You Don’t Know Squat

If you’re a chair-sitter, you should spend 5-10 minutes running through the first two exercises.  They are great for preparing your joints for full flexion (bending all the way).  After you’ve warmed up the back of the calves and hamstrings with a little stretching, it’s time to get down onto your hands and knees.
It is very important that your lower legs and feet track straight back, and are parallel to each other.

Now, from the hands and knee position, drop the hips back as far as you can, without allowing the feet to move closer to each other or allowing the tailbone to tuck under.

Ooops! Too far! See how the pelvis tucked in the picture below? Don’t sit back any farther if your tailbone tucks. This forces your lower back into flexion — not what we want for a pelvic-floor loading squat. Instead, come forward, re-lift your bum, and hang out in the position pictured above.

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