Squating on our haunches is how our ancestors sat, in a world before chairs it’s how we rested. Our primate progenitors still rest in this way with their buttocks on the ground and hips flexed in front of them with feet flat on the ground.
Many human societies still preserve this tradition, especially where floor sitting is common practice. So what are the benefits of practicing squatting?
When we sit at chairs as most of us do all the time, our hips are held flexed at 90 degrees, for hours, during this time our quadriceps tighten, our psoas and gluteal muscles contact. The curve of our spine transmits its weight on to the top of the sacrum at L5, where discs are compressed. The duration of this sitting means that these changes persist into our standing posture so we end up with a flattened spinal curve at the base of the back and a flexed forward posture. Though the effects are greater than that, as we tighten our gluts we restrict the mobility at the lumbosacral joint, reducing mobility and blood flow into the pelvis there is also compression of the abdominal organs that increases the risk of motility disorders.
Squatting avoid many of these negatives, The feet and achilles are stretched, this increases ankle dorisflexion and actually reduces the risk of sprained ankles. The calves are stretched which takes pressure from the feet and knees. The knees themselves are decompressed as the Femur is pulled away from the tibia, stretching the joint capsule. The gluts are lengthened which allows the sacrum to rest neutrally between the hips, reducing the chances of sciatica. As the sacrum settles in a freer position this can allow further changes to occur further up the spine, freeing off tension through the thoracic spine and upper back.
So how do we unlock the benefits of squatting?
Slowly
If you have not squatted for a while you may have to ease into it. If you have had problems with severe knee arthritis or incontinence it is worth seeking medical advice first.
Initially you will want to test your squat with your back against the wall, slide down the wall as far as you comfortably can and hold the lowest position you can sustain. You may struggle to get up, this is normal, it indicates that your muscles are weak at the full range of movement, they will strengthen over time.
If you feel that you cannot sustain a low squat you can rest your bottom on a stack of books or a low object. This is not as beneficial but its a good intermediary step.
You are aiming to get your bottom as low as possible, so it rests near the floor.
Initially hold for a count of five and repeat three times. Little and often is the key.
If you can squat quite easily, lean forward, to put pressure through the front of your ankles, this increases dorsflexion, move round on your hips to feel where the restrictions are and ease into them. Build-up to 2 minute Squat holds. It’s great if you can work this practice into your life i.e. watching TV while you do it.