Can I fully squat?
It’s a simple question I ask myself every day. The answer tells me the capacity I have for movement and function. The depth and comfort of my squat tells me how comfortable my daily living is going to be. It tells me my capacity for the little emergencies and sudden movements required through life.
For example, walking can be uncomfortable when my upper quads, or hip flexors, are tight. That area gets stiff from a lot of sitting, particularly if I’m sitting in a chair (I prefer the ground). Walking is also affected by ankle mobility. If my calves are tight, stepping is going to be limited. My ankles aren’t going to be able to bend and flex in a smooth manner.
Just because of these two tight areas, I would need to compensate with other motions. When I have tight hip flexors, my instinct is to lean forward to avoid overstretching them. A forward leaning posture, however slight, will require reverse forces to stop a forward fall. This usually takes the form of arms swinging back more, or head tilting back, or reaction from the low back.
Tight ankles result in outward pointing feet. Since my ankles won’t freely bend to allow my foot to stay planted in a forward position, the shortcut is to turn the foot outward. This allows the ankle to stay stiff while the leg passes over the insole. It’s easier forward movement, but it compromises the rest of the leg mechanism.
The long term result? Outward toes, pronated feet, shins over insoles; knees turned out with body weight toward the inside; femurs rotated outward within the hip joint; ligaments, tendons, and musculature settled into misaligned positions. Joints get pressure in vulnerable spots. The skeletal system misaligned. Soft tissues end up shortened or lengthened and less functional.
One misstep, one sudden lunge out of the way of a car, a quick grab for my bag, or an unexpected weight, can result in a seemingly disproportionate injury. Why do people “throw out their backs”? It’s not because of some gargantuan task they were attempting. It’s usually from doing an ordinary task, something benign. The enormity comes from the long term build up of improper form that results in improper physiology.
But mobilizing is not about the fear of injury happening. I strive for wellness. I mobilize because I enjoy walking without limitation. I enjoy being able to take life’s surprises in stride without skipping a beat. I love that I can have this through my own simple work. Small daily actions keep me moving smoothly. With mobility I keep myself prepared. And I respond with ease when the dogs lunge for a squirrel.
Aside from the physical manifestations of being mobile, I also benefit in mind and spirit. It’s much easier to think deep, feel deep, and appreciate when I don’t have something tugging me at the back of my mind – or the back my body.
So, can you fully squat? If not, then mobilize. Little by little, every day. You will be able to.