Do you always get back pain when you squat? Do you find getting from sitting to standing difficult? Are you are looking to improve your technique in the gym? Or maybe you are preparing for labour or have recently given birth?
This is the movement for you!
Squatting is what we call a compound movement which means that it works the whole of your body! By doing it wider like this, you target the muscles in the back of your body and inner thighs more. This is great for posture and helping you generate power in your push off in walking or running!
Lots of people are scared when they hear the word squat. Remember, this is just a sit to stand! You do not have to load it up with weights but it is incredibly important to get the movement right. You do it 100 times a day remember!
- Spread your sit bones!
When you sink down into the squat, you need to widen your sit bones and relax your glutes a bit. This is particularly important if you suffer from lower back pain. This way you allow your pelvic floor to fully stretch and not grip around your coccyx. It will also help your hip range!
- Keep it wide
The wider you go, the harder this is on your legs and also your mobility! Challenge yourself to see how far you can go whilst keeping your form.
- Turn out the feet
Have you ever had the phrase ‘pull your knees out’ shouted at you in the gym? When you do this exercise, keep your feet pointed outwards. This will encourage your knees to track outwards as well. If you notice you can feel the majority of the weight in your big toe side of the foot, see if you can even it out between there and the outside. ‘Pulling your knees out’ should come from the feet and hips!
- How low can you go?
This depends on your hip range of movement. Try going down until the back of your thighs are parallel to the floor. Ideally you should not go so far that your tail tucks underneath you. If in doubt, use a mirror!
Education is key
These exercises are designed for us to give to our clients. If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask please link to a contact form which opens in the same page. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!