I have often heard that when we practice Tai Chi, we are performing a bone exercise (versus a reliance on muscle). Time to explore this essential part of our anatomy and what health benefits we are gifted when we intentionally engage our bones.
Let’s first understand what the anatomy looks like.
Our bones are composed of four main elements: compact bone, spongy bone, articular tissues, and cells within the bone matrix itself. Please see joint diagram.
Compact bone is the strong outer layer that forms the external shell of each bone (inner line along the enthesis). Spongy bone is the mesh-like interior that absorbs weight and contains bone marrow. Among the tissues that surround each bone, the articular cartilage is likely the most important, as it covers the entire bony joint surfaces, reducing friction and helping with shock absorption.
Lastly, within the bony matrix are the osteocytes and osteoblasts. Osteocytes are the mechanoreceptors throughout the bone that sense mechanical stress (weight). When these are activated, they signal osteoblasts to release collagen, thus increasing bone mineral density. This physiological process is foundational to our Tai Chi practice, as it is the repeated weight shifting throughout the forms that facilitates osteoblasts to re-mineralize and remodel our bones, especially as we age.
It may also be interesting to learn that there are five different types of bones in our body: long, short, flat, irregular, and sesamoid. Understanding these individual bones will help us better appreciate their unique importance within our Tai Chi practice.
The long bones are longer than wide and help to support our weight as well as perform our movements. These include the femur, tibia, humerus and phalanges (fingers, toes). The short bones are the small cube shaped ones found in the palm of the hand and soles of the feet. They provide structure. The flat bones are thin and often curved, as in the skull, sternum and ribs. These are more delicate and although they are not designed to bear weight, they serve to protect vital organs, such as the brain, heart and lungs.
Irregular bones have complex shapes and include the vertebrae and facial bones. They possess more intricate architecture than other bones, with varied functions that include housing our vital spinal cord whose nerves and blood vessels supply our extremities and internal organs. The sesamoid bones are small, round bones embedded within the tendons closest to joints, improving leverage and reducing friction during movements. The largest of these is the patella (kneecap) but other smaller ones are found throughout the hands and feet. They also assist us with effective weight bearing and the opening of our hands (Tiger’s mouth) in Tai Chi.
What happens to our bones as we age?
During the natural aging process, our bone mass progressively declines as the remineralization dynamics described change. With age, there is a loss of bone mass density and this makes us more susceptible to injury.
Osteopenia is defined as a loss of bone density that is not yet severe and can be reversible. Osteoporosis, however, is a more serious condition that occurs when bone reabsorption outpaces bone formation (see diagram). Bones become more porous, brittle and fragile, creating a greater risk of stress fractures. Many factors besides aging can be responsible for osteoporosis such as poor nutrition (less Vitamin D, low protein intake), certain medical conditions (rheumatoid arthritis, diabetes, kidney disease) and poor lifestyle habits (sedentary living, smoking). Of course, hormonal changes are key, with 35% of women (post-menopausal) versus 12.5% of men over the age of 60 years presenting with this condition.
Does Tai Chi improve our Bone Health?
Yes. Tai Chi has proven to be an important practice for enhancing our skeletal health. And several studies have shown substantial improvements when conditions such as osteoporosis are present. In fact, a recent 2026 study1 reported a 1-2 % gain in bone mass density after 12 months of Tai Chi practice with an even greater gain over 2 years of regular practice (120- 200 minutes/week).
An earlier large meta-analysis (July 2025)2 has described this Tai Chi effect on bone mineral density occurring at multiple bony sites. These sites included the lumbar spine, greater trochanter (the bony part at the top of the femur on the outside), the narrow neck of the femur, and the calcaneus (heel bone). These findings make perfect sense to regular Tai Chi enthusiasts.
How does this happen and what are the Tai Chi postures involved?
Within our Tai Chi practice, gentle, repeated weight shifts in semi-flexed postures as well as unique spiral movements against gravity all serve to generate important mechanical loading on our bones. These very specific types of movements are what activate osteocyte mechanoreceptors and promote bone remodeling. Some postures mentioned included: parting wild horse’s mane, brush knee with twist step, wave hands like clouds.
Proper bony alignment is crucial for the beneficial effect of this loading to take place. Our bones will respond, in particular, if our pelvis is well aligned and ‘stacked’ over our lumbar spine, long leg bones and heels. Once well aligned, our ability to ground our weight is what will further stimulate the osteoblasts to secrete the collagen needed to remodel and protect our bones. Of course, the relaxation of our muscles and soft tissues provides the necessary lengthening for our bones to find their proper position in space.
In closing, the foundational principle of wholly engaging our skeleton during our Tai Chi practice, brings with it a safe, fun, and clinically proven way to support our bony health as we age. Another vital health benefit hidden within the gift of this ancient practice. Thank you, Master Moy!
- The impact of Tai Chi on osteoporosis and osteopenia in middle-aged and elderly adults: a systematic review and meta-analysis of randomized controlled trial – PubMed ↩︎
- Effect of Tai Chi on Bone Mineral Density in Middle-Aged and Older Adults: A Meta-Analysis – PMC ↩︎
Copyright ©️ 2026 Lila Zitouni
Translation by Jordi Awarita, Cathy Filion