Thanks so much. I was able to this squat naturally until I reached my mid 60's and gradually lost it. I am so pleased to have some exercises so I can try to get it back now in my 80's! I will let you know! :-)
I don't know why I'm suddenly obsessed with being able to do this resting squat, but ankle mobility is exactly my issue with being able to do it, so I gotta try these.
I'm struggling with the ankle mobility part of this position and am glad you addressed it. Also as a Slavic person, I appreciate you acknowledged that it's also called a Slavic squat. 😊
I can only get in the squat with my feet pointed out and fairly far apart. Needless to say, I figured out my ankle mobility sucks. I'll start working on it. Thanks!
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: ua-cam.com/video/Av3LO2GwpAk/v-deo.html and some human examples: ua-cam.com/video/KGEKRjlZKf8/v-deo.html
Your tutorials have been very helpful. I'm 62 and I can now do the squat after practicing for the past three months. Thank you and i like the way you put things across.
I’ve been looking for these exercises not just for the asian squat, but for stretching and strengthening my calf and ankle for playing pickleball safely without injury.
Have only been able to squat, up on my toes as long as I can remember, even as a kid. 10 year old me, thought maybe I was broken 😆I hurt my back last year and realized just how much I bend over to reach thing down low and do stuff on the ground. So here I am at 57 trying to master the SQUAT. about 5 weeks in, I think i am getting closer to flat footed? Thank you for such thorough and thoughtful suggestions on how to make it happen.
doing this not only to achieve the asain squat, but also to help my skiing since my limited ankle ability really impairs my ability to stay forward and ahead of my skiis on steep slopes. thank you!
I've been looking for this forever. As a yogi, I can sink into a primal squat with ease but getting up with just leg strength is a challenge. I knew my lower leg strength was the issue, but didn't know how to address it. Thank you! 😊
I would like to see a seven day rotation schedule for improving the various groups to do the asian squat. Are we not needing to rest a muscle for a day or two between workouts? I'm a senior citizen, and need to gradually stretch and strengthen. At this point, I can barely get to the squat, and have trouble getting up from it without twisting or leaning into my hands. I think everything needs some improvement. Much thanks to you for being here.
In the previous video he mentions to take appropriate rests and not overdo it so you can't walk for days. 2-3 times a week here and about twice a week for the previous video.
I had a broken ankle surgery a few months ago, and my dorsiflexion and plantar flexion on that foot became limited. I hope these simple exercises can help!
I had surgery on my ankle March 2020, and my ankle is still stiff most days. I’ve got a metal bar though so who knows if I’ll be able to this but I’m gonna try.
@@CharmChampion Kaytlin I had two big screws removed 8 weeks ago and can finally walk without a limp. Range of motion improved 30% according to my physio as soon as I went back to him (after 6 weeks recovery). That was so worth doing. I still have a plate and 9 screws on the outside of my calf which is hopefully coming out in 5 months time. It is definitely worth considering hardware removal in my opinion. They kept telling me the screws could not be an issue but I could FEEL it. I felt immediate relief and freedom of movement in my ankle the minute the 2nd screw was out. So hardware may not obstruct you but it can and you have to insist on this, if it is the case, as they are not keen to take this metalware back out.
This video has helped me so much so far! I actually already see a difference. These are actually the muscles I would injure while running in school. Didn’t realize they were so weak!
@@Uprighthealth hi, I just want to ask something, when I do a resting squat my feet have a tendency to role inwards so that most of my weight is born on the inner sides of my foot so that the outside edge of my foot tries to almost lift up (essentially they're quite widely splayed compared to most people), should I try more holding a position with my entire foot planted on the ground (which I find quite difficult without wanting to fall backwards) because this is causing the base of my big toes to hurt a little whenever I squat. What do you suggest?
The reason why I like this channel so much, is because it offers practical advice that an average, inflexible person like myself can apply immediately. Most channels shows these complicated stretching/yoga routines that are way too advanced for a guy like me who's as flexible as a rock. Great, easily applicable advice for better ankle mobility. Loved your video on the benefits of the Asian squat btw.
From the beginning of Covid I decided to start squatting on my chair intermittently to break up the sitting. I had read this article in the british science magazine 'New Scientist' about how some study were suggesting if helped cardiovascualr issues when aging. You can search the article "Discover how to sit to dodge the dangers of inactivity" although I'm afraid its paid content. One of the reasons mentioned in the article is that your muscles are more active than when chair-sitting as you have to constantly do micro balancing moves. Thanks for this video I think this is exactly where I need to improve now.
..HAR. 68 yr old First Nations native here, Onondaga, & Proud to say i've been naturally doing this squat my entire life, along with all of my relatives. it's Very Comfortable & easy to drop into & rise out of in a hurry if necessary.
If you want to avoid bunions you need to be able to maintain this flexibility into old age. Trust me, I know from experience. As soon as I stopped being able to squat my bunions started to appear. Only recently found out it's got a lot to do with muscle tone and flexibility in the feet, ankles, calves, shins.
Well no bunions are formed from tight shoes that smash your toes together rather than allowing them to spread out, the big toe smashes inwards and so a bunion forms as the rest of the foot remains the same
@@tasbirmiah5247 I have worn wide toe box shoes all my life but am still struggling to stop bunions forming. I have a friend who's 80 and has worn pointed toe high heal shoes all her adult life because she is 4' 10" and still has perfect feet. It is to do with a combination of genetics, gait, footwear and rarely just one of those things on its own that causes bunions.
