Feeling stiff and in need of some mobility?
Ever wonder why Asians sit in a deep squat position for example when waiting at a green light to walk across the road?
Deep squats are necessary for everyone. You need the mobility of squatting to be able to do daily things like sitting on the toilet, gardening, sitting at a table – and of course, when exercising.
The overhead squat exercise outlined below is one of my favourite mobility exercises and great for developing better mobility in your hips and thoracic spine.
Start slowly and you don’t have to go deep down in the beginning.
Overhead squat mobility
- Start in a standing position with feet slightly wider than shoulder width apart and toes pointed slightly out.
- Bend over and touch your toes, aiming to hinge at the hip, and minimizing lower back flexion.
- Now drop your hips down into a very deep squat position, keeping your knees outside of your elbows. Go as deep as you can and try to maintain a slight arch in your low back.
- Next, bring your left arm up above you and look up with it. Bring it back down and repeat with your right arm.
- Then bring both arms up over your head and look up, really focusing on tightening your entire back while you do so.
- Finally, straighten your legs, bringing you back to the start position.
If you are really tight in the hips and thoracic I would recommend doing this exercise for 12 repetitions up to 3 times a day.