Squat Challenge Week 6: Fruits that resemble glutes... and symmetry

Weak glutes. Everyone has them, including me. Is it due to poor posture and a lack of walking and squatting? Most likely. I know that my gluts are weak and I know that my left side is weaker than my right. I can see this weakness manifest in my squat when I:

1. shift more weight onto my stronger right leg when coming up from my squat. 
2. move the weight forwards towards my toes as I go deeper, instead of keeping it planted through my heels - see purple line in picture A, the knee is in front of the heel as weight comes forward 
3. collapse my knees together when I rise up from a deep squat - see picture A, the top line between the knees is much smaller than the bottom line between the ankles 

Picture A... bad 

Picture B... better

This weeks goals: 

1. Create symmetry between the left and right side. Focus on evenly moving up and down through the squat
2. When in doubt, stick it out... get the glutes more active by moving the weight back into the heels. Ideally I want to be able to wiggle my toes at the lowest point of my squat - picture B, purple arrow on knee directly over ankle 
3. Keep the knees as wide as the feet, pushing the knees away from each other on the way up and down - picture B, pink lines are the same distance at the knee and at the ankle 

And now for fun... FRUITS that resemble GLUTES

Good luck with your deep squat this week! Try not to attempt to make too many changes at once. Focus on just one or two things until they become natural and easy then move on.

Squat Challenge Week 5: The Squatty Potty

Western toilets are designed for voiding like martini glasses are designed for drinking. They are undoubtedly the wrong shape and size, poorly equipped to handle the very important tasks they are built to accomplish. Our bodies are built to void best in a deep squat position. From an anatomy point of view, a deep squat places the bowels and pelvic floor in an ideal position for voiding. The puborectalis (one muscle of the pelvic floor) acts as a lasso around the rectum, pulling it to a 90 degree angle when you are standing and sitting. This helps hold solids and gasses in until you make it to a bathroom. And this is good. When you go down into a deep squat the puborecalis loosens up its lasso hold and the rectum becomes straight and can more easily be emptied.

Great diagram by fellow pelvic floor PT Samantha Cattach. See her entire blog post HERE!

Most people I know would have a hard time voiding in a deep squat because this position is too hard to hold. In addition, our bathrooms are poorly designed to accommodate a deep squat. Hence the invention of the squatty potty (NOTE: you can use anything to prop your feet up higher including small stools or anything you have lying around). With a bit of potty assistance you can work on your squat (adding 5-10 additional deep squats to your day) and void more easily.

Squatty potty - available on Amazon or Bed Bath and Beyond 

I spent the weekend at my in-laws and had to improvise with my carry on suitcase! 

Instead of just hiding in the bathroom to catch up on Facebook you could also be using this time to:

• IMPROVE YOUR ABILITY TO DEEP SQUAT
• decrease straining- very important if you have issues with pelvic floor dysfunction, prolapse and pelvic pain
• potty training children, so their pelvic floors can relax and they can void easier
• fully empty
• decrease constipation

Improving your deep squat will take practice. Start increasing your deep squat frequency by integrating it into your every day life activities!

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!