Tai Chi How To: Knee Exercise to Quickly Release Knee Pain and Stiffness

Tai chi exercise is powerful way to gently release knee stiffness, knee pain and injury.  But as teaching was passed on in the Chinese healing arts & martial arts, many tai chi and qigong exercises got misunderstood or lost important details.  One misconception is that you need to “loosen the knees.”  The knees are a hinge joint.  You don’t “loosen” a hinge with rotations to make it work better!  You remove the rust and oil it.  That’s what this tai chi exercise does, below.  Then when you practice your tai chi form, you’ll feel like you have a new set of knees. Everyone I’ve ever taught this exercise to has had wonderful results.  (Check with your physician first, before applying any information listed on or through this website).

Your tai chi or qigong practice should always serve you, not hurt you.  🙂

3 Responses to Tai Chi How To: Knee Exercise to Quickly Release Knee Pain and Stiffness
  1. Pedro
    August 14, 2014 | 12:13 am

    Very interesting concept. I will try it since I was told that my next step will be a knee replacement. I am a Nurse and try different medications, ice, heat, and ointments.
    Thank you Shifu.

    • InternalGardens
      August 14, 2014 | 8:09 pm

      You are welcome. Good luck with it . Even if you do get a knee replacement, you can use these methods to hasten the healing and strengthening process (just get clearance from your physician first, of course). I have had tai chi students with knee replacements who use my techniques and have healed up and stayed strong, with full physical capacity.

  2. seb
    April 30, 2017 | 11:27 pm

    thankyou!!!! it scares me because,,,i was doing this thing many years by myself without knowing that it is righ or that it exist as a tehnique,,,,,,i was just doing exactly like you….random….thankyou so much…i will do this alooot more until i lose problems…..my problem is the gell from the knee(is lost a little bitt) ….respect and thankyou !!! 🙂 you made me hapy

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