| Preparation
| Warm-up Exercises | 1
| 2 | 3
| 4 | 5
Warm-Up
4: Knee and Ankle Strengthening
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|
Exercise 4 |
Click
image to view movie (it will open
in a new window). |
In this
exercise, your palms channel energy into your knees while
the slow rotation gently massages the joint. This exercise
helps to keep knees flexible. Your posture and circling motion
will also flex and gently exercise your ankles.
- Place the palms
of your hands lightly over your knees, feet straight ahead,
toes even. Raise your head and look straight ahead. Bend
your knees slightly and circle both knees slowly to the
right, keeping knees close together but not touching.
- Circle both
knees slowly to the left, keeping feet close together but
not touching.
Checking Yourself:
- Knees bent,
weight evenly balanced.
- Feet straight
ahead, toes even.
- Palms over knees.
- Eyes straight
ahead.
- Circle knees
right.
- Circle knees
left.
If
you experience any pain in your knee or ankles, skip this
warm-up movement. Do no more than twelve circles
to each side. Keep the circles slow and even.
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