Do you struggle with knee, hip, back, and/or neck pain? And on top of that…is squatting a chore? Whether you’re in the gym or just getting up and down from the floor?
If you answered yes to any or all of these questions…I’m with you, and I hear you! :)
The move I’m excited to share with you today will help improve both your lower and upper body mobility. I like this move because it can be used in two versions depending on what we need…
Version 1 (Wall Squat Mid Reach)
✔️For those of us who need mid or initial range of hip and shoulder flexion. This will help expand the lower or upper backside of both our pelvis and rib cage.
Version 2 (Wall Squat Low Reach)
✔️This version can be used if we need mid or upper back expansion. This will move will help with reach.
Choose YOUR BEST option. Enjoy!
Here’s what you’re gonna need:-Comfortable Wall Space
🫁Breathing throughout sequence:-SILENT NASAL INHALE: You SHOULDN'T HEAR yourself!
-EXHALE: OPEN MOUTH SIGH. SLOW. LONG. EASY. RELAXED. SOFT.
Check out my video below. 🔊 Sound ON!
Here’s what you’re gonna do for BOTH:-Stand 1 foot length away from the wall (YOUR FOOT!)-Weight-bear through your contact points (3-4/10 pressure)✔️Big Toe Base✔️Inner Heel✔️Boney Back Points against the wall (Right above your pelvis. DON’T TUCK to get it!)
💥Stay TALL through your upper back and neck (Keep your head OFF THE WALL!)
🔑DON’T REACH to END RANGE! Stay within a comfortable range. HOLD POSITION.
VERSION 1 (WALL SQUAT MID REACH):
Squat ALMOST HALFWAY, staying weighted in your contact points.
-REACH ARMS comfortably: Hands and shoulders same line. Perpendicular to the wall.
-Palms facing each other.
VERSION 2 (WALL SQUAT LOW REACH):
-Squat down a QUARTER OF THE WAY, staying weighted in your contact points.
-REACH ARMS comfortably: Hands below shoulders/Parallel with your thighs.
-Palms facing each other.
-Hold the BEST OPTION for you and breathe: 3-5rds x 5 breaths, 1-2x DAILY.
Notice how you move and feel afterward. Lighter? Looser? Any different at all?
Practice DAILY as part of your EVERYDAY routine and enjoy feeling better afterward!
Dedicated to your health and longevity,
Mike
P.S. Take your movement practice to the next level! At Longevity Personal Fitness, I'll help you train smart, change the way you move, and feel good. My approach will help you feel strong, coordinated, flexible, and capable...all without wearing yourself down. START HERE TODAY with my practice for reducing tension and body fatigue.
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