Things like BMI (body mass index), blood pressure and waist hip ratio are often used to gauge a peson’s health status and undoubtedly can be useful. But we rarely assess strength and mobility.
Strength and mobility are super important at all ages. Especially in the elderly as good strength and mobility reduce the risk of falls.
A deep bodyweight squat is not only an excellent indicator of your strength and mobility but if practised regularly can help improve it.
what is a deep bodyweight squat (DBS)?
A deep bodyweight squat is the position you are in at the very bottom of a squat with your feet resting on your calves.
Children will often sit in this position as it is natural and healthy. As adults though we spend hours sitting in chairs with bad posture and lose strength and mobility meaning a DBS becomes more difficult.
How to perform a Deep bodyweight squat
1) Set your feet a little wider than shoulder-width apart, and pointing straight ahead.
2) Plant your feet solidly into the ground and distribute your weight evenly across the whole foot. Make sure your heels don’t come up.
3) Lower your body and keep your spine in a neutral position, don’t let your back arch.
4) Continue all the way down (or as far as you can comfortably manage) until your bottom touches your calves or just hovers just above the ground.
5) Hold this position for 20-30 seconds, then push up to slowly return to standing.
Make sure when dropping into the squat that your knees aren’t moving forward, and your back isn’t arching. Push your knees out to the side so they are over your little toes (don’t let them cave in). Try to hold your back straight and steady throughout the entire squat.
Focus on getting your body past parallel and hold for a short period of time, whatever feels comfortable for you. If you feel a bit wobbly do next to a wall or chair so you can steady yourself if needed.
A DBS is supposed to be comfortable when completed correctly, so pay close attention to your form, and at what point if any you feel uncomfortable. It may show you a few underlying mobility issues you didn’t realize you had.
If you can’t get all the way down or need to hold onto something for support at first don’t worry. Keep practicing and you will improve in no time.
Anna fulfilled her dream and founded Relax Therapies in 2015 after years of being stuck in a corporate 9-5 . She loves helping people recover from pain and injury and feel their best again.
She is passionate about the gym, keeping active, learning Spanish and playing the clarinet.Schedule Appointment
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