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Post by AngelaG on Dec 8, 2004 14:27:08 GMT
Has anyone got any tips as to how to improve kibadachi? Lower stance for longer periods of time?
Also has anyone got any low stress exercises to improve ankle flexability?
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Post by Sasori Te on Dec 11, 2004 1:45:35 GMT
What sort of improvement are you looking for? I strengthened my horse stance by doing it while I watched television. Also, try tucking your butt forward more. This will stabalize the stance.
As for ankle flexibility with low stress, try warming up with ankle rotations and then you'll have to use your body weight to gradually stretch the achille's tendon which is where I'm guessing your having problems? I know this isn't exactly earth shattering news but I hope it helps a little.
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Post by Aefibird on Dec 11, 2004 21:03:59 GMT
I practice kibadatchi (horse riding stance) whilst in the bathroom. I'm in that stance whilst I brush my teeth. It improves my stances and, 'cos I can now hold kibadatchi for quite a while now it means my teeth are very clean too! ;D
As for your ankle, I'm currently having physio on my right knee. I've been told to strech my ankles well as this will have an effect on the tendon, which is partly causing my knee problems. I rotate my ankles round as part of my warm-ups and also do stretches where I point my ankle and then bring my foot in.
One excercise we used to do when I trained in Aikido was to stand normally on one leg and put the top of your other foot on the floor behind you and gently press down on it to stretch it out. Try doing that excercise with your foot straight back and also bent to one side. It's quite a tricky excercise to get the hang of actually, and some people at the Aikido club found it painful to do.
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Post by AngelaG on Dec 12, 2004 8:54:56 GMT
As for your ankle, I'm currently having physio on my right knee. I've been told to strech my ankles well as this will have an effect on the tendon, which is partly causing my knee problems. Weird, I am also currently having physio on my right knee, and they are trying to stretch my achilles tendons too. I have further problems in my ankles though which means my right knee no longer points out over the foot and instead is starting to collapse inwards.  |
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Post by Andy on Jul 27, 2005 15:28:41 GMT
Ankle strength and flexibility.
Here's a simple test.
Stand on one leg.
If you wobble about, your ankles need work.
No problem so far?
Stand on one leg with your eye's closed.
If you wobble, your ankles need work.
No problem so far?
Stand on one leg, with your eyes closed, then move the supported leg forwards, backwards and to the side.
If you wobble, your ankles need work.
The ankles receive the poorest supply of blood from the heart due to their relative distance, exacerbated by gravity. As such, muscleature in the lower leg is harder to develop and maintain than any other area of the body.
Angela, has anyone mention pronation of the ankle to you?
Try the exercises mentioned above, but always do a through warmup before stretching calves or Achilles tendon.
You'll feel a pull on the back of the leg while stretching.
If it's at the top or middle of the calf, then this is what is restricting you.
Only when your calves are sufficiently flexible, will you get to stretching the tendon, which must be done with great care.
Try a sports physio. Preferably an Old Salt who knows his game, as these guys can often just put their hands on you and know where the problem lies.
It might not even be as local as the ankles, as pelvic misalignment can cause these difficulties too.
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Post by Aefibird on Jul 27, 2005 20:10:09 GMT
Thanks for the tips!
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Post by random on Jul 28, 2005 12:26:59 GMT
To take ankle strength and flexibility a stage further try a wobble board. By balancing, or trying to balance on one you strengthen the muscles around the ankles, placing a plank over the board and widening the stance until you can balance in kibadatchi can further develop the ankle. Prepare for a few bumps and bruisers until you get it steady.
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Post by RigsVille on Aug 1, 2005 10:52:42 GMT
I practice kibadatchi (horse riding stance) whilst in the bathroom. I'm in that stance whilst I brush my teeth. I do that same, I sit in Shiko Dachi (very similar Kiba Dachi except that your feet point out at 45 degrees) while I brush my teeth and sometimes if I'm watching television, when an advert break comes on I hold the stance until the programme comes back on. |
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Post by Aefibird on Aug 1, 2005 21:22:53 GMT
Isn't that an Australian instrument that Rolf Harris plays?  Anyway, that's a good idea. I take it you mean those plastic balace board thingys that are like an inverted cone? You balance on the 'point' and stand with your feet on the flat part? Yes? |
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Post by AngelaG on Aug 1, 2005 21:24:15 GMT
My podiatrist was trying to convince my physiotherapist to get me one of those for the hydro pool. I feel he was probably just trying to drown me ;D
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Post by Aefibird on Aug 1, 2005 21:28:21 GMT
 I'm enough of a danger to myself on dry land without having physio in water.... Actually, I'll be starting hydrotherapy after I have my knee operated on. What they're going to do to it sounds gross, so I'll spare you all the gory details! |
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Post by random on Aug 1, 2005 23:09:48 GMT
Wobble Board Exercises
(starting easy and getting harder)
1. Whilst sitting down place the wobble board under the feet and slowly rotate it a number of times in each direction.
2. Stand on the wobble board, feet shoulder width apart. Hold on to a chair for support if needed and rock the board forwards and backwards, then side to side. Do this for 2 to 3 minutes.
3. Stand on the wobble board, feet shoulder width apart. Rotate the wobble board round so that the edge of the board is in contact with the floor at all times. Again try this for 2 to 3 minutes.
4. Stand on the wobble balance board, again feet shoulder width apart - no chair allowed! Rock the board front to back for 1 minute then side to side for one minute.
5. Balance on the wobble board for as long as you can without the edges touching the floor. Aim for over 2 minutes without touching the floor.
6. Rotate the wobble board in a circle but do not allow the edge of the board to touch the floor. Aim for 2 minutes.
7. Stand on the wobble board with one leg. Rock the board from front to back for 1 minute and then side to side for 1 minute.
8. Again stand on the wobble board with one leg only. Rotate the board in a circular motion in one direction for 1 minute then repeat in the other direction.
9. Try to balance on the wobble board with one leg only! How long can you go for?
10. When you have mastered all of the above you should have strong stable ankles and be an expert. Now try it all with your eyes closed!!
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Post by random on Aug 1, 2005 23:11:08 GMT
Ever seen a surfer with weak ankles
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Post by Aefibird on Aug 1, 2005 23:13:38 GMT
Ever seen a surfer with weak ankles I wouldn't know, I don't tend to look that closely! *ooh er missus* |
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Post by random on Aug 1, 2005 23:17:12 GMT
Do you mean that far south?
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