Isabelle Brough - Movement & Massage Therapy
  • Home
  • Mindful Walks
  • Book: Mindful Feet
  • Blogging since 2016
  • About
  • Home
  • Mindful Walks
  • Book: Mindful Feet
  • Blogging since 2016
  • About
Search by typing & pressing enter

YOUR CART

New Blog here

22/12/2016 0 Comments

The "modified" squat

Picture
The best way to get better at squatting is to practise within your comfortable range of motion.

Getting a little closer to a squat is better than forcing your body into a position the tissues are not ready for. A small increase in loading helps your tissues adapt without stress.
The key is to stabilise, mobilise and strengthen your whole body, from top to toe. Start small. Flex your hips and knees a little more than what they are used to. Sit on a pile of blankets or a stool to peel your vegetables, play a board game or drink your favourite beverage.
If this is too much for now, simply sit on the front edge of your chair and let your muscles participate in holding you upright. That would be a great start!
Picture
Squat when putting your socks on (shins vertical, weight in your heels, bottom t behind you, ribs down, to keep your spine long and the work happening in your glutes). also good for balance! Stand close to a wall to lean against in case you do lose your balance.

Picture
Put something (a folded blanket, a book) under your heels, to stay just within your comfort zone. No straining please!
Picture


When outside, find a hill and start the movement facing down.
You don't have to stay in this position for long. Start with just a few seconds. Listen to your body.



Picture
Use something you can hold on to, to assist your squat - your kitchen counter, door handles or a shelf in a low cupboard, depending on how low you are able to go.
The trick is to get the knees behind the toes and to find some length in the back.
You may well fall over backwards if you try and do both at the same time without holding on! Then you know you got a little too ambitious... 😂 😂

Picture
Source: Move your DNA, Katy Bowman; Beginner tips, MovNat; the author's own experiments.
0 Comments



Leave a Reply.

    Author

    Mum of 4, nature lover, passionate about the power of human movement.

    I love helping people walk more often and over greater distances more comfortably, enjoying the natural world. I love helping people feel better generally.

    I wish to apply this quote to my blog:
    "My suggestion is that you taste the message, savo(u)r what is right for you, and spit out the rest ; after all, that is the law of the universe". Source: Mutant message down under, Marlo Morgan.

    Archives

    October 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    August 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016

      Would you like to be notified when I publish a new post?

    Subscribe
Powered by Create your own unique website with customizable templates.