Dynamic Deep Squat

Following on from our previous post. Here is an example of how you can improve your deep squat by making it more dynamic (adding movement). Try these movements out for up to 30 seconds per movement. 

~ Rocking forwards and backwards.

~ Rocking side to side.

~Rotating one way and then the other.

Slowly you will feel your joints and muscles loosen up and feel more comfortable in the bottom of the squat.

How To Work Towards The Deep Squat

We all could squat at some stage of our lives. Over time, unfortunately, some of us have lost the ability to get down into a relaxing deep squat. Whether this is due to injury; poor movement habits or sedentary lifestyles.

All is not lost though. It is still possible to train your body to be able to squat again. 

There are many benefits to enabling your deep squat!

Improved hip & ankle mobility / Improved lower back flexibility / Improved abdominal stability.

There are also some common reasons why a deep squat may currently be out of reach:

Tight calves / stiff or immobile ankle joints / stiff hip joints / tight hip musculature / stiff, immobile spinal joints / weak, dysfunctional abs.

There are ways to work around these issues to help you gain your squat back!

When you're able to squat effectively, it crosses over into your daily life and helps you to avoid moving in awkward ways which can avoid a number of potential injuries that otherwise may have occurred. 

Practising the deep squat:

Starting Point Option One With Heel Raise

Starting Point Option One With Heel Raise

Starting Point Option One Without Heel Raise

Starting Point Option One Without Heel Raise

Starting Point Option Two

Starting Point Option Two

Option One:

Using a door handle for support and heel raises (door stoppers from Bunnings) if ankle mobility is an issue.

Holding onto the door, slowly lower into a squat to a depth that feels manageable. Hold for up to one minute. Start slow, if a 10 second hold is all you can manage, that's ok.

 

 

As above, but if it is comfortable enough to do without needing a heel raise assist then use this version.

 

 

 

 

 

 

Option Two:

Using a doorway for support and heel raises (door stoppers from Bunnings) if ankle mobility is an issue.

Holding onto the doorway, slowly lower into a squat to a depth that feels manageable. Hold for up to one minute. Start slow, if a 10 second hold is all you can manage, that's ok.

Half deep squat on doorway regression.jpg

Alternative Depth:

If lowering deep into the squat isn't comfortable at first, then start at a depth that is. 

Take your time with this, slowly build up the amount of time you spend in the squat and then work on the depth. If you're using heel raises then aim to try and slowly wean off them (by having your feet further forward on the raise until you no longer need it) as it gets more comfortable. 

Once you have spent time (and it may take a lot of time, even a year or so) on your deep squat and feel comfortable enough to try without any assistance, start working on an unassisted deep squat.

Last Progression To Full Unassisted Deep Squat

Last Progression To Full Unassisted Deep Squat

This is the final destination of the deep squat journey! This is where you want to try and aim for eventually and then work up time spent in this position.

Once comfortable to do this you can gently rock side to side and forwards and backwards as well as gently twisting either side to try and create more movement through the ankles and hips in this position. Click here for a video demo.

Start your deep squat journey now! I would love to know how you go so feel free to post a pic of where you're at with the squat on our facebook page!

PLASTIC FREE JULY: DAY 31

Day Thirty One:

Do you often grab take-out meals & coffee? Have you thought about the impact all that packaging can have on the environment?

The 31st and final blog on Plastic Free July. I hope you have all taken something from our efforts of sharing ways to lead a less plastic life. I'd like to thank everyone who shared; commented or liked the posts and hope that there have been a few "AHA" moments as I know there were for me along my journey of discovering a less plastic existence. It is never easy to change and it does take time but very small changes slowly turn into habits and before you know it you look back and see how far you have come. You are not always going to get it 100% but even if everyone made a 2% effort to reduce their use of plastic it would have a massive impact on our earth!

adelaide personal training physio trainer

Next time you need to grab some breakfast or lunch and you are not in a pressurised rush to get to where you're going then why not just take a breather, slow down, and dine-in. This way you will save on the take-out packaging and your sanity. Slowing down is something our society does not do comfortably and it is adding to stress-related illnesses. Alternatively, of course, if taking out is a must then don't be caught without your re-usable coffee mug; re-usable water bottle; re-usable cutlery and depending on the kitchen, you could even try and take your own container with you to put your food in, leaving zero footprint ;-). Now that's making a difference!

Make a change...
Re-think your thinking...

PLASTIC FREE JULY: DAY 30

Day Thirty:

Do you often grab breakfast or lunch on the go? Have you thought about the impact all that plastic cutlery can have on the environment?

personal trainer physio rehab

Why not always carry a set of cutlery with you for those days you grab something "to go". Keep it in your handbag or in the glove compartment of the car. That way you are never caught without it and don't have to rely on plastic.

Make a change...
Re-think your thinking...

PLASTIC FREE JULY: DAY 29

Day Twenty Nine:

Do you love sushi? Have you thought about the impact all those plastic take-away containers can have on the environment?

personal training adelaide physio

Next time you plan to have take-out sushi, why not take in a tupperware/steel/glass container with you to put your sushi in and save on all that plastic being manufactured.

Make a change...
Re-think your thinking...

PLASTIC FREE JULY: DAY 28

Day Twenty Eight:

Do you own a credit card? Or several? If so, have you thought about the impact all those plastic cards are having on your wealth as well as the environment?

These little suckers have a large negative impact on the environment in a round about way...not so much about the physical plastic of the cards but more so how they enable us to spend; spend; spend...mostly on unnecessary items that we don't really "need" but do really WANT! Feeding consumerism at its best and creating a large amount of waste (not to mention financial stress) at the end of the day.  We should be spending our money more wisely, or rather, not spending our money as much...which is really wiser! Next time you reach for your credit card to purchase an item, ask yourself this:

  • Do you really NEED that item?
  • Is it going to positively impact your life in the long term and in a healthy way?
  • Is it in line with your long term goals?
  • Is it the most environmentally friendly option or are there better options you could be looking at?
personal trainer functional fitness physio

If you're interested in saving yourself financially when it comes to credit cards and loans etc then a friend of mine introduced me to "Barefoot Investor", this guy will tell it like it is and cut through the BS that you get fed from banks and large corporations. He may sound offensive at times but it's probably what we all need to hear. Listening to his wise words will save you money in the short term and long term. It is worth sitting down and looking at all your accounts/credit cards/loans and seeing if there is a way to reduce the amount they are costing you. That is what I did last night and I was able to cut up the credit card that was costing me the most simply by paying it off using another account of mine with a lower interest rate. And I will be cutting up a second one today! Even though I haven't technically paid it off yet, it felt great to do and I know I have saved myself in the long run. I also stopped using any of my credit cards about 6 months ago in order to pay them off quicker. There are many ways to reduce the impact of debt: consolidate your credit cards on the lowest interest rate possible; apply for a balance transfer and make SURE you pay it off in the timeframe given; STOP spending on your cards! You will never pay them off if you keep using them. Make sure you put on more than the minimum amount each month. A lot of you are probably already on top of this but my emphasis is on all the spending we do as a society that is just not necessary. There is a very small amount of people rubbing their hands together and just getting richer whilst the poor get poorer. Don't sell your soul to consumerism...as the Barefoot Investor says: "Tread your own path!"

Make a change...
Re-think your thinking...

PLASTIC FREE JULY: DAY 27

Day Twenty Seven:

Are you a peanut butter fan? Does your peanut butter come in a plastic jar? If so, have you thought about the impact all those plastic jars could have on the environment?

personal trainer functional fitness physio

I am more of an almond butter fan myself and am lucky enough to have a couple of health food stores in my city that sell freshly created peanut or almond butter. You take along your glass jar, or purchase one at the store, and get to watch the freshest peanut or almond butter you have ever bought ooze out of the end of the grinder straight into your jar. THE BEST! And the even better thing is, you only ever have to use one glass jar (that you keep returning with) for all the many jars of peanut or almond butter you plan to eat. No more plastic waste on peanut butter containers.

Make a change...
Re-think your thinking...

Look out for these machines at any health food store...

Look out for these machines at any health food store...

PLASTIC FREE JULY: DAY 26

Have you ever stopped to think about what your clothes are made out of and the impact they could have on the environment and yourself?

I know I hadn't up until recently and to be honest, doing some research on it has left me feeling just a little depressed. So many fabrics these days are harmful for the environment, either by way of cultivation (using up large supplies of water, pesticides, forests); by manufacturing (a lot of fabrics are created using all sorts of chemicals and acids); by our daily usage (many synthetic microfibres that are released during a load of washing land up in the ocean and ingested by sealife).

To find out more about which fabrics to avoid and why, click here.

Because clothing materials go through such huge processes before they land up on the shelves, they can even be quite toxic to the human body in some cases. Here is an article that is worth reading regarding the lack of regulations in Australia of chemically harmful clothing.

It doesn't even seem like there are many 100% safe options to choose out there but it does seem that the best options are organic and listed below:

personal trainer physio qualified
  • Cotton
  • Silk
  • Linen
  • Hemp
  • Wool
  • Cashmere

Make a change...
Re-think your thinking...

PLASTIC FREE JULY: DAY 25

Day Twenty Five:

What do you use to wash your dishes? If it is a sponge; a "disposable" cloth; a long handle sponge or anything similar, it probably contains some amount of plastic and is not a sustainable product.

personal training adelaide physio qualified trainer

The best option is a 100% cotton cloth, once these have come to the end of their life (which will be many years if looked after well) they can be cut up into small pieces and put into your compost bin, leaving no negative trace behind once broken down. All these other "convenient", "disposable" options are not at all convenient and definitely not disposable as they will hang around for hundreds of years before ever breaking down.

Next time you run out of dishcloths or sponges please think about purchasing cotton ones as replacements. These can be found on many eco-stores online or most likely at your local markets, even some supermarkets may stock them.

Make a change...
Re-think your thinking...

PLASTIC FREE JULY: DAY 24

Day Twenty Four:

Are you often thirsty on the run and need to grab a bottle of water? All those many plastic bottles either land up in landfill or, more than not, the ocean. Plastic bottles and lids are one of the most frequent rubbish ocean dwellers we have these days.

personal training adelaide cbd physio trainer

Make sure you purchase a steel or glass water bottle so you can keep it with you wherever you go and stay hydrated on the move, not at the expense of our environment. Sure, there are going to be times when we will be caught out and need to purchase a water bottle, but make that the rare occasion and not the norm and you're winning!

Make a change...
Re-think your thinking..