Walking on your knees is an element of physiotherapy exercises and has a general healing effect. It is used to prevent certain diseases of the joints - patients note its real help in reducing pain.
Taoist kneeling was given to the world by Chinese healers - the exercise has been used in the Celestial Empire for hundreds of years. Modern world medicine has given the exercise a complex term - kinesitherapy, but the essence of the practice with the name has not changed. Let's look at the benefits or dangers of kneeling, what diseases it helps to cure, and how to do it correctly.
Benefit and harm
The main healing effect is aimed at treating joint problems. The normal operation of the latter is carried out due to a sufficient amount of lubricant - synovial fluid. It is she who contributes to painless friction, eliminates deformation. If there is not enough lubrication, the disease develops. The synovial fluid is formed during movement, which is why if the joints start to hurt, you need to move more. Thus, running on all fours is an ideal exercise to stimulate the release of this lubricant.
Benefit
Based on the reviews and results of the Taoist practice of "kneeling walking", it has the following benefits:
- Trains joints, muscles;
- Slows down the development of arthrosis;
- Improves the production of synovial fluid;
- Protects joints from destruction, abrasion, deformation;
- It directs a sufficient amount of nutrients and oxygen to the cartilage;
- Eliminates congestion;
- Reduces soreness;
- It is an effective prevention of joint diseases.
In addition to the healing effect for cartilage and joints, the benefits and harms of walking on all fours, according to reviews, are manifested in other forms:
- It promotes weight loss. Despite the fact that such a load does not require high physical costs, it perfectly trains the muscles of the buttocks (you can enhance the effect by walking on the bottom), hips, and abs. If excess weight accumulates in these areas, be sure to include kneeling walking in your list of regular exercises.
- It heals the spine - if done correctly;
- Improves the work of the cardiovascular system - light cardio load does not stress the body, but it keeps the muscles in good shape.
- Improves the work of the gastrointestinal tract and genitourinary system - after all, while moving on all fours, the pelvic organs, lower back, and back are actively working.
- Walking on knees (all fours) according to Bubnovsky (the scientist who first developed a technique for eliminating pain using kinesitherapy) improves oxygen circulation in the body.
- Improves vision, stimulates metabolic processes. Biologically active points are located under the knees, the stimulation of which has a positive effect on these systems.
- If you add meditative walking during the breaks, then you will also reduce the effect of stress on your body.
Harm
Before we tell you how to properly walk Taoist kneeling, we must mention whether it can be harmful to health:
- Yes, it is possible if you do not adhere to the correct technique for performing the exercise;
- If you immediately start walking too vigorously or for a very long time
If you have never practiced such an exercise before, you should start with a regular stance, and only after a while try to move.
- You cannot walk on a hard surface - there must be a carpet or blanket under your feet.
- Be sure to check with your doctor if you can start exercising.
Contraindications include any knee injury. Also note that walking on your knees is allowed in the initial stages of joint diseases and is categorically contraindicated during progressive deterioration. Also, you cannot walk on your knees if bumps, growths, new formations are noticed in their area.
If you do not know how to walk correctly, there is a video of Taoist kneeling on Youtube, and there is a lot of information there. We recommend that you study the theory, and be sure to reinforce it by watching videos.
Execution technique
So, we examined the benefits of kneeling for women and men, and now, let's move on to the most important thing - to analyze the correct technique. You must understand that the benefits of walking on all fours for the spine, vision, joints and other vital systems are manifested only if it is performed correctly.
- It is important to practice regularly, without skipping;
- Increase the load constantly. Start by simply kneeling, then walk for 1 to 2 minutes. Gradually bring the gap to 30 minutes;
- You need to walk both forward and backward;
- If you feel a sharp pain, the lesson should be interrupted and the legs should be given 2-3 days of rest;
- Get on all fours and freeze for half a minute;
- Begin to transfer body weight one by one to one leg, then to the other;
- Place your hands on the floor and start moving;
- Straighten up and try to walk without support on your hands. Keep your back straight;
- Move in a circle, diagonally, forward, backward, sideways.
- Finish the workout like this: lie on your back, lift your bent legs up, shake them. Relax, stretch, do a light stretch.
Next, we will consider what the exercise of walking on knees (all fours) gives, based on the feedback from people practicing it.
Reviews
All the recommendations in the reviews are based on the fact that physical therapy must be alternated with drug treatment. It is absolutely impossible to replace one with another - there will be no effect.
Reviews about Taoist kneeling for weight loss are controversial, so we made the following conclusion: it helps to maintain the muscles of the thighs and buttocks in good shape, but you can lose weight only if you follow the correct diet and adequate physical activity. You must use more energy than you consume with food. So, in addition to walking on all fours, you need to run (combine interval running with other types), squat, swim, walk a lot. In the reviews of those who have lost weight, the benefits of kneeling for women are mentioned only as an auxiliary exercise in a series of others, more effective.
The technique of the Chinese Taoist kneeling walk differs from that of Bubnovsky (his method involves tying ice bags to the knees), but their goals are the same. We do not recommend making an independent decision about the technique without consulting your doctor.
Summing up, we emphasize that walking on your knees for arthrosis and arthritis is a really working way to reduce pain and improve the patient's condition. However, you should remember about moderation and correct technique. This is an excellent health-improving exercise that is suitable for absolutely everyone - both children and adults and the elderly. You can do it both at home and in the fitness room. Most importantly, make sure it is not contraindicated for you.
