Fix Your Deep Resting Squat in a Few Minutes a Day!

Key takeaways:

1. Deep resting squat is a fundamental human movement pattern essential for proper body function and mobility.
2. Lack of ankle dorsiflexion is a common issue that prevents people from achieving a deep resting squat.
3. Forcing oneself into deep stretches can be counterproductive and may lead to injury.
4. Using the liquid motion system, gently exploring ranges of motion, can effectively improve squat mobility over time.
5. Maintaining proper posture and relaxing the body during stretching can lead to quicker improvements in mobility.

Importance of Deep Resting Squat #

• A fundamental human movement pattern essential for proper body function and mobility.
• Helps maintain healthy hips, lower back, and overall movement.
• Useful for various everyday tasks and preventing injuries.

Ankle Dorsiflexion and Mobility Limitations #

• Lack of ankle dorsiflexion prevents people from achieving a deep resting squat.
• Forcing oneself into a deep squat can lead to a rounded back and potential injuries.
• Adding weight or holding onto something for support during stretching can result in learning incorrect movement patterns.

Gentle Approach to Mobility: Liquid Motion System #

• Gently explore the ranges of motion available to your body without forcing deep stretches.
• The aim is to build strength in end range positions and coax the body into deeper stretches.
• A relaxed approach to stretching can lead to more effective mobility improvements and reduced risk of injury.

Improving Squat Mobility #

1. Attempt to get into a squat, but do not hold it. Go as deep as you can and stand back up.
2. Repeat the squatting motion a couple of times, allowing your body to naturally get deeper into the squat.
3. If lacking ankle mobility, allow your heels to come off the floor gently to apply a small amount of weighted stretch.
4. Hold the deepest comfortable position for about a minute, but do not remain static.
5. Gently bob up and down, move from side to side, and find a comfortable spot.
6. Practice barefoot or with minimal shoes to improve ankle dorsiflexion and overall mobility.

Additional Tips #

• Focus on ankle mobility rather than rounding the back.
• Practice deep resting squats multiple times a day for rapid mobility improvements.
• Proper posture and relaxation during stretching can lead to quicker improvements in mobility.
• Practicing mobility exercises throughout the day may reduce the need for an extensive warm-up before workouts.

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