Tai chi pliés are exercises that stretch and strengthen the quadriceps and gluteus muscles, removing the excessive tugging on the hips and joints to relieve pain rapidly. They strengthen the muscles in a lengthened position, liberating and energizing all the surrounding joints.
1. Begin by standing in a comfortably wide stance. Hold the chair with one hand. Note: You can also face the chair and hold it with both hands if that helps you feel more secure and balanced.
2. Turn your feet out in a wide tai chi stance; this will help you do the plié with your knees in line over your feet (not dropping in front of your feet).
3. Be careful not to roll your ankles forward or backward.
4. Keep your spine straight during the entire sequence; don’t bend forward and let your bum protrude as you would in a squat.
5. Slowly bend your knees and plié as deeply as you can while still remaining pain-free. (Do not go deeper than knee height.)
6. Count to 5 as you bend your knees. Then count to 5 again as you straighten them.
7. Repeat 4 to 8 pliés.