Assume as deep of a squat as you can tolerate while supporting your weight in a door frame or by holding your weight on something secure (ex: banister of stairs, heavy piece of furniture, etc.). Shift weight from side to side to work on the mobility of the ankles, knees and hips in all planes of movement.
What muscle(s) is this exercise for?
- Lower Body Muscles
The goal of this exercise is to be able to be able to assume a full squat position for 10-minutes with little to no discomfort. This usually takes months to achieve with consistent daily practice so do not get discouraged if this takes a while.
For now, try to hold the deep squat position for as long as you can tolerate, and take a break. For example, set a timer and get into position for maybe 10-30 seconds at a time, with breaks of standing in between the deep squat reps.
If you stick with it, you will eventually work up to a full 10-minutes with no support!
You should not do this if you experience pain while performing this exercise. Watch the video below for more information on how to get started!
Are you looking for more information and someone to tell you what is going on with your low back pain!? Come in for a free screen with one of our therapists.
It’s a 30 minute 1-on-1 appointment with a Physical Therapist where you get the following…
1. A DIAGNOSIS: Discover the cause of your pain so that you can attack the problem successfully.
2. A PROGNOSIS: Find out how long it will take to fix your back pain for good so you can get back to all the activities you used to do before your injury.
3. A PLAN: Your Physical Therapist will lay out a clear plan that outlines what will be required to get you back to normal.
All you need to do to get started is to call (610) 839 – 8764 and pick your time and location. We look forward to meeting you and getting you back to normal!
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