Squatting (see photo) requires that the ankles, knee and hips have a good amount of flexibility.   Although you may think this position is extreme, a large portion of the world sits in this shape.  Ask a chair-sitter to squat and, well, you can imagine the outcome with a lot of grunting and groaning.   Many, many people hardly ever (OK, never) bend their knees more than a 90 degree angle.  Sitting in a car seat, bed, couch, and toilet--they're all the same.  Unless you're pulling weeds or playing with your 2 year old or checking your tire pressure, you're not doing much squatting.  But, who gives a hoot, you say?

 

There are health benefits to squatting.  Although it obviously benefits mobility in the ankles, knees, hips and spine, it affects the internal organs as well.  It's considered as a relaxer and purifier of the entire body.  It elongates the spine and builds strength in the back.  It's considered a useful position for those with low back pain.   Notice the stretch on the Achilles heel.  The chair and high-heels have shortened our tendon, which puts more stress on the knee and less stability in the ankle which can lead to tweaks and tears.   The squat strongly opens the hips.  And, we know keeping the hips well oiled as we age is crucial.  Hips that have lost range-of-motion cause causes torque and misalignment of the knees.   

1.  Support your back on a wall.  This is comfy.

2.  Put a something (blanket or mat or wedge) under your heels.

3.  Sit on something stable, like a block.

4.  Hold onto a door knob for support.

 

If you haven't squatted recently, give it try. It would be valuable to do it daily and hold it as long as you comfortably can. See what effect it has on your knees, hips and spine.  

 

Coming soon,  maybe next week:  We'll explore squatting for elimination and birth. Yes, we really will.