SFWA Musketeers: Exercises
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These are the first of the exercises Kathleen recommended for fencing. These will stretch and loosen hands, wrists, and elbows.
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This is a lateral stretch of the right hand and forearm. With the right arm extended, and the right hand palm up, grasp the thumb side from underneath with your left hand, and pull down. Be sure to support the wrist you are rotating with the active wrist to avoid over-twisting. Hold for a count of ten at the point where you can feel the pull.
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Medial stretch of the right hand. With the arm extended, palm down. Grasp the thumb side of the right hand with your left hand, and rotate the thumb side down. Again, be sure to support the wrist being turned to avoid over-twisting. Hold for count of ten. |
The top sketch shows a stretch to relieve "golfer's elbow." With the arm extended, palm down, make a loose fist. Using your other hand, grasp the fist and roll it down (bending the wrist more.) You will feel a pull on the muscles just below the elbow on the outer side of your arm. This is what you want; hold for a count of ten.
The bottom sketch shows a stretch to open the carpal tunnel. With your arm extended, palm up, use the other hand to pull the hand down and back, extending the wrist. You will feel a pull in the muscles of your forearm that are uppermost as you do it...this is good. Hold for a count of ten. |
Repeat for the left arm. No matter which hand you fence with, do the exercises for both arms. These exercises should be done several times a day, whenever you think of it. Definitely do these stretches before and after fencing.
Leg exercises
"Storking". This one will strengthen your thigh muscles and, in the long run, protect against knee injuries. Standing on one foot, slightly bend the knee of that leg (not a deep knee bend--a little bend) and bob up and down 15 times; change feet, repeat. Do the whole cycle three times. If you are balance-impaired, consider doing this first in an interior hallway, where you can put out a fingertip to regain your balance. But as much as possible, do not hold on.
Once you're confident, you can "stork" in grocery store checkout lines and other places...people will give you more room (along with odd looks, but just wait until we show up with our swords...)
Old Lady Chair Steps. For those whose knees add too many sound effects to stair climbing. Facing a kitchen chair (or something that height or lower) put a foot up on the seat. Do not put weight on that leg. Remove, and replace with the other foot. Repeat in cycles of ten to twenty (depending on your starting condition.)
Please send comments, suggestions,
or corrections to C Cameron
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