Aging successfully and gracefully requires work! And to be truly capable to do what we want to do and love as we get older requires HARD WORK… performed SMARTLY;)
Exercise is often equated with regular visits to the gym and developing our bodies. This is true… But being strong in the gym for just the sake of being strong, doesn’t help us in the real world. Moving intentionally plays a big part in our longevity.
Remember, we only get better at what we repeatedly do…and REAL WORLD strength, useful strength, requires consistent practice.
Developing and maintaining the ability to perform certain activities is crucial and this process is absolutely all about skill acquisition, thus requires PRACTICE!
But before I move on, one of the questions I’m often asked is…”What should I do every day?” Great question! START HERE: http://eepurl.com/ied42n
Here’s the thing…we NEED to create “space” and manage our unique shape before anything else so that we can MOVE as we want. Once we create that space…now we have to manage it…aka…get STRONGER:)
And the SQUAT is absolutely essential if we want to feel stronger and be more capable to do what we want to do and love every day. And of course, there are countless variations.
But what’s the best version for you?
Based on the two most common body shapes I see every day…
For those who feel like your hips and lower back are constantly "pushing forward," I recommend the FIRST version or “Sink” squat.
And I like the SECOND version or “Wall” squat for those of you who feel like your hips and lower back are constantly “arched”…like me:)
Here’s what you’re gonna need: -Clear/Comfortable space. -Sink/Sturdy Upright
-Chair/Ottoman
-Wall
-Foam roller Check out my video below. 🔊 Sound ON!
Here’s what you’re gonna do:
💡For each exercise, find these 2 FOOT CONTACTS: 1) INSIDE HEEL 2) BASE of BIG TOE
🔑Start each exercise with an easy, relaxed EXHALE!
1) Sink Squat (Hips/Lower back “pushing forward”)
-Hold onto sink, barbell, sturdy upright
💥Be an ESCALATOR here! -INHALE: Sit hips back/down. Push knees forward.
🔑Keep depth above parallel (Hips above knees!). Pause momentarily.
-EXHALE: Forcefully and drive foot contacts into the ground. Keep knees unlocked at the top.
Practice: 2-3rds x 10-15 reps
2) Wall Squat (Hips/Lower back “arched”)
-Stand 2.5 foot lengths away from the wall. Heavy in your heels.
-Place foam roller on your low back
💥Be an ELEVATOR here!
-Reach arms long and downward without crunching or shrugging
-INHALE: Roll downward and push your knees forward, center foot
🔑Keep depth above parallel (Hips above knees!)
-EXHALE: Forcefully and drive foot contacts into ground. Keep knees unlocked at the top.
Practice: 2-3rds x 10-15 reps
Notice how you move and feel afterward. Different than normal? Practice your best version 2-3x/week as part of your body maintenance routine and enjoy feeling better afterward! Dedicated to your health and longevity, Mike New to my approach to strength and longevity? Check out my practice for reducing overall body tension and engaging the relaxation response FIRST. Then sign up for a Complimentary Assessment & 1 Free Orientation Session! I promise, no gimmicks, no pressure… just a discussion about you! Let’s get you moving better and feeling stronger. CLICK HERE to learn more.
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