How to Squat

 

How to Squat – free online video with step by step professional guidelines presented by Michelle Kenway Pelvic Floor Physiotherapist and Women’s Exercise Instructor.

 

This video teaches you how to squat safely, protect your pelvic floor and get the most out of your squat exercises for physical strength, weight control and toning.

Squats can be performed as part of your pelvic floor safe exercise program by adhering to the techniques and tips outlined in this video.

Total running time: 7 minutes

 

Please scroll down to view free 'How to Squat' video for pelvic floor safe exercise and find written guidelines below

 

What are the physical benefits of regular squat exercises?

Safe squat exercises can help you:

• Increase your thigh and buttock strength and tone
• Increase the lean muscle in your thighs and buttocks
• Maintain and improve your hip bone density density
• Improve the ease of your everyday activitites.

 

Note to ensure the smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the ‘pause’ button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.    We welcome your comments at the bottom of this page after viewing. All comments are kept anonymous.

How to squat safely:

Squatting is generally a safe exercise for most women to perform. There are a few basic principles that should be adhered to in order to keep your squat exercise safe for your pelvic floor and the rest of your body.

In order to avoid injury, women with pelvic floor dysfunction including after gynaecological surgery, knee problems or low back problems should adhere to the following safe squat principles.

Safe squat principles:

1. Correct starting position involves keeping your trunk upright with your knees and feet no wider than hip width apart for pelvic floor protection
2. Keep your toes visible in front of your knees at all times during your squat to protect your knees from stress
3. Activate your pelvic floor muscles if you are able to prior to and during your squat
4. Maintain the normal curve in your low back throughout your squat
5. Avoid deep squats by keeping your hips higher than your knees throughout to minimise pressure upon your pelvic floor, knees and low back
6. Breathe out as you push your body back to upright.

When to avoid squat exercises?

During recovery from gynaecological surgery avoid sqauts until you are given approval to do so by your medical practitioner. The techniques outlined in this video teach you how to perform safe squat exercises when you have medical approval to do so.

You may need to avoid or modify your squat exercises with some knee or low back conditions. Speak to your health practitioner if you have specific health concerns prior to sqautting.

How to squat using a fit ball (swiss ball)

Set up position for squats:

1. Position you back to the wall with a fit ball placed in the curve of your low back
2. Walk your feet out in front of your body so that your knees can be viewed in front of your toes
3. Position knees and feet no wider than hip width apart

Safe squat technique:

1. Activate pelvic floor muscles
2. Bend your knees to lower your body keeping your trunk upright as you do so
3. Maintain the inward curve in your low back as you squat
4. Lower your buttocks slowly to a comfortable level for your body
5. Always keep your sit bones above the level of your knees
6. Breathe out and push down through your heels to return your body slowly to your starting position

If squatting causes you physical discomfort you are advised to cease your squat exercises.

Common mistakes  to avoid with squat exercises:

• Knees and feet too wide apart (i.e. wider than hips)
• Losing the curve in the low back when squatting
• Squatting too deeply (i.e. buttocks lower than knees)
• Breath holding when squatting
• Squatting and straining with too heavy weights
• Squatting too quickly

Muscles used when squatting:

• Front of thighs (quadriceps)
• Back of thighs (hamstrings)
• Buttocks (gluteals)

Squat variations for pelvic floor safe exercise:

• Fit ball squat and reach arms forward to shoulder height
• Fit ball squat with dumb bell weights on the hips
• Mini squat away from the wall
• Mini squat away from wall with dumb bell weights.

We welcome all comments from our readers below

For more information on pelvic floor safe exercises and a complete pelvic floor safe strength training program refer to Inside Out the Essential Women’s Guide to Pelvic Support by Michelle Kenway Physiotherapist.

 

Please read our disclaimer regarding this information

This information is provided for general information only and should in no way be considered as a substitute for medical advice and information about your particular condition.
While every effort has been made to ensure that the information is accurate, the author accepts no responsibility and cannot guarantee the consequences if individuals choose to rely upon these contents as their sole source of information about a condition and its rehabilitation. Pelvic exercises accept no liability to any person for the information or advice provided, or for loss or damages incurred as a result of reliance upon the material contained herein.

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