Squatting In Front of A Wall--蹲牆--Weight Traing, The Qi-Kong's 氣功 Way

Osteoporosis is a medical condition that the bone density of a patient is reduced. Most elders especially women after menopause are vulnerable for osteoporosis. It is an insidious disease that often leads to an increase of bone fracture. Bone fracture is the number one reason for an elder to be admitted to the nursing home.

To overcome this situation, doctor often advises elders to get into the weight training program. In the U.S., weight training involves heavy equipment which means that unless the elder is a member of a health club, it is unlikely to get regular weight training program.

In Taiwan, I have learned a "squatting leg" technique from my Qi-Kong 氣功 lesson. I found it is useful as an alternative weight training program without becoming a health club member. The technique is actually pretty simple; all you need to do is to squat your legs, and bend your knees without hurting your knees. To do that, one also needs to use both the stomach and the back muscle to make sure that when you bend, your center of gravity stays behind your knees. You can imagine that there is a wall in front of you. This imaginary wall will keep your body gravity center behind your knees.