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 2: Ankles

Want to learn how to do a perfect deep squat?? This week we are going to focus on the ankles and their ideal position in the deep squat.

I have a shocking number of high heels considering that I am fully aware of how bad they are for the pelvic floor but these heels have served a very useful purpose today. They are going to give me a measurement of how much assistance I need to achieve my current resting squat position... and I need a lot. Almost 3 inches. Ideally the entire foot is planted on the ground and my shin should be close (if not completely) vertical. For me, holding a better squat position without support is a strength, balance and mobility issue.



Let's focus on mobility for now. To help me loosen up my ankles and lengthen my calf muscles the goals this week are:

1. Only wearing neutral shoes (meaning no heel) or no shoe.

Most footwear, including runners, men's shoes, kids shoes and casual shoes have a positive heel. Check out how much positive heel you have by comparing the difference in height from the back of the shoe to the front. Sometimes you can find this value online, especially for running shoes and hiking shoes. Over time the calf muscles will become chronically shortened due to the large amount of time spent daily in positive heeled shoes. The reason that this is my first (and most important) point is because even if I spend 1 hour daily doing the other two 'exercises', the 8+ hours I spend in heels will negate any change.

2. Stretching the lower leg.

Keeping my half dome roller in my main bathroom to stretch out my gastrocnemius and soleus. While brushing my teeth, washing my hands, doing my hair, etc I hope to spend at least 20 minutes stretching out these tight muscles daily. My stretches should be fluid, moving in and out of the stretch, keeping the knee straight and then bending it as I feel the stretch move to the top of the muscle to the bottom, to the left and to the right.



3. Practice Squatting.

Practice squatting in a supported position but just below where I start to lose good form (we will talk more about this next week!). I'll put a rolled up yoga mat under my heels and hang out here trying to focus on relaxing the tension in my ankles, moving my weight back and extending through the spine. I am going to aim for lots of slow controlled squats throughout the day, but only a few at a time. At night I will try and do a longer session while I watch 'Turn' my new favorite Netflix Original Series about a cabbage farmer.



TIPS: you can use basically anything in place of a half dome, like a rolled up yoga mat or something salvaged from the recycle bin.

Happy Physio Friday and good luck loosening up those stiff ankles!

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!