I want to prominently post that you are my body conditioning guru! I am an MD, 72 years old with a titanium femur rod, but have always been active. I sat in a chair for decades of private practice, and all the physical things I used to be able to do “mysteriously” melted away, even with regular aerobic training and weight training. The detailed Asian squat program, your core strengthening program, hip flexibility and getting off the floor without using hands (mortality predictor) are all fantastic. Of course, with the time required, I do this instead of working!🤷🏻♀️ But I thank you so much for an encouraging and very humanistic approach to working with the body at any age or stage! Physical therapists and chiropractors have nothing on you!👏👏👏💃🏻
I’m so happy I found your videos. Your way of breaking down “basic moves” into smaller steps is the same system I’ve used in PT, and it’s so important for people whose bad habits and posture have caused basic muscle weakness over time. Your ankle tips will help me with SUP this summer!
I love your adaptive exercises- how you show us to find ways to do the exercises in all different positions and with great varieties of supports/props/etc. THANK YOU!
What a useful and engaging channel. I have bilateral sciatica. I also have old fractures in my foot that were not treated properly. And my knee was dislocated and injured during the same fall. I didn't have a good dr. I refuse to become sedentary. The Asian squat was recommended as a goal. This series is helping to keep me determined 💚
You are correct! I’ve been a squatter all my life, but put on weight in my 50s resulting in water retention in my ankles and feet and making the process too painful for any period. That’s said, weight is down, water retention is gone and squatting is fairly easy again.
The real golden nugget of this video for me was the section on toe flex or contractions. I have really tight muscles overall because I have severe combined ADHD. One of the problem areas is that I have really high arches and this kind of thing gives me cramps but knowing that that movement can help with that area is going to be something that might help me a lot so thank you for the section on the toe stretches
What?! Wait! *engages hyperfocus* Muscle tension in feet can be traced to ADHD? So my foot pain and the fact my foot has started rolling out more DESPITE a job where I don't spend any more time on my feet than at previous jobs--that could be an extension of the muscle tension I carry in my shoulders on the daily now? 🤯🤯🤯
@@NoxCattus sorry to awaken your sense of being a brittle rubber band. I often notice that I'm gripping things too hard like a game controller or something and my hands start to hurt
thanks brother, I almost have it - with your good advice I can now go flat foot primal squat in a very wide stance, working on getting the stance a bit closer and more comfortable over time
Thank you so much for this. I've been trying to figure out why I was always losing balance backwards when squatting, but had no difficulty with all the typical exercises that you do working up to it. Now I finally know what the issue is and what to do about it.
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: ua-cam.com/video/Av3LO2GwpAk/v-deo.html and some human examples: ua-cam.com/video/KGEKRjlZKf8/v-deo.html
@@LauraFrankeVideos not true at all. there are tons of people with proportions like the examples he shows. they are simply compensated by having feet closer together or farther apart. you can easily find people with proportions like that squatting perfectly fine. i always see these videos with these sorts of excuses, but if you look at russian/eastern european/asian training videos, you can clearly see that EVERYONE is squatting perfectly fine.
@@user-tz9jh6pv2j You're absolutely right, people with long legs can compensate by having a wider stance and/or a wedge under the heels (He goes over that in that second link I posted). The point was that things like ankle flexibility is often not the problem, and working on that alone won't help enough to compensate a person with long legs and a short torso. Other things like a super wide stance are also needed. That being said, what we seem to be talking about is the depth needed for a barbell squat, not a "resting" squat. Even a super wide stance often doesn't get certain people down so low that they are in a barefoot "resting" position at the bottom like he is showing in the video. There are some people that really need a heel wedge to get thaaaat low. I didn't want to suggest that some people are just screwed and should give up squatting, so thank you for helping me clarify. Anyone can squat well, but some people might need to make modifications to stance and footwear in order to do so, and don't give up if only stretching calves and ankles doesn't seem to help.
Thank you. This helped me a lot being able to do a full deep squat and much better at downward dog pose. I was almost there, now I can do both poses without any modifications. 😊
I just turn 50 and did not realize the benefit of being able to squat. After watching your show, I am able to squat and I am now much more flexible and be able to do yoga much better. and it feels great. Pains gone so. BTW, I just started watching your show one week ago. Tremendous thanks!
Just rehabbing a sprained ankle with loss of range of motion and this popped up in my feed. Great explanation/ guidance on developing the squat - I've always struggled with the falling backward issue while in squat. Thank you
I am finding this helped my pelvic floor muscles! After 7 kids and now at age 45 reinstuting this squat on daily basis has also helped my knees (I'm a runner) and my hips!
UA-cam sent me. You are hitting it for me with your video. I have had ruptured back disks and surgeries. One problem I am having is foot drop and ankle strength problems. Your exercises are spot on for my difficulties. Maybe put something in your video description about foot drop or post back surgery rehab. I think UA-cam would have sent me and allot others to your video sooner. You are the first video that I have seen that has good strength building for weak foot lifting. Thanks.
I’m super comfortable doing this fundamental squat when wearing a 1.5 inch heel. One of my ‘training tricks’ is practicing the squat with a lower heel. I feel the stretch, but I can do it…I’m looking forward to trying this exercise program, so that I can do it flat or barefooted. Thank you so much for posting this series.
