It is impossible to protect yourself from falls. Even while avoiding steep stairs and traumatic sports, you can suffer from slippery shoes or ice on winter roads. As you know, children, sleeping people and those who are familiar with the technique of the “correct” fall receive the least injuries when falling.
It is necessary
- - sports mats or blankets;
- - elbow pads, knee pads.
Instructions
Step 1
Train on soft surfaces. Take some sports mats and stack them on top of each other. At home, you can use a blanket or blanket rolled up several times. Free up enough space for your workout. We receive a huge number of domestic injuries due to collisions with a sharp corner of a table, an extended drawer, a wooden or metal frame of furniture. Move aside things that might harm you during your workout.
Step 2
Start low to overcome your natural fear of falling and practice your technique. The most dangerous fall is a fall on your back, so do it first. Squat down and try to move gently to a prone position, rolling over your back. When the shoulder blades touch the mat, strike sharply near you with both arms bent at the elbows. The arms should act like a spring and soften the blow. Try to roll, and not just sit down. The blow to the tailbone is extremely painful, and besides, it takes a long time. Repeat the exercise 10 times. Use only one hand to practice a fall onto your side. Left when rolling to the left side, right - when rolling to the right.
Step 3
Practice falling from your own height. First of all, you must protect your head, neck and spine, therefore falls to the side are considered relatively safe. Get ready. Legs should be spaced at shoulder level, arms bent at chest level. Imagine holding a basketball. Then use the "sweep" technique: hook your toe with one foot on the other leg and try to fall forward and to the side. If you are afraid to "drop" yourself on your own, ask a friend to easily push you in the back. When you fall, your hands should again act like a spring, and the weight of the body should be transferred to the palms and forearms. Do not stick out your elbows or knees.
Step 4
Train your muscles. First of all, the hands will take the blow, and for this they must be in good shape. Even simple exercises like push-ups or pull-ups on your arms will benefit if done daily. The better your coordination of movements, the sooner you will have time to correctly group. In order for the movements to be more accurate and dexterous, a power load is not necessary. Coordination is well developed by all types of dances: from classical ballroom to modern.
