Squats are one of the first movements that come to mind when we think of exercising or lifting weights. It’s an extremely useful exercise to gain and maintain strength in your legs. A strong squat will help a lot with getting in and out of a chair. Stairs and curbs become far easier to manage. You squat down every time you use a toilet. The squat is a truly functional activity. The squat is also one of the most fundamental and practical body weight exercises available to us. No equipment is required!
Here at Advance Physical Therapy we see many patients attempting to protect sensitive body parts as they squat, whether it’s the knees, back, or hips. This tends to show up in a few different ways. People with back issues usually arch their low back and brace themselves, in an attempt to limit motion in their spine. Others with knee issues push their butts back, in order to prevent their knees from drifting forward. 
The solution is actually quite simple – we have to find new sensations to feel. When I combine a different starting posture and more attention to breathing, I feel more grounded, and better connected to my body. Once I’m in this state, it’s easy to support my knees with my muscles, and decompress my spine. The biggest players in this game are the heels and the hamstrings. If I can feel my heels and my hamstrings while squatting down and returning to my starting position, I don’t have knee pain. It works the same for back pain. The key is in combining breathing with new bodily sensations, as outlined in this instructional squat video. Check it out for yourself or let us know if you would like to work with a PRI certified personal trainer to guide you through fitness that feels new!