Thank you so much for these exercises. I also have a huge challenge in getting up from the squat even if I hold on to something. My back strains and starts paining. Please give some exercise for this also
This has to be part of the problems I’ve developed since pulling a groin muscle and stopping my yoga practice. Unbelievable how weak I’ve become because I’ve been afraid of hurting myself! I’m in my mid 70’s and have always been flexible until the injury somehow happened. 20+ yrs ago I tried hot yoga one time and injured the groin muscle so badly that I was in pain day and night for over a year. So maybe I’ve re-injured it somehow during normal yoga. If I don’t get stronger and more flexible again , it will be the slippery slope to lack of stability and balance for me. I’m so happy I came across your channel !! Going to try your suggestions and plan to be very conservative so that I don’t injure something else 🤞🏻 And yes, there will be discomfort and pain, yet it will be worth it, as opposed to pain from not being stronger!! Wish me luck 🍀
This video reminds me of when my son was 3 yrs. old and asking me what I was doing while I was trying to touch my toes. While I was struggling, my son bent over, placed his forehead on the ground and said: "like this Dad"?
I can get into the squat but i cant stand up out of it - and couldn't figure out the steps to do it (apart from standing sraight up right?) These videos are bloody marvellous!!
Its not just dorsiflexion needed. It took many videos for one to explain that peoples hips can anatomically open different because they are structurally different. the standard may not always be feet angled forward 15% out. It can be 60% depending on anatomy. anatomy alone. informing people they should be able to squats in a function that causes pelvic grinding only exacerbates their issues. Or otherwise deeming it cheating when it is physically natural because their wider hips. Asians mostly have narrow hips and squat forward easy.
When I was a young’un I was a swimmer. Specifically my specialty was the breast stroke. I had massive muscles on the front of my lower legs. These exercises can make your lower leg strength 100% better.
it might be worth mentioning that not everyone can improve their ankle mobility. If you have a hard end-feel when mobilizing ankle in dorsiflexion, that means that it's your bones which are limiting you. Therefore limitation is structural and you should not force the movement.
Liked and subbed. Thanks for being such a positive force when you teach, makes me want to try the exercises out right away! I'm 36, and I'm realizing that my sedentary lifestyle has begun to wear on me way too early for my liking. I can do the squat comfortably, but I slouch and spread my ankles real fast, gonna look at the rest of your playlist. Cheers!
I love these videos! I watched the first one last night and did the first exercise, but didn’t feel too much of a stretch. I just did the first exercise in this video and can already squat footed and without getting in a really wide stance as long as I have something to hold on to. Back to the first video now for the exercise on being able to balance in this position!
Thank you 😊 I've got 9 pins on the outside of my ankle/calf and a bolt holding the ankle together on the inside of my foot. I can't keep that foot flat on the floor but hopefully these exercises will help. The leg isn't straight but that won't change. Thanks again!
I can do this! I actually advise my patients against trying to squat with weight. I have yet to see one of my patients be able to squat like this. Takes time to be able to do this.
This is EXACTLY the video I was looking for, I couldn’t understand why I was flexible enough to do the deep squat but had a hard time holding it, Thank you!
Thanks for this video, I've always been able to do this type of squat but my mother hasn't. However recently she's been expressing the desire for more flexibility. Your video was well detailed and the exercises easy to replicate, so I'm sure that this will help my mother in her goals.
I use to Be able To do this for years, but I broke My Left ankle at 45 and then broke my right ankle 10yrs later , I have good mobility because I did the rehab , the only thing I want to do is the Asian squat. Thanks For the tools.
I have such poor ankle mobility from numerous ankle sprains from basketball. I wish this wasn't the case so that I could squat deeply at the gym during leg day. I'll try your recommendations and see how it goes. Thanks..
This has helped me immensely with my mobility. Your instruction is clear, concise and informative. Please provide links for all the products you used to assist so I can buy and generate some income for you 😊
Calf stretch and raise on steps and with squat, toe lift hold, foot around band on floor, squeeze toes like a hand can use fingers for resistance. Can use shoes for help.
Your very first statement makes it clear that high heels are modern foot binding, unless worn only very rarely. Please use your influence to stop manufacturers from putting heels on little girls shoes. It's beginning to happen more frequently
For now at 61 years old I am quite happy to be able to do it with my heels raised, after many years of being too big. I'm now 90 lbs lighter and it feels like an achievement to be able to squat and be able to get back up with no hands, rather than getting stuck, which happened once and scared me so I stopped trying. I think my problem is to do with ankles though, so this is interesting. I don't even know why I am obsessed with wanting to do this, as I have no need to get into that position and stay there (for more than a short time) instead of using a chair / stool. I suppose I just want to be able to say "I can". I am always aware of kids doing it naturally...always jumps out at me when a kid squats, and the first thing I do is look to see if their feet are flat on the floor, and of course they always are.
Good on you Amanda, being able to squat will also strengthen your hip and upper leg muscles, knees and ankles. It will basically help you with balance and nimbleness. Also good to be able to get up easily from sitting, and getting up from falls, which can be issues as humans age. Be well and stay well!
Aw Matt, your son is adorable!!! Thank you! Hopefully Ill do the Smeaqol posture in a few months (I'm in a wheelchair with super tight hams, gastrox, achilles, and soleus and I fall backwards when I try to balance on my feet.) Thank you!
