Knees

[mYTHmAKER]

Many taiji players and martial artists have knee problems.

Try these to see if you are using your knees properly.

 

Stand facing a wall feet shoulder width apart one inch from the wall.

Nose touching the wall. One should be able to go down into a full squat

to the floor hinging at your joints.

If you can do this you will have proper knee alignment.

In this position your knees must be centered over your feet.

Try again with a wider stance.

 

Stand up with a chair, seat facing you the edge lined up with your knees.

Move into a squat. If your knees pushed the chair forward you are moving

improperly. Now try again with the image in your mind that you are about to

sit in a chair.You will bend at the qua and your behind will move back directly

toward the make believe chair - your knees will not move forward.

 

Stand legs shoulder width apart with one leg about a foot in front of the other.

Bend your front knee sit deep in your qua. Do not move your knee forward.

Your weight is 100% on your front leg.

Turn your waist in the direction of the front leg (if right leg front turn right) at the same time

feel your leg vertically into the ground and push the inner thigh toward the right.

There should be no movement (rotation) in the knee. Now turn your waist toward the left .

Keep pushing your inner thigh toward the right. Do not allow your knee to move to the left (rotate)

with your waist.

Edited November 13, 2006 by mYTHmAKER

[Taiji Bum]

Many taiji players and martial artists have knee problems.

Try these to see if you are using your knees properly.

 

Stand facing a wall feet shoulder width apart one inch from the wall.

Nose touching the wall. One should be able to go down into a full squat

to the floor hinging at your joints.

If you can do this you will have proper knee alignment.

In this position your knees must be centered over your feet.

Try again with a wider stance.

 

Stand up with a chair, seat facing you the edge lined up with your knees.

Move into a squat. If your knees pushed the chair forward you are moving

improperly. Now try again with the image in your mind that you are about to

sit in a chair.You will bend at the qua and your behind will move back directly

toward the make believe chair - your knees will not move forward.

 

Stand legs shoulder width apart with one leg about a foot in front of the other.

Bend your front knee sit deep in your qua. Do not move your knee forward.

Your weight is 100% on your front leg.

Turn your waist in the direction of the front leg (if right leg front turn right) at the same time

feel your leg vertically into the ground and push the inner thigh toward the right.

There should be no movement (rotation) in the knee. Now turn your waist toward the left .

Keep pushing your inner thigh toward the right. Do not allow your knee to move to the left (rotate)

with your waist.

If I ever teach Tai Chi again I am going to use those techniques. Thanks for posting this!

[Spectrum]

Nice indicators for faulty alignment or technique. Thanks.

[mYTHmAKER]

I'm curious. Can anyone here do this.

 

Stand facing a wall feet shoulder width apart one inch from the wall.

Nose touching the wall. One should be able to go down into a full squat

to the floor hinging at your joints

Rise up to standing in reverse - nose to wall.

Edited November 14, 2006 by mYTHmAKER

[sunshine]

I'm curious. Can anyone here do this.

 

Give the tips of my toes 2 inch away from the wall and I can

[thaddeus]

I'm curious. Can anyone here do this.

 

Stand facing a wall feet shoulder width apart one inch from the wall.

Nose touching the wall. One should be able to go down into a full squat

to the floor hinging at your joints

Rise up to standing in reverse - nose to wall.

yes..very easily..try putting your feet together, it's a little trickier with the balance..check out wall squatting on the internet..i think chilel (sp?) people do alot of them..

T

[Treena]

Yep.

 

And thanks for all the great variations!

 

In Opening the Energy Gates of Your Body, Bruce Frantzis has his variation using a partners arm in front of the knees to cue the person if the knees are moving forward.

[mYTHmAKER]

Knees together - no problem

[freeform]

Many taiji players and martial artists have knee problems.

Try these to see if you are using your knees properly.

 

Stand facing a wall feet shoulder width apart one inch from the wall.

Nose touching the wall. One should be able to go down into a full squat

to the floor hinging at your joints.

If you can do this you will have proper knee alignment.

In this position your knees must be centered over your feet.

Try again with a wider stance.

 

 

I can do the squat as per Myth's instructions - sticking out my ass and curling it back and up a bit, like I'm about to sit down - most of the weight is on the heels (is this right?). And I've enjoyed doing these squats really slowly for a few weeks and I can now do it with my toes almost touching the wall. This is how Sonnon teaches his squats (without a wall though).

 

I've also tried Luke Chan's wall squat (here is the link). The difference is, he keeps his feet together, and instead of curling the pelvis behind and up, he seems to curl it forwards towards the wall - this is meant to open the ming men - when I try it this way my knees always go too far forward.

 

"Round your buttock with tailbone tucking inward." - inward means towards the wall, right?

