“Use it or lose it”
When you’re born, you often squat naturally. No one tells you to do it; you just do it because it’s programmed by nature.
Over the years, you’re taught to sit in chairs. The problem with that is you lose the ability to sit in a deep squat.
Take a look at the deep squat. You’ll notice that the ankles, knees, and hips are maximally bent. How often do you do this in a day, week, year, or throughout your life?
It doesn’t happen when you’re lying in bed, sitting in a car, office, or on a bike.
Many people in industrialized nations don’t fully “fold” their joints (see picture above). They don’t use the entire range of motion.
And what happens then? Use it or lose it!
If you don’t use your body, it adapts. This applies to your joints as well. They stiffen or lose their resilience in certain ranges of motion.
Common problems that can arise include ankle pain, knee pain, and back pain. Some say it may lead to digestive issues.
So, if you want your body to stay healthy and functional, regularly spend time in a deep squat.
Can I get rid of knee and back pain through the challenge? What will happen?
I tried the squat challenge on myself and some of my clients. Many of them got rid of their ankle problems, knee pain, or back pain, or significantly reduced the pain.
But ultimately, it depends on the person. Many things can happen.
For example, you could get rid of neck issues you’ve had for years, even though your hip is far from your neck – because everything in your body is connected.
Other things this challenge could positively impact, besides your joints, include your tissue, fascia, and blood vessels.
When you sit in a deep squat, you’ll quickly realize what I’m talking about. It becomes uncomfortable, similar to strength or endurance training.
And that’s good because it means you’re providing a stimulus significant enough for your body to react. It responds with eustress and adapts. Remember: Your body is an adaptation machine!
For instance, I experienced increased endurance in my legs since I started working on my laptop in a deep squat every day. I noticed it during warm-ups in Brazilian Jiu-Jitsu training. There may not be scientific evidence, but it makes sense when you consider that the deep squat restricts your blood flow, challenging your body, and it being an adaptation machine.
Initially, you can only endure it for a short time. Sometimes your legs start tingling, and you need to straighten them again. But your body adapts, and 1-2 minutes turn into 10-30 minutes.
[If you are dealing with injuries or undergoing treatment, consult with an expert physical therapists for guidance on what exercises / movement patterns are suitable for you. In Colorado: Therahand or Therapydia. In California: Bacci & Glinn Physical Therapy]
How the 30-Day Deep Squat Challenge works
I’ll give you 3 rules (sorted by importance):
- Spend time in a deep squat several times a day.
- Stick with it for at least 30 days to build the habit.
- Spend 30 minutes, accumulated throughout the day, in a deep squat.
Quality in the deep squat
Your feet are flat on the ground. If that’s not possible, then…
- …put a book or something similar under your heel (No. 3 in the video),
- …hold onto something (No. 4 in the video),
- …or let your heel hover slightly above the ground (No. 5 in the video).
Those are the only rules.
Click here to see the variations in the video: https://youtu.be/mKR_0–QK-c
It doesn’t matter if your back is straight or curved. Try both. In the video, I show you some things you can do. Legs close together (No. 2), push knees out (No. 6), knees in (No. 7), rotate the back or spine (No. 8).
30 days in a squat – every day or can I do it 3 times a week?
Of course, less is better than nothing. But if you want to experience the benefits (faster), stick with it for 30 days every day.
You can do it while working on your laptop, watching a movie, playing on your phone or when playing with your kids.
30 minutes per day – can I do less than 30 minutes?
Yes, you can do less. In the first step, the goal is to build the habit.
BUT – if you want to give your body enough stimulus to adapt, do it for 30 minutes per day, spread throughout the day. Maybe 30 seconds here, 1-2 minutes there. If you’re good, you can also do 10 minutes at a stretch.
I’ll warn you in advance: It’s intense. But the results speak for themselves.
If you want truly surprising results, go through with the challenge. After a week, you’ll likely notice a significant difference.
What if I don’t reach 30 minutes? As I mentioned, less is better than nothing. If you can’t manage 30 minutes, then stick to the first two rules. Something positive will still happen to your body – it just takes longer.
Final words
It’s best to do the challenge with a friend. This way, you can motivate and remind each other. So, feel free to share this blog post with them. Or send it to your colleagues at work, so they won’t be surprised when you start sitting like this in the office. 😅
Feel free to leave a comment below if you have any questions.
Click here to check out how to hang for healthy shoulders.
Move More. Do More.
Marco Meyer