As an ex dancer i used to be able to do this (and the deep plié with turned out feet) with ease... I became ill over a decade ago and had to give up dancing... I lost all my flexibility with it... After having my daughter and seeing her effortlessly squatting to play all day i was determined that id learn to do it again so she never stops... I can get pretty low especially in turn out but I cant hold for long and I want to get my feet more parallel too... I'm mere millimetres from the floor with my heels but it seems impossible to get them to touch... Hopefully these exercises will give me that final push to total grounding 🤞🏻
Almost all physical therapists tell us to NEVER let our knees go past the toes. WRONG!!! This man not only gets it right, but he shows us how to do it safely and comfortably with the right practice exercises. I've been practicing doing the Natural Squat for 10 years now and ankle pain has always been a limiting factor in being able to rest in the squat comfortably. Now I know the solution to the problem. THANKS!
I read a study that associated W sitting with C-section babies: vaginally-birthed-kids tended to sit cris-cross. Something about the squeezing might increase the brain-body’s ability to cross over the body’s midline.
My favorite use of the Asian squat: unexpectedly dropping down to my kindergarten students’ eye level to get their attention. It works every time. They so surprised.
Legit did this with ease while watching 🤣, I'm not Asian, or maybe I am, cause I'm half Amerindian and half east Indian and Amerindians came from Asia, so possibly
Where have you been all my life? A couple of serious ankle sprains have my right ankle in sad shape. May as well just make a play list of your stuff in my library. LOL
Amazing video for the collection of exercises for the muscles of the lower legs and even the feet. The exercises provided at those full ranges of motion are great. Love the lying on the back elastic band shin exercise. Also, the toe dorsiflexion exercises using the fingers were excellent. There probably needs to be a Part II to this video. Often, ankle dorsiflexion is limited because the ligaments in the ankle are tight, preventing full range of motion. This has little to do with the surrounding muscle strength. If it takes a lot of muscle strength to get into a resting squat, it is often because the joint capsule of the ankle is tight-- i.e. the ligaments rather than the muscle.
Thanks for the exercises to ankles flexibility. I have never been able to do the Asian Squat but will definitely see how far I can get with these fixes. 😎😎😎
I've had mild balance issues for 14 years - coupled with clawed toes on my left foot - and currently have a low-level injury of my posterior tibial tendon of the same leg (something which always seems to resurface for a few months each time I run a marathon), and yet I found myself able to do one of these squats without any trouble. I wouldn't have believed that would have been possible before trying it for the first time. 😀 I wonder what's happening in my case? 🤔
I built up my tibs years ago while learning to inline speed skate, I was toeing really bad (still do 😅) and after a few months I developed rather pronounced tibs 😅 now i just have to strengthen my calves 😊
Thanks so much. I was able to this squat naturally until I reached my mid 60's and gradually lost it. I am so pleased to have some exercises so I can try to get it back now in my 80's! I will let you know! :-)
Best of luck, I believe in you!
You can do it 💪 ✨️ 👏 🙌
Good luck friend!! The body remembers-you’ll get it back, I’m sure
Please keep us posted on your progress
In your 80s I think your body has had enough lol
I don't know why I'm suddenly obsessed with being able to do this resting squat, but ankle mobility is exactly my issue with being able to do it, so I gotta try these.
O A T M E A L@Praise Jesus, Repent or Likewise Perish
O A T M E A L@Praise Jesus, Repent or Likewise Perish
Same it's like a intuitively thing
Any luck?
@@RoryAbcoe Not yet, though at this point the boundary is my gut keeping me from getting close enough to my thighs to be comfortable.
what did the skeleton do to be put into timeout? So sad 😢
HAHAHAHAHAAAA
😂😂😂
😂😂😂😂
Lol 😂
Lmaaoooo that was mad funny
Can we all appreciate that he uploads consistently? 💕
Sounds about right. 😀
@Praise Jesus, Repent or Likewise Perish
NOBODY want to hear your "Jesus spam".
I'm struggling with the ankle mobility part of this position and am glad you addressed it. Also as a Slavic person, I appreciate you acknowledged that it's also called a Slavic squat. 😊
I can only get in the squat with my feet pointed out and fairly far apart. Needless to say, I figured out my ankle mobility sucks. I'll start working on it. Thanks!
That’s what he’s doing in the video so I don’t think you’re doing it wrong.
I got to full squat doing a lot of bodyweight squats. I slowly got deeper and deeper I now have insane ankle mobility on the sagittal plane.
@Praise Jesus, Repent or Likewise Perish weirdo
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: ua-cam.com/video/Av3LO2GwpAk/v-deo.html and some human examples: ua-cam.com/video/KGEKRjlZKf8/v-deo.html
That's usually what a Slav squat is by definition, but I'm on the same boat here so we'll try to achieve the proper squat haha
Your tutorials have been very helpful. I'm 62 and I can now do the squat after practicing for the past three months. Thank you and i like the way you put things across.
I’ve been looking for these exercises not just for the asian squat, but for stretching and strengthening my calf and ankle for playing pickleball safely without injury.
Have only been able to squat, up on my toes as long as I can remember, even as a kid. 10 year old me, thought maybe I was broken 😆I hurt my back last year and realized just how much I bend over to reach thing down low and do stuff on the ground. So here I am at 57 trying to master the SQUAT. about 5 weeks in, I think i am getting closer to flat footed? Thank you for such thorough and thoughtful suggestions on how to make it happen.
doing this not only to achieve the asain squat, but also to help my skiing since my limited ankle ability really impairs my ability to stay forward and ahead of my skiis on steep slopes. thank you!
