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Has anyone gone from being unable to do this to doing it easily, with good form? If so, what did you do? (For context, my left low back and my right heel both

by graeme 9y ago

Has anyone gone from being unable to do this to doing it easily, with good form? If so, what did you do? (For context, my left low back and my right heel both have lower range of motion from injuries. Presumably that can be improved.) Update: I have a preliminary answer to my own question: squat more. I just read more hacker news while squatting, and the front of my ankles quickly became tired.

mikekchar 9y ago
I can not do it easily, but if I'm wearing shoes with any kind of heal (even running shoes), I can squat down well enough to do things like gardening. Although there is a certain amount of flexibility in the hips, etc, the main issue is range of motion in the ankles. You need to be able to get your knees considerably in front of your toes in order to be able to shift your weight forward far enough not to fall over backwards. Most people also have poor strength balance between the calf muscle and the muscles at the front of the shin. You need the muscles as the front for the shin to lift your toes upwards -- so if you are struggling with range of motion, you will be pulling on those muscles to help you. When you have enough range of motion, gravity will do that for you. Range of motion can be improved with training, but everyone has a limit. Where that limit is, depends on the person. If you practice every day for 6 months, then you can probably safely say that you've hit your limit.
DoreenMichele 9y ago
Make it a daily habit. Also, if your injuries involve tendons, ligaments or cartilage, you can feed those tissues with gelatine. You can buy plain gelatine and add hot water, stir vigorously and add a little apple juice for flavor and to cool it to drinking temperature. Consume rapidly before the goo starts solidifying in the cup. I did this daily for a year or two to help heal old injuries. My impairment improved substantially and was never so bad again.
codedinosaur 9y ago
About 3-4 months of doing this[1] has gotten me to a point where I can sit in the squat position without any effort. [1] https://www.youtube.com/watch?v=Opw9G1qKCcM https://www.youtube.com/watch?v=Opw9G1qKCcM
- adrianN 9y ago
  "How to squat" minute three: As you exhale, you squat straight down with perfect form. Done.
  - codedinosaur 9y ago
    In the beginning, your will be leaning forward a lot. By the time you have perfected this movement, which too me 15-16 weeks, you are able to squat effortlessly. Until then, you can use a modification[1] [1] https://youtu.be/Opw9G1qKCcM?t=332 https://youtu.be/Opw9G1qKCcM?t=332
vl 9y ago
I can now easily squat for extended periods, but couldn't before. This changed after I started to do weightlifting and associated required stretching.
00N8 9y ago
look into range of motion exercises for ankle & knee physical rehabilitation
meitham 9y ago
I went the other way around! I grew up where the Eastern toilet was the only available choice. Now, having lived in the west for over a decade, I struggle to squat on eastern toilets, often fall backwards!
Coxa 9y ago
I was more like a by product for me. I started rowing 3 years ago and was really surprised how flexible I got by now. I always struggled doing the asian squat ... but not anymore.

by graeme 9y ago

mikekchar 9y ago

I can not do it easily, but if I'm wearing shoes with any kind of heal (even running shoes), I can squat down well enough to do things like gardening. Although there is a certain amount of flexibility in the hips, etc, the main issue is range of motion in the ankles. You need to be able to get your knees considerably in front of your toes in order to be able to shift your weight forward far enough not to fall over backwards. Most people also have poor strength balance between the calf muscle and the muscles at the front of the shin. You need the muscles as the front for the shin to lift your toes upwards -- so if you are struggling with range of motion, you will be pulling on those muscles to help you. When you have enough range of motion, gravity will do that for you. Range of motion can be improved with training, but everyone has a limit. Where that limit is, depends on the person. If you practice every day for 6 months, then you can probably safely say that you've hit your limit.

DoreenMichele 9y ago

Make it a daily habit. Also, if your injuries involve tendons, ligaments or cartilage, you can feed those tissues with gelatine. You can buy plain gelatine and add hot water, stir vigorously and add a little apple juice for flavor and to cool it to drinking temperature. Consume rapidly before the goo starts solidifying in the cup. I did this daily for a year or two to help heal old injuries. My impairment improved substantially and was never so bad again.

codedinosaur 9y ago

About 3-4 months of doing this[1] has gotten me to a point where I can sit in the squat position without any effort. [1] https://www.youtube.com/watch?v=Opw9G1qKCcM https://www.youtube.com/watch?v=Opw9G1qKCcM

adrianN 9y ago
"How to squat" minute three: As you exhale, you squat straight down with perfect form. Done.
- codedinosaur 9y ago
  In the beginning, your will be leaning forward a lot. By the time you have perfected this movement, which too me 15-16 weeks, you are able to squat effortlessly. Until then, you can use a modification[1] [1] https://youtu.be/Opw9G1qKCcM?t=332 https://youtu.be/Opw9G1qKCcM?t=332

vl 9y ago

I can now easily squat for extended periods, but couldn't before. This changed after I started to do weightlifting and associated required stretching.

00N8 9y ago

look into range of motion exercises for ankle & knee physical rehabilitation

meitham 9y ago

I went the other way around! I grew up where the Eastern toilet was the only available choice. Now, having lived in the west for over a decade, I struggle to squat on eastern toilets, often fall backwards!

Coxa 9y ago

I was more like a by product for me. I started rowing 3 years ago and was really surprised how flexible I got by now. I always struggled doing the asian squat ... but not anymore.