They left out one of the most important ones.
I got this from a well known health magazine. They called it the alphabet exercise. What you do is stand on one foot, lift the other foot up, and with the raised foot draw the letters of the alphabet in the air. What this does is exercise the muscles that stabilize the knee joint; standing on one leg and moving the other foot around keeps it from being static and makes the muscles work harder to keep the knee stable.
As a martial artist I do my version of this exercise. Stand on one foot and do really slow kicks or sweeps with the other leg. Really slow as in it might take ten seconds or more for each kick. The kick can be as low or as high as your condition allows. The effect of this is the same as the alphabet exercise except that the range of motion of the moving leg is greater so the muscles stabilizing the knee have a broader range of stabilization they need to do, and of course it's also very good self defense training. Low side kicks, as to the foot, shin, knee, or thigh are infinitely better for the purpose of self defense than higher kicks, and they're easier. Putting a hand on a table or wall will make this easier until you do it enough that your knee is very stable and you have developed good balance.
- 6/18/2016 10:59:31 AM