This exercise can be practiced by Qi Gong and Muay Thai practitioners. The rolling and knocking exercise increases bone density and desensitizes nerves. Basically, it is the opposite of osteoporosis (read more about osteoporosis).
In Qi Gong, this exercise is used to harden the shin bones for external Qi Gong demonstrations. In Muay Thai, this exercise is sometimes used to generate more powerful roundhouse kicks. Find more Qi Gong lessons at the Qi Gong main page.
Description: Harden Your Shins
Rolling Exercise:
Take a bottle in both hands and roll it slowly up and down the shin bone. Keep in mind that you should roll the bottle slightly on the inside of the shin. There is a muscle (tibialis) on the outside.
Knocking Exercise:
Knock the bottle against the shin bone, but not very hard. The knocking should not hurt or leave bruises. Don’t knock harder than you would knock on a door, and please… don’t break the bottle on your shin.
Trainer Advice: Harden Your Shins
Roll 40 times, knock 20 times. Breathe at the same speed you roll (the knocks are fast and light). Repeat about 5 times – 4 times per week.
Similar exercises can be applied to the bottom of the forearm.
Related Instructions: Harden Your Shins
Videos: Harden Your Shins
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