 

Any recomendations from fellow wall squatters? Anyone tried Chan's version?

[Lozen]

Get a foam roller or a tennis ball or a myo-release ball and roll your IT band. Hurts like hell.

[freeform]

Get a foam roller or a tennis ball or a myo-release ball and roll your IT band. Hurts like hell.

 

I'm guessing an 'IT band' isn't a group of computer nerds with guitars

 

seriously though - what's an IT band?

[Lozen]

http://www.aafp.org/afp/20050415/1545_f1.jpg

 

Actually, check this video out too:

 

[Yoda]

I can do 1 inch and will work up to zero inch. Wall squats are good for pistol training too.

[zenbrook]

Stand facing a wall feet shoulder width apart one inch from the wall.

Nose touching the wall. One should be able to go down into a full squat

to the floor hinging at your joints.

If you can do this you will have proper knee alignment.

In this position your knees must be centered over your feet.

Try again with a wider stance.

Okay, that really hurt.

 

And, no, my knees are not properly aligned

 

Must try harder!

ZenB

[mYTHmAKER]

I can do 1 inch and will work up to zero inch. Wall squats are good for pistol training too.

 

When you squat your back should remain flat , not arched - hinged at the qua - hips -

and not curve in as you descend.

[mYTHmAKER]

I can do the squat as per Myth's instructions - sticking out my ass and curling it back and up a bit, like I'm about to sit down - most of the weight is on the heels (is this right?). And I've enjoyed doing these squats really slowly for a few weeks and I can now do it with my toes almost touching the wall. This is how Sonnon teaches his squats (without a wall though).

 

I've also tried Luke Chan's wall squat (here is the link). The difference is, he keeps his feet together, and instead of curling the pelvis behind and up, he seems to curl it forwards towards the wall - this is meant to open the ming men - when I try it this way my knees always go too far forward.

 

"Round your buttock with tailbone tucking inward." - inward means towards the wall, right?

 

Any recomendations from fellow wall squatters? Anyone tried Chan's version?

 

Your behind goes down toward the floor ( chair). Just like when you sit down. If you curve your pelvis up you arch your back.This is a no no.

You have to relax down - if you tighten or tuck you are tensing the stomach muscles and

impeding breathing.

Weight is evenly distributed over the whole foot.

Luke Chans back is gently rounded - not curving in.

He does it very well. His is the correct way.

You can also do it with feet seperated. Feet together is harder for balance.

[freeform]

http://www.aafp.org/afp/20050415/1545_f1.jpg

 

Actually, check this video out too:

 

 

cool - thanks!

 

Actually there are a few neurolymphatic points that run along the illiotibial band (and on the inside leg) - they're very sore to massage, usually.

 

myofacial self relase sounds interesting any advice where I should start looking?

 

Myth, thanks I'll let you know how I get on - I've recently opened up a lot of range of motion of my lower lumbar and pelvis (front to back) so I probably over extend back as a result, that's why my weight is on the heels.

[Lozen]

Here's a couple T-Nation articles:

http://www.t-nation.com/readTopic.do?id=475832

http://www.t-nation.com/readTopic.do?id=1259323

http://www.t-nation.com/readTopic.do?id=1109501

 

That website has about as much sex appeal as Andrew Dice Clay, but the articles are informative.

 

And here's the foam roller I use:

http://www.performbetter.com/catalog/matri...yofacialRelease

http://www.performbetter.com/catalog/asset.../FoamRoller.pdf

 

I would skip the uppder back work.

 

And the ball I use:

http://www.power-systems.com/locker/usage/...se_Ball_Rev.pdf

[mYTHmAKER]

cool - thanks!

 

Actually there are a few neurolymphatic points that run along the illiotibial band (and on the inside leg) - they're very sore to massage, usually.

 

myofacial self relase sounds interesting any advice where I should start looking?

 

Myth, thanks I'll let you know how I get on - I've recently opened up a lot of range of motion of my lower lumbar and pelvis (front to back) so I probably over extend back as a result, that's why my weight is on the heels.

 

I don't practice squatting x number of times.

I used to do it maybe once a day while learning.

It's not the number of times you do it that's important.

Everytime I do my form I make sure my knees are aligned

and am sitting. As my qua opened I was able to squat deeper.

The correct practice of your form will improve your squats.

Really pay attention when you sit down as many people have

the tendancy to push their knees forward.

You can also practice putting a chair in front of your knees-

The chair will be pushed forward if you move incorrectly.

Also watch the tendancy in your form when both kness

bend at the same time.

You can pm me with your progress or questions as I skip around a lot

and don't have the patience of a Buddah to read all the long posts.

Edited July 10, 2007 by mYTHmAKER