Authored by Josh Henkin
Tai Chi has given me so much in a relatively short period of time. In 2021, I was recovering from my seventh spinal surgery in just nine years. A very aggressive degenerative disease had left me in a difficult place physically and just as much mentally. During that time, I was desperate to find something positive to focus on, but I was incredibly limited physically and emotionally exhausted.
Like many people, I turned to the internet in search of answers. Tai Chi kept coming up as a method for helping those with chronic pain, depression, and anxiety, all of which I was dealing with. So, I started small just trying to follow short, five-minute Tai Chi videos.
Those videos were a great starting point, but my real progress began when I started training with an incredible teacher. Tai Chi has so many nuances and subtleties, and under her guidance, I experienced a transformation not just in my Tai Chi practice, but in my balance, stability, and overall body control. Her emphasis on the core concepts and principles of Tai Chi played a crucial role in my recovery from health challenges and provided a powerful foundation for approaching many aspects of life in a healthier, more grounded way.
I never could have imagined that by 2025, I’d not only be competing in my first Tai Chi competition, but also experiencing joy, peace, and excitement from something I once saw as a last resort. After going through what I did, I feel compelled to share how Tai Chi can positively impact others. Fortunately, I’m in a position to do just that.
Much of my professional life has been dedicated to educating others in physical therapy, sports performance, and fitness. Over the past 15 years, I’ve presented at top industry conferences, been featured in major publications, and taught in over 14 countries. However, I had never taught Tai Chi in those professional spaces, until recently.
That changed when my wife and I presented on chronic pain at the National Strength & Conditioning Association (NSCA) conference in Kansas City in July this year. The NSCA is one of the most respected organizations in my field, attracting coaches from professional and collegiate athletics, top clinicians, and fitness professionals. I’ll admit, I was nervous. In the sports world, concepts like softness and relaxation are often seen as weaknesses. Shifting that mindset is more challenging than simply sharing the science.
To my surprise, the audience was highly receptive to the idea of incorporating Tai Chi into training. Even more encouraging were the thoughtful questions, which helped me better understand how to make Tai Chi accessible to those who want its benefits but aren’t ready to become full-time practitioners.
Here are a few of those questions and the answers I provided that may help you:
Q: Where could Tai Chi drills fit into a general workout?
Many attendees already design programs for clients, athletes, or patients, so the question became: how can Tai Chi be woven into what they’re already doing?
There’s no one-size-fits-all answer, but there are simple ways to introduce Tai Chi principles.
Start with low-barrier exercises, many Qigong movements are perfect for this and use them in warm-up circuits. Even 5–10 minutes can make a difference.
Tai Chi can also be used as a strength-building tool. I’ve taught people to use the bow stance as an alternative to lunges, especially for those who find lunges painful or too advanced. Adding a medicine ball to the movement teaches how to soften in the right areas while building mobility and strength.
I also recommend selecting 2–3 simple drills as “movement snacks” throughout the day. These short 5–10 minute sessions, done a few times daily, can improve physical activity, mental health, and help manage chronic aches and pains without needing special space or equipment.
One drill should be breath-focused to regulate the nervous system which sets a good foundation in many aspects of life for most people. Additionally, I like to use a silk reeling drill, even just the lower-body component. Silk reeling improves hip mobility, strengthens the lower body and core, and offers meditative benefits.
The third drill can vary. One popular option is Deer Turn from the Five Animal Frolics Qigong series.
Q: How do you progress the exercises?
This was one of the best questions I received and progression is a cornerstone of any sound training program.
When introducing Tai Chi drills, I begin with the lower body, which serves as our foundation. Once a base is established, I add upper-body movements. Initially, we stay in place and gradually increase the stance’s width or depth to improve directional control.
Most beginners move too quickly, as they’re focused on learning and coordinating the movement. A natural next step is slowing down and building awareness, feeling where the movement originates, identifying where tension is held, and discovering where softness can be cultivated.
Creating short flows or mini-forms is another great way to progress. Think of it like strength training flows (e.g., transitioning from a squat to an overhead press). In Tai Chi, flows are intentional and precise.
For those not ready to practice full forms, I love a mini-series of 2–4 movements. These not only improve strength and mobility, but also deepen understanding of Tai Chi principles.
One of my favorite examples comes from learning Bai Si Fang. A short flow might include:
- Opening Form (used once)
- Buddha’s Warrior Attendant Pounds Mortar
- Lazy Tying Coat
- Six Sealing and Four Closing
- Single Whip
Then repeat, starting again with Buddha’s Warrior Attendant.
It may sound simple, but performing the sequence 5–10 times can provide a solid workout while reinforcing key Tai Chi foundations.
There were many other great questions, and I was encouraged to see so much interest in integrating Tai Chi into modern fitness and rehab. I realized that helping others see how Tai Chi fits into their current world is the best way to keep its powerful principles alive while expanding access to its many physical, mental, and emotional benefits.
About the Author: Josh Henkin is a certified strength & conditioning specialist with 30 years in the fitness and performance industry. He is a highly sought after educator and presenter in the areas of functional training and corrective exercise, teaching in 13 countries and many national conferences. In addition, Josh’s work has been published in over 20 national publications including Men’s Health and the Wall Street Journal. The past couple of years Josh has practiced tai chi to help manage an aggressive form of degenerative spinal disease. He was a gold medalist in Golden State Wushu Championships in May 2025.