Squat Challenge Week 1: Baseline

Today is 'Physio Friday' and what better way to start the weekend than to get thinking about movement. This is the first of twelve posts on how to achieve the ultimate physical feat: a perfect deep squat. This one simple movement will improve functional flexibility, strength, balance and will make you live longer (OK, maybe not live longer, but if a 'tea-tox' can claim that, why can't I?). Over the next three months I am going to turn my lack luster attempt at getting low (picture A) into a stunning squatting specimen (picture B). I challenge you to join me! All you need is you and a few minutes everyday.

A: My Week 1 Squat

B: My adorable 2 year old cousin fetching Lego

Why waste time hanging out on the floor in a deep squat when you could be curled up on the couch watching Netflix? Here are a few reasons:

• Take your hips and knees through their full range of motion, something that most people will not do everyday and sometimes not even every week! Limber up those rusty joints by moving the joint surfaces over each other helps to massage your joint fluid and cartilage.
• Gain muscle strength in your primary muscle groups (gluts, quads, hamstrings, abs, etc.) as you lower and raise your body with control. 
• Improve thoracic spine (mid back) mobility and extension. 
• Improve ankle and calf flexibility and movement. 
• Elongate pelvic floor muscles (leading to improved muscle function and decreased pelvic floor dysfunction).
• Improve pelvis - tail bone - spinal movement.
• Stretch the low back muscles.
• Mobilize and glide nerves as you take them through various positions.
• Improve bone density.
• Improve balance and proprioception (know where your body is in space and how it got there).
• Live longer!!!!!

During Week One, I encourage you to get photo evidence of your deep squat. Without trying to modify anything about your squat get someone to take a picture from the side, front, back and above. I also want you to take note of how many times per day you get down into your full squat. This will serve as your squat baseline.  Over the next three months, I will dissect my squat short comings in an attempt to achieve the perfect squat.  I invite you to work with me to improve your squat biomechanics through weekly tips and exercises. Happy Physio Friday! 

DISCLAIMER: If you have preexisting conditions that interfere with your ability to squat or any of these exercises cause you pain, stop immediately and go see a physio! Does this mean you will never do a deep squat? No. You may just need to approach a deep squat in a different way with a modified program. Contact me if you have questions!