Tuesday Tip - Squat more!

My clients can attest to the fact that I love a squat! It is a natural movement pattern that we would have spent a lot more time doing when we were little but at some point along the way we suddenly start sitting in chairs and often lose the ability to properly perform this important movement. Some of the common aches and pains associated with sitting can be eased by spending some time in a nice deep squat. Here is why you should add it to your daily routine:

✅Opens up the hips, stretches the lower back and decompresses the spine, helping to ease lower back ache associated with sitting. ✅Stretches the calves and mobilises the ankles. Poor mobility of both ankles and hips can result in the knees compensating and twisting - a common cause of knee pain. If you wear high heels you likely have shortened tight calves - spend some times stretching them before workouts. ✅Recruits and strengthens the glutes bringing more stability to the hips - almost all daily tasks place load through the hips so stability here is important for optimal movement and avoiding injury. ⬆️All of this improves posture in other natural positions. ✅Good for digestive and bowel health - yep we were designed to do our number 2's in the squat position as this relaxes the muscles and opens up the colon nicely, allowing you to fully empty your bowels. Sitting on a toilet creates a kink in the exit and can prevent you from emptying properly which can lead to toxins and faecal matter building up and causing digestive problems. Squatting can also help prevent straining and therefore help if you have trouble with haemorrhoids. I'm not suggesting you pop out in the garden to poop but you could try a squatty potty instead ➡️http://www.squattypotty.co.uk/

How:

If you find this position difficult to start with don't worry, that's normal! Try:

• Holding onto something sturdy. • If your heels are lifting, try stretching out your calves, if they still lift place a towel or folded matt under them and slowly work to a flat foot. • Use a counter load - a ball, dumbbell or kettlebell to help you balance. • Deep squat holds for however long you can with good form - a nice long neutral spine is key! • Place something under your bum at first to aim for and sit on at the bottom of your squat.