Saturday, 1 February 2014

Exercise of the month - Squat

The squat is a progression from the 'Hip Hinge' (we covered this previously so you can go back through the blogs to find it or take a look at our Facebook page).

It is a great exercise for strengthening your buttocks and thighs and will enable you to bend down without putting any strain on your lower back.

Chiropractor Hazel Dillon performs a squat
Follow the rules of the hip hinge - as you bend forward all the motion needs to come from the front of your hips and the top of your body should follow the movement. Your bottom needs to go backwards as you bend forwards at the hips as if you were going to sit on something directly behind you.

It is important to prevent your knees from coming forward of your toes as they bend, again, the motion is one of going backwards and then down rather than just straight down.

Start off by only going down a small amount (as shown in the picture) and as you become more confident and stronger you can bend further down until you would be able to touch / pick up something from the floor.

If the squat starts to feel easy you can add a weight in your hands - this will increase the workload for your buttocks and thighs and continue to increase their strength. Start by holding the weight close to your body and then you can progress on to holding it out at arms length.

Also make sure you are not feeling any pain or discomfort in your lower back - if you do, take a moment to reassess your technique as you shouldn't feel any strain in the lower back with a correct technique.

Happy Squatting :-)

If you have any pain or discomfort or know someone who does, call the clinic on 020 8563 2608 and book a free consultation and find out if Chiropractic is right for you.

Hazel Dillon is a Chiropractor at The Octagon Chiropractic Clinic