Squatting

This is not about the squats you do at the gym or boot camp. Please bare with me here and spend five minutes, if you can, to read on. I believe this could make a difference to you. This kind of squatting is the position our body is naturally designed to be in whenever we need to sit, go to the toilet and undertake certain activities.

 

The squat position is also a natural way to keep our whole body flexible and mobile by making sure the skeletal and muscular systems are regularly stretched and engaged. Not only that, when getting into the squat position, many of the internal organs get a massage keeping the blood flowing, the heart healthy and helping to prevent conditions like diabetes, depression as well as affecting our metabolism. I would say pretty much our whole body is affected. It makes complete sense to me. 

 

Since the invention of chairs and toilets, many people in the western world have lost the ability and instinct to squat. I had never given a thought to the ‘squat’ position until one day in my breath class with Nicola Price at www.inspirationbreathing.co.uk, we were asked to get into the squat position. This meant having both feet completely flat on the ground bringing the body down so the calves and backs of the thighs are together, legs apart or together.

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I came down into the squat, but realised much to my annoyance that there was no way I could achieve this with both of my feet flat. The only way it was possible was to have my heels raised. 

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I was disappointed but determined to achieve this. So I followed Nicola’s suggestion of using a piece of furniture, something low down where I could use my hands to grip the underneath part and bring my body into the squat position with support. This would allow me to gradually stretch and loosen the muscles in my legs and achilles in order to reach the point where I could squat flat footed unaided. 

 

 

 

 

 

 

 

 

 

 

 

 

 

I used the underneath part of my sofa and my bed and gripped on tightly everyday several times to get into the squat position. It took around 6 weeks for me to finally do it without support. As an alternative, you could roll up a towel or small blanket and place it under the heels making it gradually smaller. As the muscles in your legs begin to stretch, you shouldn’t need to hold on to anything if you practise this way. 

 

The first benefit I noticed was my lower back ache eased tremendously. In fact the back ache I used to get whenever I walked for more than 30 minutes was completely gone, and this was after many years of suffering. Generally, my back felt more flexible and most of the aches were gone. In the months following, my back and whole body continued to improve. 

 

If we think about it, the squat is the human body’s natural position for sitting and going to the toilet. An action we do everyday many times. If we are not getting into this position regularly, then it stands to reason the joints and muscles become less supple. This in turn leads to pain, as many parts of the body become tight putting an extra strain on the joints and muscles - backache being a classic result! I think this is a case of “use it or lose it” as they say! 

 

I don’t believe age should be an issue here. I’ve been to many parts of the world where elderly people in their 80’s and 90’s spend long periods of time squatting whilst they engage in conversation, share a meal, cook etc. I realise, unfortunately, that it’s unlikely someone in their 70’s, 80’s or possibly younger would be able to start squatting if they’ve had poor mobility for many years, but for many others it is possible with effort and time.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I would suggest the first thing you do towards a successful squat position is to create some kind of step for the toilet, or buy a ‘squatty potty’ (yes, they exist!) at www.squattypotty.com. This means whenever you sit down on the toilet, your feet are raised and you’re automatically in a more gentle squat position, which is exactly as our body is designed to be when we need to empty our bowels.

 

There is research to show that people who squat have much lower or no incidences of any inflammatory bowel conditions, piles or bowel cancer and other symptoms. The normal position we are in when using the conventional toilet is not at all conducive to emptying out our bowels. It can hinder the process and cause issues as well as slowing down the process, encouraging people to sit on the toilet for long periods of time. This is definitely not something we should ever do!

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In many of the countries where I have lived and travelled, locals use something that I called a ‘squat and drop’. Basically, it’s a hole in the floor like the basin of the toilet with a place either side to put each foot. You squat down over the hole and don’t sit at all. It’s so much more hygienic and provides you with a small work out every time you visit the toilet. Plus, it discourages from spending time sitting on the toilet which can lead to unpleasant symptoms!

 

 

 

 

 

 

 

 

 

 

 

 

 

We start out in life squatting. Just look around at children. They naturally assume this position to play, to inquire, and as a way of sitting. We all started out with this ability and for most of us it is not too late to get it back!

 

Once you have your squatty potty or something similar as your starting point, you might notice some aching or tired muscles in your legs and maybe knees. It is amazing how these crucial muscles have been so underused. You can now begin practising the supported squat position holding on to the underneath of a furniture item like your bed or sofa or rolling up a towel and blanket and placing it under your heels. Practise this several times a day holding for just 10-15 seconds initially and gradually building up your time. Whilst practising your squat, you can use this time to do some breathing. Breathe in for 3, hold for 4, out for 5 and repeat. This will help to calm and relax the body which is helpful to the muscles too. 

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Our body is incredible and for many of us if we look after it well and fuel it and use it as it’s meant to be used, we are rewarded with good health, flexibility and longevity! 

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