Modern Hygienist - October 2008 - (Page 45)

SELF-DEFENSE | life stride as there is a flurry of punches coming directly at him that he has to deal with. Vertical punching (as opposed to turning your fist horizontally like the boxers do) is more direct and efficient for women as the power comes from the elbows and not the upper body. Interestingly, the squat exercise itself also is a movement that can be used to get out of a “bear hug.” If you are grabbed from the back, do a small, quick squat while lifting your elbows to chest level. This quick movement will provide enough space so you can ram your elbow into your attacker’s ribs, with a follow-up punch to the groin with the same arm. Then, turn to face your attacker and do your chain punching so you can hurt him and then run. MIND OVER MATTER There are many other exercises that incorporate simple self-defense movements that you can practice while exercising. One of the most overlooked but most helpful is mental rehearsal, or visualizing what you can or would do in a threatening situation. Of course, the more you practice the actual moves, the more the moves will become part of you and the more confidence you’ll have in doing your actual movements in an emergency. Increased confidence is one of the many positive outcomes of self-defense classes, and this new feeling doesn’t stop at the gym—it will transfer over to your personal and professional life as well. When you think about it, selfdefense skills are life skills. Just like learning to eat well, if one trains consistently, the ability to remain calm in high stress situations and being able to react decisively becomes part of who you are. mh Julie C. Kong, MEd, RD, LDN, has been active in martial arts for more than 15 years and has an extensive background in mixed martial arts, advanced level in wing-tsun kung-fu, and stick-fighting. She has published articles and conducted seminars in self-defense, and teaches women’s self-defense classes in Chicago. She can be reached at julieckong@ gmail.com. BICYCLE MANEUVER The bicycle maneuver is still one of the best exercises to strengthen one’s abdominal muscles. In this exercise, the individual is lying on a mat (head and shoulders are raised slightly off the mat) and the legs move as if she is pedaling a bicycle. The next time you do this exercise, think of your legs as doing the chain punches your arms normally do. If you want to challenge yourself, add chain punching with your arms as you bicycle. Your head and shoulders should still be raised slightly above the mat. The self-defense application to this maneuver is we know that fighting on the ground is the last place a woman would want to be. However, if you are pushed to the ground, you can keep your attacker at bay by kicking at your attacker’s legs, knees or groin with the bicycle maneuver. If a leg is grabbed, use your other leg to kick at his wrist to release your leg. Adventure Medical Kits Fox 40 Rescue Howler Whistle is an ultra-light, extremely loud emergency whistle that can help take an attacker off guard or call the attention of people who can help you in the event of an emergency. Visit adventuremedicalkits.com. LEFT Getting ready to do the squat. BOTTOM As you squat, pretend you are “diving.” Stretch your arms upward. Keep your head up. October 2008 | modern hygienist 45 http://www.adventuremedicalkits.com

Table of Contents Feed for the Digital Edition of Modern Hygienist - October 2008

Modern Hygienist - October 2008 Contents Editor's Letter Letters News Modern Solutions Trends: Homecare Trends: Perio Trends: Ergo Trends: Mid Care After Chemo Professional Rewind Esthetic Expertise: Make or Break Relationship Hands-on Hygiene: Have You Seen the Light? Going the Distance Training for Life Presi-dental Politics Ad Index Moonlighting

Modern Hygienist - October 2008

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