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Ep 371 – Foot Wear Patterns

Ep 298 – Prayer Squat Tip (Part 2)

Payer Squat Tip (Part 2)

Earlier in the week we discussed adding ankle, hip, knee, and thoracic spine mobility via the prayer squat.  In Part 1, we did this exercise without shoes which requires a lot more mobility in the ankles and feet.  Sometimes this is difficult to accomplish because we do not yet have the mobility/strength or its too complex of a movement to start that way.

Easy way to fix this… Add shoes!  I know its not the best overall but by adding shoes it then supports the foot and ankle better which then allows you to focus your movements to the knee but mostly the hip and thoracic spine.  I encourage your to begin with this one if you have mobility issues, are too tight, have pain or if you find shoeless is not your preference.

Using shoes is a great building step for this pose to help deepen the strength and stamina of your mobility before you go shoeless.

Ep 296 – Prayer Squat Pose

Prayer Squat Pose

If you think about pre-historic man, we used to squat and kneel often.  We would often be in these types of postures but modern computers, sitting, driving has altered our life, posture, and influenced un-natural movements that create muscle/joint imbalances which contributes to things like lower back pain, neck pain, and shoulder pain.

If you are someone who sits a lot, needs to improve your mobility or posture then this is a fantastic exercise.  The prayer squat pose requires your to squat down and place your elbows on the inside of the knees.  While performing this exercise you will have to try and squat your butt to the floor or as close as it goes.

By doing this you will force a lot of weight into the ankles, knees, and hips.  As a result, this requires ankle mobility (in extension), some mild knee flexibility, and even more hip movement.

Since the body is innately smart and if you do not have the range of motion you need, your body will compensate.  One of the ways your body will compensate in this position is that you will round the back.  This also indicates that you may have poor back extension and too tight of shoulders.  Well, with time and practice on this exercise you can increase your mobility in all these areas.

Start by doing this exercise and holding the position for at least 10-15 seconds if you can.  From there, slowly ramp up your time and you will notice improvements.