A Life Skill
Squatting is a part of our DNA. Toddlers squat with near perfect technique and without any “training”. Over time, we lose our ability to comfortably sit in this position. But it is possible to reclaim it. And here are just a few of the benefits of why it’s a worthy investment.
Sitting in the deep squat is a great way to insure we have adequate mobility in the ankles, knees, and hips to reduce our risk of chronic pain and injury. Hemmerich et al 2006, found that hip flexion of roughly 130 degrees and knee flexion of 165 degrees is needed to maintain adequate flexibility for the activities of daily living.
Deep squats are also beneficial for knee health. Contrary to popular belief, deep squats are no bad for the knees (individuals with prior knee injuries may be exceptions to this). Salem et al 2001, showed no difference in stress or force on the knees between squat depths of 70, 90, or 110 degrees. Li et al 2004, then found that deep squats elicited a protective effect on the PCL and ACL, due to the compression of the tissues between the tibia and femur.
How To Start
If you are like most people in the US, you spend over 6 hours a day sitting. One way to start reclaiming your deep squat is to spend 10 minutes a day in the deep squat. Grab something to hold to make it easier to hit full depth with your feet flat on the ground. Over time, it will improve. Ideally, we should aim to reduce optional sitting as much as we can but 10 min a day is a step in the right direction.
Group Class Programming for Monday, October 30th, 2017: