Squats and Healing

In today's fitness world, squats are often seen as just another exercise for building muscle and burning fat. However, this simplistic view overlooks the profound healing benefits squats can offer. Many people suffer from chronic pain in their knees, hips, and lower back due to sedentary lifestyles and improper exercise techniques. This article will delve into how incorporating squats into your fitness routine can alleviate these common issues, enhance joint mobility, and improve overall physical health. By understanding the full potential of squats, you can transform your body, reduce pain, and enhance your quality of life.

Here’s what we will talk about:

· Benefits

· Resting Squat

· Resting Squat Formula

· Improper Alignment

· Squat Variations

For much of modern fitness history, squats were considered harmful, especially if you bent your knees beyond 90 degrees. But does it make sense to have the ability to bend a joint but be advised against using it fully? Avoiding deep squats has ironically contributed to higher rates of knee, hip, and back pain and ankle issues. In the past decade, however, the squat has been reclaimed and celebrated in strength and conditioning circles. It is often hailed as the "king of exercises" for its muscle-building, fat-burning, and even testosterone-boosting benefits. We believe squats offer even more profound effects on overall health.

Benefits

Squats are more than just an exercise; they represent a fundamental movement pattern. Defined by lowering the hips toward the ground, squats can be performed in various ways, including those previously deemed harmful, which are now recognized for their utility. Traditional cultures, despite lacking modern healthcare, experience minimal back pain, partly due to their frequent use of squat-like positions. Squatting maintains joint mobility, particularly in the hips, which helps alleviate back pressure and decompresses the spine, easing lower back tension.

A lesser-known advantage of squatting is its positive impact on digestion. Before modern toilets, squatting was the natural position for bowel movements, aligning our organs for optimal function. Additionally, squatting encourages diaphragmatic breathing, which expands the rib cage and promotes calmness. By spending time in a squat, you not only enhance physical mobility but also support overall health and well-being.

Resting Squat

When practicing the resting squat, the goal is to be relaxed and comfortable, not tense. It's perfectly fine if your back rounds or if your knees aren't in perfect alignment. However, many of us struggle with stiff hips or ankles that prevent us from fully relaxing in this position. Here are a few tips to help you adapt the resting squat to your body.

If you find yourself constantly feeling like you're falling backward, stiff ankles might be the culprit. To address this, you can place a couple of books or some weights under your heels, especially if you're at the gym. This adjustment reduces the need for your ankles to bend excessively, making it easier to sit comfortably.

Another helpful tip is to hold onto something sturdy for support. This allows you to spend more time in the squat position without worrying about balance. You can even combine this with the heel elevation technique for added stability.

For those who find that sitting in a deep squat is hard on their knees initially, try starting with a box or another low object to support you in a squat-like position. This approach helps your knees gradually adapt to the compression, allowing you to slowly shift more weight into your legs over time.

Resting Squat Formula

In our chair-filled world, it's rare to spend much time in a squat, making it essential to set some personal standards, especially when starting. One effective method is to use a 10-minute timer on your phone. Each time you drop into a squat, start the timer, aiming for 30-60 seconds increments until you accumulate 10 minutes per day. Gradually increase your squat time each week, eventually aiming for 25 minutes daily. Remember, you should never experience pain; if you do, consult a medical professional.

Improper Alignment

As fitness enthusiasts, we often believe that dedicating 20 minutes to squatting daily is enough. However, the real benefit comes from integrating the squat into your daily movements. In many cultures, chairs are rarely used, and people perform daily activities from the ground, making the squat a functional part of their lives. For us, the squat should not only be about resting but also about maneuvering.

Don't get caught up in advice about driving your knees out or maintaining perfect spine alignment. Perfect alignment is unrealistic in everyday movements. Instead, focus on becoming comfortable in all angles of a low squat position. A great way to start is by practicing touching your knee to a target or the ground during your squat time. This can encourage other movements that feel natural while you're down low.

New research emphasizes that strength is crucial for a longer, higher quality life, making it important to train your squat as an exercise. Squats are excellent for building full-body strength, targeting your legs, core, and torso. They can also boost metabolism, promote fat loss, and trigger the release of growth hormone and testosterone.

Squat Variations

To select the right squat variation, it's essential to start by clarifying your goals and intentions. If you aim to build powerful, muscular legs, you should focus on squatting with intensity. The barbell squat, performed in the 5 to 10 rep range, is ideal for this purpose, as it allows for progressive overload, leading to significant strength gains. However, keep in mind that loading the spine can be risky, so caution is necessary.

If your goal is to have strong legs for activities like hiking, running, or playing with your kids, the goblet squat might be a better option. This variation is less taxing on your overall system but still provides a good workout for your legs, especially with higher rep ranges. This makes it an excellent choice for aging athletes who want to maintain muscle and functionality without excessive strain and risk of injury.

Elevating your heels during squats can shift the focus to your quads, which is great for knee strengthening. Aim for 10 to 20 reps to build strength in this area. For those with the necessary mobility and coordination, single-leg squats can equally develop leg strength and enhance body control due to their balancing components. This method requires no equipment and is excellent for building strength from home.

Beginners or those preferring a minimalist approach can still see significant gains from bodyweight squats. Because your legs naturally carry your body weight all day, you'll need higher rep ranges, from 20 to 50 reps, to create fatigue. The toe squat variation is particularly beneficial as it strengthens your ability to press into the ball of your foot, which is crucial for athletic activities.

A smart approach to squatting is to go through phases, spending a few months on single-leg squats, then switching to barbell squats in the winter, for example. Alternatively, you can use two variations concurrently, such as high-rep bodyweight squats on one day and heavier goblet squats on another.

Remember, moderation is key. Don't dive into sitting in a squat for 20 minutes a day and barbell squatting three times a week immediately, as this can lead to knee pain or other injuries. Start with the basics, gradually accumulate time in your resting squat position, and pay attention to how your body responds. As you become more comfortable, incorporate a squat exercise that aligns with your goals.

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Source: Strength Side.