈后再反方向转摇。在转腰的同时,适当摆动臀部。如配合呼吸,则在转腰时吸气,复原时呼气。

  (六)“两手攀足固肾腰”法

  直立,并足,两膝挺伸、上身前俯,以两手攀握两足趾(如碰不到,不必勉强),头略昂起。然后恢复直立姿势,同时两手握拳,并抵于腰椎两侧,上身缓缓后仰,再恢复直立姿势。反复进行。本式采用自然呼吸。

  (七)“攒拳怒目增气力”法

  两腿分开屈膝成骑马势,两手握拳放在腰旁,拳心向上。右拳向前方缓缓击出,右臂伸直,拳心向下,两眼睁大,向前虎视。然后收回左拳,如法击出右拳,左右交替进行。如配合呼吸,则击拳时呼气,收拳时吸气。

  (八)“背后七颠百病消”法

  直立,并足,两掌紧贴腿侧,两膝伸直,足跟并拢提起,离地数寸,同时昂首,作全身提举势。然后足跟轻轻着地复原。反复进行。如配合呼吸,则足跟提起时吸气,足跟着地时呼气。

  【自我保健应用】

  “两手托天理三焦”法可吐故纳新,调理脏腑功能,消除疲劳,滑利关节(尤其是对上肢和腰背)。“左右开弓似射雕”法通过扩胸伸臂可以增强胸肋部和肩臂部肌力,加强呼吸和血液循环,有助于进一步纠正姿势不正确所造成的病态。

  “调理脾胃须单举”法有助于防治胃肠病。

  “五劳七伤向后瞧”法可消除疲劳,健脑安神,调整脏腑功能,防治颈肩酸痛。

  “两手攀足固肾腰”法可增强腰部及下腹部的力量,但高血压病和动脉硬化患者,头部不宜垂得太低。

  “攒拳怒目增气力”法可激发经气,加强血运,增强肌力。

  “背后七颠百病消”法可疏通背部经脉,调整脏腑功能。长期坚持练习八段锦可增强体质,防止疾病。

75% of seniors (50 years old and above) in Singapore Screened "at risk"



Commentary:
The first thing that the government is doing is to get majority of the seniors to be active and social networking; before start to talk about meeting health and fitness requirements and then looking at whether they are biomechanically doing (e.g. brisk walk, dancing etc) correctly and train smart for quality of life.

It will be great for existing that are active to meet health and fitness requirements and doing corrective exercise to improve for better quality of life.

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

Client Testimonials

"My knees and lower extremities feel better now during my Tai Chi practice. Thank you for your postural assessment, corrective exercise therapy prescriptions and methodologies used in Tai Chi movements." - after one consultation on Sunday morning

Joan, Tai Chi student from Yio Chu Kang CC



"Hi Maureen, Enyu,
Thank you for taking time to prepare and share your knowledge at our training clinic on Sunday. Nice to have you around to share on your expertise. I think I speak for all attendees to say that we all brought back muck insight to our walking techniques.

FYI and already confirmed, we will also load the pictures into LTAW's website "

Ng Yousi - Let's Take A Walk 2009 - Chairperson
Weizhen Chen - Let's Take A Walk 2009 Committee



"I learnt loads and enjoyed Sat's session!" Thank you very much Coach Tan :)" - Tapering Training

" The whole team (Maureen, GG, Coach Tan and Jon) worked well with each other strengths, which I truly respect. Based on the tentative resulta, EneRgyworkz team was accompanied by other teams with similar timings. More importantly, the distance was finished and not with terrible injuries"

Diane, Shariff, GiaYee - EneRgyWorkz Marathoners NorthFace100 2009



"I am doing the exercise prescriptions every daily and really I am feeling better. Thank you very much with you around, I will be well"

Ang KH, Polytechnic Lecturer - walking deficiencies, cannot squat, diabetes and high blood pressure (under medication)



" Wishing you a Happy Teacher's Day (1st Sep). Thank you for your patience in helping your student auntie to heal. I managed to knee at church on Sunday. I am so happy that my legs does not hurt already. I will always remember you as my World Best Teacher :-) Thank you. "

Elise Nge, Business Executive



"I have followed the training methods you taught me on stretching and postural techniques; and now when I do my Tai Chi, my knee pain has disappeared. Truly appreciate and thank you so much for teaching me the scientifc ways of practising Tai Chi"

Bay MK, Product Promoter



" Thank you for treatment to solve my heel pain problem(plantar facsiitis). It really hurt me alot before I met up with you. You have trained me on the correct posture and your coaching is easily understood. Thank you"

Kelvin Koh, Pharmaceutical Manager



" Your treatments using T-Rack and corrective exercise therapy prescriptions allow me to correct my conditions and my pain has reduced tremendously. I can now do my self treatment at home and thank you for spending your valuable time"

Zubai, Business woman (Client with scoliosis)



"Dear Therapists of Let's Take a Walk 2008

8 months of planning, 13 committee members, 33 hours of event, close to 100 volunteers, over 900 participants and more than $60,000 raised. These are some numbers from Let's Take A Walk 2008 successfully held over the last weekend.