This is great! I needed this! Never really understood why I couldn’t do the primal squat. Thank you!
Thank you! My ankles have definitely been my bottle neck toward this and I'm excited to put these exercises into practice. 👍
I've been looking for this forever. As a yogi, I can sink into a primal squat with ease but getting up with just leg strength is a challenge. I knew my lower leg strength was the issue, but didn't know how to address it. Thank you! 😊
Love your channel. Working to get strenght back in my muscles after healing from graves autoimmune. Thank you and God Bless
I would like to see a seven day rotation schedule for improving the various groups to do the asian squat. Are we not needing to rest a muscle for a day or two between workouts? I'm a senior citizen, and need to gradually stretch and strengthen. At this point, I can barely get to the squat, and have trouble getting up from it without twisting or leaning into my hands. I think everything needs some improvement. Much thanks to you for being here.
In the previous video he mentions to take appropriate rests and not overdo it so you can't walk for days. 2-3 times a week here and about twice a week for the previous video.
I’m pretty sure the previous video instructed to do the stretches every day and the strength exercises only 2-3 days a week.
I had a broken ankle surgery a few months ago, and my dorsiflexion and plantar flexion on that foot became limited. I hope these simple exercises can help!
I'm here for the same reason.
I had surgery on my ankle March 2020, and my ankle is still stiff most days. I’ve got a metal bar though so who knows if I’ll be able to this but I’m gonna try.
@@CharmChampion Kaytlin I had two big screws removed 8 weeks ago and can finally walk without a limp. Range of motion improved 30% according to my physio as soon as I went back to him (after 6 weeks recovery). That was so worth doing. I still have a plate and 9 screws on the outside of my calf which is hopefully coming out in 5 months time. It is definitely worth considering hardware removal in my opinion. They kept telling me the screws could not be an issue but I could FEEL it. I felt immediate relief and freedom of movement in my ankle the minute the 2nd screw was out. So hardware may not obstruct you but it can and you have to insist on this, if it is the case, as they are not keen to take this metalware back out.
This video has helped me so much so far! I actually already see a difference. These are actually the muscles I would injure while running in school. Didn’t realize they were so weak!
AWESOME!!!
@@Uprighthealth hi, I just want to ask something, when I do a resting squat my feet have a tendency to role inwards so that most of my weight is born on the inner sides of my foot so that the outside edge of my foot tries to almost lift up (essentially they're quite widely splayed compared to most people), should I try more holding a position with my entire foot planted on the ground (which I find quite difficult without wanting to fall backwards) because this is causing the base of my big toes to hurt a little whenever I squat. What do you suggest?
The reason why I like this channel so much, is because it offers practical advice that an average, inflexible person like myself can apply immediately. Most channels shows these complicated stretching/yoga routines that are way too advanced for a guy like me who's as flexible as a rock. Great, easily applicable advice for better ankle mobility. Loved your video on the benefits of the Asian squat btw.
From the beginning of Covid I decided to start squatting on my chair intermittently to break up the sitting. I had read this article in the british science magazine 'New Scientist' about how some study were suggesting if helped cardiovascualr issues when aging. You can search the article "Discover how to sit to dodge the dangers of inactivity" although I'm afraid its paid content. One of the reasons mentioned in the article is that your muscles are more active than when chair-sitting as you have to constantly do micro balancing moves.
Thanks for this video I think this is exactly where I need to improve now.
..HAR. 68 yr old First Nations native here, Onondaga, & Proud to say i've been naturally doing this squat my entire life, along with all of my relatives. it's Very Comfortable & easy to drop into & rise out of in a hurry if necessary.
If you want to avoid bunions you need to be able to maintain this flexibility into old age. Trust me, I know from experience. As soon as I stopped being able to squat my bunions started to appear. Only recently found out it's got a lot to do with muscle tone and flexibility in the feet, ankles, calves, shins.
Wow, that is good to know.
Well no bunions are formed from tight shoes that smash your toes together rather than allowing them to spread out, the big toe smashes inwards and so a bunion forms as the rest of the foot remains the same
@@tasbirmiah5247 I have worn wide toe box shoes all my life but am still struggling to stop bunions forming. I have a friend who's 80 and has worn pointed toe high heal shoes all her adult life because she is 4' 10" and still has perfect feet. It is to do with a combination of genetics, gait, footwear and rarely just one of those things on its own that causes bunions.
I want to prominently post that you are my body conditioning guru! I am an MD, 72 years old with a titanium femur rod, but have always been active. I sat in a chair for decades of private practice, and all the physical things I used to be able to do “mysteriously” melted away, even with regular aerobic training and weight training. The detailed Asian squat program, your core strengthening program, hip flexibility and getting off the floor without using hands (mortality predictor) are all fantastic. Of course, with the time required, I do this instead of working!🤷🏻♀️ But I thank you so much for an encouraging and very humanistic approach to working with the body at any age or stage! Physical therapists and chiropractors have nothing on you!👏👏👏💃🏻
@@karenfiske696 here here!!! Well said!!
I’m so happy I found your videos. Your way of breaking down “basic moves” into smaller steps is the same system I’ve used in PT, and it’s so important for people whose bad habits and posture have caused basic muscle weakness over time. Your ankle tips will help me with SUP this summer!
Glad you like them! Thanks for your support!
