With the onset of the winter season and the appearance of ice, the number of citizens' requests for medical help increases significantly. In this case, the main reason for obtaining fractures and dislocations is the inability to fall correctly.
The ability to fall correctly can do a good job in a variety of situations. Learning the technique of a competent fall is not easy enough, it will take a lot of time. The main challenge lies in teaching the body to work spontaneously, reacting correctly in a rapidly changing situation. It's one thing when you fall on a soft mat in the gym, having prepared and grouped in advance. And it is quite another when the fall becomes completely unexpected. You must start learning to fall in the gym, spreading a soft mat. Alternatively, in the warm season, you can practice outdoors, on soft grass. The first exercise is as follows: from a squatting position (hands in front of your chest), gently roll onto your back. At the moment when the shoulder blades touch the ground, slap your palms on it, your arms are slightly extended to the sides. The stronger the fall, the more active the cotton. This action reinforces the self-belaying skill. Second exercise: fall to the side. Squatting, alternately fall left and right. When falling to the left, clap on the ground with your left hand only, when falling to the right, use your right. Pay attention to the fact that the hand is not rigidly substituted under the falling body, does not try to stop it, this is a direct path to injury. Squatting, stretch your arms out in front of you, slightly bent at the elbows, then fall to one side - for example, to the right. You fall on your right side, while your right hand slams on the floor, taking on some of the body's weight. At the same time, the hand is in front of you, and not under the body, this moment is very important. At the moment of falling, the left hand touches the floor in front of the right shoulder, also taking on some of the weight. With a little practice, you can grasp the ins and outs of the correct fall style. The third exercise: a forward roll over the head. Squat down, then gently sway forward, touch the ground with your palms and somersault. At the moment when your back touches the ground, slap the ground with two palms, performing self-belay. Fourth exercise: somersault over the shoulder. This is one of the main exercises, mastering it gives a very wide range of skills for a correct fall. It is similar to the previous one, but the roll is carried out over the right (left) shoulder. When doing this exercise, it is important to learn how to hold your hands correctly. Roll over the right shoulder is performed as follows: squat down (you can lean on one knee), touch the ground in front of you with your hands. In this case, the right palm is in front, the left one is behind it. The fingers of the right palm are facing to the left - that is, it is turned to the side (the thumb is facing you). The left palm is turned in the same way, but to the right. With your palms correctly positioned, roll forward, while the roll goes along the right shoulder. At the end of the roll-over, self-belay. When practicing the exercise, it is important to achieve a smooth, continuous, soft roll. It is best to start the exercise while standing on your left knee. As you practice the exercise, increase the inertia of the somersault so that it is enough to enter the same stance on the knee. Further development of the ability to fall is reduced to an increase in the height of the fall. You can also practice jumping "fish" over obstacles with roll-over and stand-up. It is useful to practice jumping from a height of about a couple of meters: you land on your feet (part of the inertia of the jump is accepted), then both palms touch the ground, the hands extinguish some more inertia, then roll over your shoulder and exit to the stance. Correct use of this technique will allow you to jump even from a sufficiently high height without the risk of injury. Please note that when jumping from a height, forward movement is important - you should meet the ground tangentially, extinguishing the force of the impact while rolling. If you just jump down vertically, the blow will be very strong, it will be much more difficult to extinguish it. Therefore, when jumping from a height, always push off strongly, gaining horizontal speed, it will help you avoid injury.
