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If you have been wearing shoes and sitting in chairs your entire life there is a good chance you will find a deep squat a physical challenge that causes excessive pain or pressure. However the deep squat is basic human position that we used to do all the time.
Improving your deep squat has so many benefits, Including;
– ankle, knee, hip and thoracic mobility
– Improve your pelvic floor health
– Prevent hip and knee surgery!
– Prevent constipation
or look at it this way… avoidance of it leads to nothing good! So let’s make it part of our day!
1. No REST days during the 30 days.
2. Relaxed spine – no need to try to remain erect or with neutral spine. Its a RESTING position.
3. Width between the feet – around shoulder width apart but should be individualized and experimented with – aim for maximal depth and relaxation.
4. How much feet should be turned out or should they be facing forward? Don’t let anyone sell you the idea of ONE perfect position – this should be individualized and experimented with – aim for maximal depth and relaxation.
5. Knee pain? Hip pain? stand up and move around. Resume the squat and work in small short bursts of squatting throughout the day.
6. Footwear? Best – barefoot. Second best – minimal footwear.
7. Keep your heels on the floor if possible. If impossible, try a small heel support until you gain the proper mobility to squat flat foot on the ground.
8. True sign of good squatting? When you get tired from STANDING – you squat and not vise versa! True story!
9. How deep should you squat? There is only one answer – DEEPER.
Option 1. Depending on how much assistance you need to prevent you from losing balance – get a small weight plate at the gym or if at home a small book, towel or raise block can be used to slide under the heel of your foot to prevent you falling backwards and losing balance. Obviously the more assistance your need then the bigger the raised item will need to be that you put under the heel of your foot.
Option 2. Squat down as far as you can, just before you fall backwards on your bum grab a hold of a door or ledge so that you can balance yourself in that position using the support of your arms.
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