Agree! Pedagocical vids and never make you feel bad for not being more fit/flexible!
I love your adaptive exercises- how you show us to find ways to do the exercises in all different positions and with great varieties of supports/props/etc. THANK YOU!
wait.. this position is supposed to feel like you're resting???????
@@mrcrowe1848 who knows
What a useful and engaging channel. I have bilateral sciatica. I also have old fractures in my foot that were not treated properly. And my knee was dislocated and injured during the same fall. I didn't have a good dr. I refuse to become sedentary. The Asian squat was recommended as a goal. This series is helping to keep me determined 💚
You are correct! I’ve been a squatter all my life, but put on weight in my 50s resulting in water retention in my ankles and feet and making the process too painful for any period. That’s said, weight is down, water retention is gone and squatting is fairly easy again.
The real golden nugget of this video for me was the section on toe flex or contractions. I have really tight muscles overall because I have severe combined ADHD. One of the problem areas is that I have really high arches and this kind of thing gives me cramps but knowing that that movement can help with that area is going to be something that might help me a lot so thank you for the section on the toe stretches
What?! Wait!
*engages hyperfocus*
Muscle tension in feet can be traced to ADHD? So my foot pain and the fact my foot has started rolling out more DESPITE a job where I don't spend any more time on my feet than at previous jobs--that could be an extension of the muscle tension I carry in my shoulders on the daily now?
🤯🤯🤯
@@NoxCattus sorry to awaken your sense of being a brittle rubber band. I often notice that I'm gripping things too hard like a game controller or something and my hands start to hurt
Also hypermobility in the joints. Both are linked to most types of ND.
thanks brother, I almost have it - with your good advice I can now go flat foot primal squat in a very wide stance, working on getting the stance a bit closer and more comfortable over time
Thank you so much for this. I've been trying to figure out why I was always losing balance backwards when squatting, but had no difficulty with all the typical exercises that you do working up to it. Now I finally know what the issue is and what to do about it.
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: ua-cam.com/video/Av3LO2GwpAk/v-deo.html and some human examples: ua-cam.com/video/KGEKRjlZKf8/v-deo.html
@@LauraFrankeVideos not true at all. there are tons of people with proportions like the examples he shows. they are simply compensated by having feet closer together or farther apart. you can easily find people with proportions like that squatting perfectly fine. i always see these videos with these sorts of excuses, but if you look at russian/eastern european/asian training videos, you can clearly see that EVERYONE is squatting perfectly fine.
@@user-tz9jh6pv2j You're absolutely right, people with long legs can compensate by having a wider stance and/or a wedge under the heels (He goes over that in that second link I posted). The point was that things like ankle flexibility is often not the problem, and working on that alone won't help enough to compensate a person with long legs and a short torso. Other things like a super wide stance are also needed. That being said, what we seem to be talking about is the depth needed for a barbell squat, not a "resting" squat. Even a super wide stance often doesn't get certain people down so low that they are in a barefoot "resting" position at the bottom like he is showing in the video. There are some people that really need a heel wedge to get thaaaat low.
I didn't want to suggest that some people are just screwed and should give up squatting, so thank you for helping me clarify. Anyone can squat well, but some people might need to make modifications to stance and footwear in order to do so, and don't give up if only stretching calves and ankles doesn't seem to help.
Can you do it now???
@@Iceyfire12 Only with a slight wedge under my heels...
Thank you. This helped me a lot being able to do a full deep squat and much better at downward dog pose. I was almost there, now I can do both poses without any modifications. 😊
I just turn 50 and did not realize the benefit of being able to squat. After watching your show, I am able to squat and I am now much more flexible and be able to do yoga much better. and it feels great. Pains gone so. BTW, I just started watching your show one week ago. Tremendous thanks!
You're very welcome! 🔥
Just rehabbing a sprained ankle with loss of range of motion and this popped up in my feed. Great explanation/ guidance on developing the squat - I've always struggled with the falling backward issue while in squat. Thank you
I am finding this helped my pelvic floor muscles! After 7 kids and now at age 45 reinstuting this squat on daily basis has also helped my knees (I'm a runner) and my hips!
This is EXACTLY what I needed. You’re a genius Matt
UA-cam sent me. You are hitting it for me with your video. I have had ruptured back disks and surgeries. One problem I am having is foot drop and ankle strength problems. Your exercises are spot on for my difficulties. Maybe put something in your video description about foot drop or post back surgery rehab. I think UA-cam would have sent me and allot others to your video sooner. You are the first video that I have seen that has good strength building for weak foot lifting. Thanks.
I’m super comfortable doing this fundamental squat when wearing a 1.5 inch heel. One of my ‘training tricks’ is practicing the squat with a lower heel. I feel the stretch, but I can do it…I’m looking forward to trying this exercise program, so that I can do it flat or barefooted. Thank you so much for posting this series.
Thank you so much for these exercises.
I also have a huge challenge in getting up from the squat even if I hold on to something. My back strains and starts paining. Please give some exercise for this also
Thank you for yesterday's gentle neck exercises... AMAZING!!!
