The Deep Squat: A Natural Resting Position of the Body
The deep squat, or the resting squat, is one of our natural resting positions. Sadly however, it has been almost completely forgotten in our Western world.
Back problems are a major public health and welfare issue in our society today., These issues have their roots in the invention of the chair, and simultaneously quitting to squat. In fact, if one does not deep squat regularly, the gluteal muscles do not activate to protect the lower back. The deep squat keeps the lower vertebrae surrounding the muscles active. In the past, the deep squat has been a common working position, and back problems have been far less common because of it.
The Deep Squat Maintains and Improves Your Mobility
The deep squat as a resting position effectively maintains the back, ankle, knee, and hip mobility. These days, many people cannot reach a relaxed and effortless deep squat without some practicing. A natural and relaxed deep squat requires an ease of keeping the balance in the posture, without struggle.
The Most Common Mobility Obstructions
Quite often stiffness in the lower back or ankles can restrict the mobility in a deep squat. When trying to go to a deep squat, the balance of the body is often at the back due to a low mobility in the ankles and the lower back. It is normal to tumble on your back in the beginning of the practice due to this reason. Do not give up!
Just a Few Minutes a Day!
If you want to improve your mobility in an easy and a fun way, start practicing deep squatting! Just a few minutes each day is enough to begin with.
Start by determining which of the following applies to you:
- Are you able to go to a deep squat position in a relaxed way? Note that your heels should be touching the ground.
- Can you reach the position but maintaining the balance feels difficult?
- Does the posture feel almost impossible to you?
If you cannot do a deep squat yet, do not worry. You are not the only one. Very few people can deep squat without some practice, these days.
Building Your Mobility
To reconnect with your lost ability to deep squat is very simple: Squatting. You can start with an assisted squat, keeping the heels on the ground all the time. The feet and the knees should point slightly outwards, and the hip joint should twist softly outwards, as well. To keep your balance without much effort, use furniture or something similar as your aid. Descend in a controlled way as low as your mobility allows you to. Repeat the movement a few times and then remain in the deep squat position, holding onto your support.
Once you have reached the deep squat, relax your body in a collected way. You can swing slightly back and forth to stretch the calves and the lower back. Remember to keep holding onto your support.
Breath deeply in the abdominals, so that the movement of the diaphragm allows your muscles to feel a deep, pumping stretch. You are likely to feel the abdominal breath mainly in the lower back, at first. Focus on the breathing and try to actively relax more with each exhale.
Squat Every Day
Start with a minute of exercise each day. Once your mobility improves, extend the training time. Once you have reached a level of mobility in which you can stay in the deep squat without effort, try to let go of the support. In the beginning of your training without a support, you can use a small platform under the heels to ease into the position. As soon as you master the position with a platform, try to balance yourself to the front. This will improve the mobility of your ankles due to extra stretching. Finally, remove the platform so that the position becomes fully natural.
Start Slowly, Listening to Your Body
Adding the deep squat to your daily routine should be as gentle as possible. Listen to your body. It is a good idea to alternate between relaxed postures and more ambitious postures, where you try to squat as properly as possible. Try also different feet positions: narrow, wide, feet outwards, and feet straight forward.
The Daily Squatting Time
Once your squat has improved to a fair level, you can start to prolong its duration. You can, for example, aim for 30 minutes, by prolonging the duration daily by a few minutes.
Good Mobility Through Deep Squatting: Performance Improvement
The deep squat is an essential part of keeping your musculoskeletal and muscular organs healthy and strong. Many gym and upper body exercises will gain intensity once you master the deep squat. The Method Makia warm-up workout has some effective deep squat exercises in it. In addition to this, the workout plan consists of several other squats and mobility improving exercises.