The Problem:

Technology has us spending too much time in collapsed posture. Collapsed posture causes faulty alignment in the low back that results in asymmetrical loading patterns through the spine, hips and knees. Every time you get in and out of a chair you are likely reinforcing a faulty loading pattern in your low back, hips and knees that is only going to get worse if you do not condition yourself to squat from neutral spine alignment.

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The Solution:

If the foundation of the problem is collapsed posture, you must condition yourself to perform squats from neutral spine alignment. You must learn how to perform a sumo squat with a hip hinge strategy to maintain Chest Lift^® and Head Nod^® posture throughout the squat. This is the only way you can squat and ensure symmetrical loading through the low back, hips and knees. It also breaks faulty loading patterns in the neck.

A good squat program should have 6 levels of progression minimally to allow your musculoskeletal system sufficient time to condition itself for healthy squat strengthening. We suggest starting with assisted sit-to-stand with a foam roller in front of your for balance support. We also suggest using a dowel stick to provide feedback on whether you are keeping your skull, rib cage and pelvis in neutral throughout your squat.

Never squat with forward head posture!

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Let’s Break it Down:

1.     Straddle your exercise mat and position your feet so that your heels are on the exercise mat but you’re the rest of your foot is on the floor not in contact with the mat.

Schedule an Exercise Mat Fitting so we can help you mark your exercise mat for proper hand and foot positioning during planks, squats and lunges.  

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2.     Position your feet are at a 45-degree angle outward. This positions the femur in its neutral position within the hips socket allowing you to hinge at the hips during your squat.

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3.     Get into neutral spine alignment.

✔  Chest Lift^®

✔  Head Nod^®

✔  Pelvic Curl^®

✔  Inward Spiral^® of the hips

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4.     Bend your knees as you bow at the waist during your squat.

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5.     Squat down only as far as you can maintain Chest Lift^® and Head Nod^® posture. You should be looking at the floor at the bottom of a healthy squat.

This is a sumo squat with a hip hinge strategy to ensure symmetrical loading through the low back, hips and knees.  Don’t worry how far you squat initially; your squat depth will come with practice.  Perform 3 sets of 8 repetitions 2-3 times a week.

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Do not try this exercise on your own if you have not lunged in the past 6 months. You may require a few coaching sessions to learn how to modify the instructions with sufficient balance support to ensure safety. We must account for deconditioning and/or weaknesses in your lower body.

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Summary:

Something you do more than 100 times a day may be reinforcing faulty loading patterns in your spine, hips and knees.  Learning how to perform a sumo squat with a hip hinge strategy to maintain neutral spine can restore symmetrical loading through your spine, hips and knees.

We developed the Healthy Posture System to provide you with all the video resources to safely restore your ability to function from neutral spine alignment. There are many strategies you will learn as you progress through the program to help you keep your upper back stacked throughout the day.  At level 4 of the program, you will be asked to add online coaching to your subscription to ensure you learn the more difficult exercises without faulty loading.  

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