This has to be part of the problems I’ve developed since pulling a groin muscle and stopping my yoga practice. Unbelievable how weak I’ve become because I’ve been afraid of hurting myself! I’m in my mid 70’s and have always been flexible until the injury somehow happened. 20+ yrs ago I tried hot yoga one time and injured the groin muscle so badly that I was in pain day and night for over a year. So maybe I’ve re-injured it somehow during normal yoga. If I don’t get stronger and more flexible again , it will be the slippery slope to lack of stability and balance for me. I’m so happy I came across your channel !! Going to try your suggestions and plan to be very conservative so that I don’t injure something else 🤞🏻 And yes, there will be discomfort and pain, yet it will be worth it, as opposed to pain from not being stronger!! Wish me luck 🍀
This video reminds me of when my son was 3 yrs. old and asking me what I was doing while I was trying to touch my toes. While I was struggling, my son bent over, placed his forehead on the ground and said: "like this Dad"?
Omg your son is so cute! 🥰 I'm hoping I can do this squat sometime this year, working on it, will add these to the routine!🤞👍😊
I can get into the squat but i cant stand up out of it - and couldn't figure out the steps to do it (apart from standing sraight up right?) These videos are bloody marvellous!!
Its not just dorsiflexion needed. It took many videos for one to explain that peoples hips can anatomically open different because they are structurally different. the standard may not always be feet angled forward 15% out. It can be 60% depending on anatomy. anatomy alone. informing people they should be able to squats in a function that causes pelvic grinding only exacerbates their issues. Or otherwise deeming it cheating when it is physically natural because their wider hips. Asians mostly have narrow hips and squat forward easy.
When I was a young’un I was a swimmer. Specifically my specialty was the breast stroke. I had massive muscles on the front of my lower legs. These exercises can make your lower leg strength 100% better.
Great tips, always find the hardest part is keeping the lower back straight!
Awesome! I've been looking for something like this. My ankle flexibility has been limiting my squat and deadlift
it might be worth mentioning that not everyone can improve their ankle mobility. If you have a hard end-feel when mobilizing ankle in dorsiflexion, that means that it's your bones which are limiting you. Therefore limitation is structural and you should not force the movement.
Would this be harder if you have hypermobility in the ankles?
@@BelieveInImagination Difficult to tell without examining single case, but in theory probably not, in fact it should be easier.
Liked and subbed. Thanks for being such a positive force when you teach, makes me want to try the exercises out right away! I'm 36, and I'm realizing that my sedentary lifestyle has begun to wear on me way too early for my liking. I can do the squat comfortably, but I slouch and spread my ankles real fast, gonna look at the rest of your playlist. Cheers!
I love these videos! I watched the first one last night and did the first exercise, but didn’t feel too much of a stretch. I just did the first exercise in this video and can already squat footed and without getting in a really wide stance as long as I have something to hold on to. Back to the first video now for the exercise on being able to balance in this position!
Thank you 😊 I've got 9 pins on the outside of my ankle/calf and a bolt holding the ankle together on the inside of my foot. I can't keep that foot flat on the floor but hopefully these exercises will help. The leg isn't straight but that won't change. Thanks again!
I can do this! I actually advise my patients against trying to squat with weight. I have yet to see one of my patients be able to squat like this. Takes time to be able to do this.
This is EXACTLY the video I was looking for, I couldn’t understand why I was flexible enough to do the deep squat but had a hard time holding it, Thank you!
This made Asian squats 100x easier for me, my right ankle was getting really bothered. Thanks so much for the guide.
Thanks for this video, I've always been able to do this type of squat but my mother hasn't. However recently she's been expressing the desire for more flexibility. Your video was well detailed and the exercises easy to replicate, so I'm sure that this will help my mother in her goals.
I use to Be able To do this for years, but I broke My Left ankle at 45 and then broke my right ankle 10yrs later , I have good mobility because I did the rehab , the only thing I want to do is the Asian squat. Thanks For the tools.
I have such poor ankle mobility from numerous ankle sprains from basketball. I wish this wasn't the case so that I could squat deeply at the gym during leg day. I'll try your recommendations and see how it goes. Thanks..
Thank you so much for the tips , love your approach , always though I could not do it, will try hard and practice every day !
This has helped me immensely with my mobility. Your instruction is clear, concise and informative. Please provide links for all the products you used to assist so I can buy and generate some income for you 😊
Thank you SO very much! I'm finally doing a daily stretch/work out and I can't wait to be squating with you!
As a Korean/German i felt like my life was over not being able to asiansquat
but now i feel there is hope for me to fit in better!!
“Grown up issues.” 😂😂😂 Bless his little heart.💙 That was FUNNY!!😂😂😂
I misread this as "Asian Squad Tutorial" but clicked on it anyway to find out how to form my own Asian Squad.
This is actually step one of forming your own Asian squad.
Thanks for this. I like your explanations. They arent saturated with false enthusiasm that leave me feeling like I just drank a pot of coffee.
Thank you for these videos, I am grateful
Calf stretch and raise on steps and with squat, toe lift hold, foot around band on floor, squeeze toes like a hand can use fingers for resistance. Can use shoes for help.
I can get down into a squat but I could never get my heels all the way down so me feet were flat with the floor. So this video is deeply appreciated
My co-workers were trying these with me just a day ago now this video is recommended to me
Great advice thank you
Thank you SO much!
Your very first statement makes it clear that high heels are modern foot binding, unless worn only very rarely. Please use your influence to stop manufacturers from putting heels on little girls shoes. It's beginning to happen more frequently
Great Stuff!! I've been feeling stiff now I know why.
So I have been doing the squat for a while along with other exercises related to ballet for explosive strength.
Still learned new information.