Thank you. Thank you to all of you who have sacrifice your time to help us over the weekend. Your contribution and professionalism has contributed to the success of our event."

Chan Peng, On behalf of Organising Committee 2008

Click here to download the full Your Prescription for Health flier series, or choose a flier below

Exercise is Medicine

Information and recommendations for exercising safely with a variety of health conditions.

Exercising and Alzheimer's

Exercising with Amyotrophic Lateral Sclerosis

Exercising with Anemia

Exercising with an Aneurysm

Exercising with Angina

Exercising with Anxiety and Depression

Exercising with Arthritis

Exercising with Asthma

Exercising with Atrial Fibrillation

Exercising Following a Brain Injury

Exercising with Cancer

Exercising Following Cardiac Transplant

Exercising with Cerebral Palsy

Exercising with Chronic Heart Failure

Exercising with Chronic Obstructive Pulmonary Disease

Exercising with Chronic Restrictive Pulmonary Disease

Exercising Following Coronary Artery Bypass Graft Surgery

Exercising with Cystic Fibrosis

Exercising with End-Stage Metabolic Disease

Exercising with Epilepsy

Exercising with Frailty

Exercising with Hearing Loss

Exercising Following a Heart Attack

Exercising with Hyperlipidemia

Exercising with Hypertension

Exercising while Losing Weight

Exercising with Lower Back Pain

Exercising Following Lung or Heart-Lung Transplantation

Exercising with Mental Retardation

Exercising with Multiple Sclerosis

Exercising with Muscular Dystrophy

Exercising with Osteoporosis

Exercising with a Pacemaker or Implantable Cardioverter Defibrillator

Exercising with Parkinson's Disease

Exercising with Peripheral Arterial Disease

Exercising with Polio or Post-Polio Syndrome

Exercising Following a Stroke

Exercising with Type 2 Diabetes

Exercising with Valvular Heart Disease

Exercising with Visual Impairment

Low Back Pain - Understanding

Osteoporosis

ABC Diabetes

Why We Need to Retool "Use It Or Lose It": Healthy Brain Aging

Arthritis

Johns Hopkins Arthritis Center

TaiChi Routines and Circuit Training Depot (road near the rail track is now accessible)


View Taichi Depots and Training Routes in a larger map
Incorporating all the health and fitness components (Oct '08 articles) into exercise programs may not be easy for busy working adults, executives, businessmen and women when time is hard to optmise. The amount of time spend on exercises whether it is physical preparation and conditioning or routine practices must be effective and meeting the health and fitness requirements.

This requires a proper exercise prescriptions (daily and weekly) for individuals and appropriate circuit design (including bad weather) using existing natural environment (depending on individual preferences, preferably mixture of indoor and outdoor) around us to keep us healthy and fit. Time must be well-spend.

For example: some of my clients are doing warming up and stretching at home, their Taichi aerobic activties are done using the outdoor circuit and cooling down with Taichi routines followed by stretching near thereby their house. The re-hydration with fuild is done at home during rest followed by his bath. They have multiple version of programs (changing the variables of the components and types) for variety.


If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

TaiChi Jogging For Neuromuscular Body Alignment (11km)


View TaiChi Jogging Route (11km) in a larger map

Bukit Timah Nature Reserve Trekking

Bukit Timah Nature Reserve Trekking
Refer to dotted "Red" route. Email to tsenyu1@singnet.com.sg if you want to be informed and to participate of this event. It takes less than 2 hours for complete circuit. Timing varies and depending on the fitness and size of the group. Learning and understand proper human walking mechanics and the need of conditioning for Activities of Daily Living (ADL)

MacRitchie Trails

MacRitchie Trails
Follow the "Yellow" route and through the hanging bridge (about 13km)

Hiking Route from Yew Tee to Bukit Timah Hill & MacRitchie Trails

Hiking Routes in the Natural Reserve:

Bukit Timah Nature Reserve
--------------------------------
http://web.singnet.com.sg/~tsenyu1/Bukit_Timah_Hiking_Route_(From_Yew_Tee).jpg

MacRitchie hiking trails
---------------------------
http://web.singnet.com.sg/~tsenyu1/MacRitchie_Hiking_Trails_(From_Bukit_Timah_Nature_Reserve).jpg

If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

21km Route (Half Marathon)


View 21km Route (Half Marathon) in a larger map

LTAW - 50km Power Walk


View LTAW 2009 50Km PowerWalk in a larger map

LTAW 50 - 100km Extreme Walk


View LTAW 2009 50-100Km ExtremeWalk in a larger map

太極拳概述

太極拳概述 little monkey

太極拳 - 武當絕學,繁體字,二十五頁的太極拳綱要

Wraecca

TAI CHI 42 Quan

Tai Chi Quan Simplified 24 Forms Steps Movement

Challenges Inherent to T'Ai Chi Research- Part I

Challenges Inherent to T'Ai Chi Research - Part II