Teaching My Mom to Squat Deep WITHOUT Pain
Teaching My Mom to Squat Deep WITHOUT Pain
Many individuals, especially seniors, often struggle with squatting due to knee pain or limited mobility. In this blog post, I’ll share my plan to help my mom improve her squat mobility, addressing her knee pain concerns. The key tool in this journey is the slant board, a simple yet effective accessory that can make a significant difference. Check out the video above for full demonstration.
Understanding Individual Squatting Capabilities: Before diving into the solution, it’s essential to recognize that everyone’s squatting capabilities are different. As a fitness professional working with seniors and individuals with various mobility levels, I’ve witnessed diverse challenges. My mom’s initial squat demonstrated some limitations, and our goal is to gradually work towards a more flexible and pain-free squatting position.
The Importance of Full Knee Flexion: To achieve an optimal squat, it’s crucial to aim for full knee flexion in the bottom position. While not everyone can achieve this immediately, the goal is to strive for continuous improvement. In this journey, we will be using a valuable tool known as the slant board to facilitate progress.
Introducing the Slant Board: The slant board is a game-changer in improving squat mobility. While the specific board used in the video above isn’t the one I recommend, I will link the one I recommend, below, although the focus is on its functionality rather than the brand. The slant board works by elevating the heels slightly, reducing the demand on ankle mobility during squats. This, in turn, allows the knees and hips to achieve a deeper squatting position.
Implementing Slant Board Squats: My plan for my mom involves incorporating slant board squats into her routine two to three times a week. This exercise is simple yet highly effective. By elevating her heels, we aim to alleviate some of the mobility constraints on her ankles, enabling her to descend further into the squat comfortably. It’s important to note that the goal isn’t an immediate full deep squat but a gradual improvement over time.
Demonstrating the Exercise: The simplicity of the routine involves stepping onto the slant board and squatting down as low as comfortable. Even in just one repetition, the improvement in depth was evident.
Recommendations for Implementation: To witness significant progress in squat mobility, consistency is key. I suggest incorporating one set of 10 slow repetitions using the slant board two to three times a week. This manageable routine can be seamlessly integrated into one’s exercise regimen and is a practical approach to enhancing squat mobility.
Conclusion: Improving squat mobility, especially for those experiencing knee pain or mobility limitations, requires a thoughtful approach. The slant board proves to be an invaluable tool in this journey, offering a simple yet effective solution. By implementing slant board squats into my mom’s routine, I anticipate positive results over time. Remember, progress may be gradual, but the ultimate goal is to achieve a deeper and pain-free squatting position.
What NO ONE Tells You About Doing Squats
Only Squat Deep? Squats are widely regarded as one of the most effective exercises for building lower body strength, improving mobility, and achieving overall fitness. However, there is a misconception that everyone should be able to squat deep and that anything less is subpar. In this blog post, we aim to shed light on the…
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