For now at 61 years old I am quite happy to be able to do it with my heels raised, after many years of being too big. I'm now 90 lbs lighter and it feels like an achievement to be able to squat and be able to get back up with no hands, rather than getting stuck, which happened once and scared me so I stopped trying. I think my problem is to do with ankles though, so this is interesting. I don't even know why I am obsessed with wanting to do this, as I have no need to get into that position and stay there (for more than a short time) instead of using a chair / stool. I suppose I just want to be able to say "I can". I am always aware of kids doing it naturally...always jumps out at me when a kid squats, and the first thing I do is look to see if their feet are flat on the floor, and of course they always are.
Good on you Amanda, being able to squat will also strengthen your hip and upper leg muscles, knees and ankles. It will basically help you with balance and nimbleness. Also good to be able to get up easily from sitting, and getting up from falls, which can be issues as humans age. Be well and stay well!
Aw Matt, your son is adorable!!! Thank you! Hopefully Ill do the Smeaqol posture in a few months (I'm in a wheelchair with super tight hams, gastrox, achilles, and soleus and I fall backwards when I try to balance on my feet.) Thank you!
As an ex dancer i used to be able to do this (and the deep plié with turned out feet) with ease... I became ill over a decade ago and had to give up dancing... I lost all my flexibility with it... After having my daughter and seeing her effortlessly squatting to play all day i was determined that id learn to do it again so she never stops... I can get pretty low especially in turn out but I cant hold for long and I want to get my feet more parallel too... I'm mere millimetres from the floor with my heels but it seems impossible to get them to touch... Hopefully these exercises will give me that final push to total grounding 🤞🏻
You heard about the Slavic Squat, how lovely! :D
Thank you for all your help.
Almost all physical therapists tell us to NEVER let our knees go past the toes. WRONG!!! This man not only gets it right, but he shows us how to do it safely and comfortably with the right practice exercises. I've been practicing doing the Natural Squat for 10 years now and ankle pain has always been a limiting factor in being able to rest in the squat comfortably. Now I know the solution to the problem. THANKS!
Somebody didn't get the memo. Or they left off part of it. That is a wise caution when your knees bear the weight of your body
Thanks Matt brilliant as usual. Thanks for posting so regularly 🙏🏽 Connor is adorable 🧡
Thanks for watching!
I ❤ the baby wandering into in the video.
Thanks for the tips, very helpful.
your boy has grown up fast! you have an in house mobility benchmark
His W sit is insane.
I read a study that associated W sitting with C-section babies: vaginally-birthed-kids tended to sit cris-cross. Something about the squeezing might increase the brain-body’s ability to cross over the body’s midline.
In theory these exercises should help prevent shin splints when running, right?
My favorite use of the Asian squat: unexpectedly dropping down to my kindergarten students’ eye level to get their attention. It works every time. They so surprised.
Legit did this with ease while watching 🤣, I'm not Asian, or maybe I am, cause I'm half Amerindian and half east Indian and Amerindians came from Asia, so possibly
Thank you so much for the helpful videos.
What to do when a person has knee pain.
Thank you.
Where have you been all my life? A couple of serious ankle sprains have my right ankle in sad shape. May as well just make a play list of your stuff in my library. LOL
Whoa! Those are exercises I need! I'll add the to my PT workout (my PT pretty much lets me loose).
I have always favoured squatting over sitting or standing upright. However I tend to do it on my forefoot as opposed to on the entirety of the foot.
Superb always trying to follow your instructions really helps me a lot 🙏🙏
Amazing video for the collection of exercises for the muscles of the lower legs and even the feet. The exercises provided at those full ranges of motion are great. Love the lying on the back elastic band shin exercise. Also, the toe dorsiflexion exercises using the fingers were excellent.
There probably needs to be a Part II to this video. Often, ankle dorsiflexion is limited because the ligaments in the ankle are tight, preventing full range of motion. This has little to do with the surrounding muscle strength. If it takes a lot of muscle strength to get into a resting squat, it is often because the joint capsule of the ankle is tight-- i.e. the ligaments rather than the muscle.
Thanks for the exercises to ankles flexibility. I have never been able to do the Asian Squat but will definitely see how far I can get with these fixes. 😎😎😎
I've had mild balance issues for 14 years - coupled with clawed toes on my left foot - and currently have a low-level injury of my posterior tibial tendon of the same leg (something which always seems to resurface for a few months each time I run a marathon), and yet I found myself able to do one of these squats without any trouble. I wouldn't have believed that would have been possible before trying it for the first time. 😀 I wonder what's happening in my case? 🤔
Hi...thank you..today is my first ...daily practices and I shall conquer...at age 66 it's never to late to learn..
I built up my tibs years ago while learning to inline speed skate, I was toeing really bad (still do 😅) and after a few months I developed rather pronounced tibs 😅 now i just have to strengthen my calves 😊
I think ankle mobility is what I need to work on. I can easily get into and out of a squat on my toes.
Thanks for the tips. I have very limited stretch in my calves as a result of running, walking and age. I aim to redress this situation.
Very appropriate picture for the slavic squat. Hillarious! How did u know!?
@4:15 this exercise is perfect and what I was looking for! It will definitely help me with mastering the Polynesian squat.
Extremely valuable video. thank you 👍
"A lot of crampy fun." I am 57 years old and am hearing those five words in that order and in that context for the very first time 🤣
Awesome video. Where did you get that tib bar?