Do you sit a lot during the day? Do you deal with low back pain? Or are you an athlete who's experiencing lower leg injuries?
If you answered "yes" to any of these questions, then you may be able to benefit from holding a deep squat more often.
In order to garner the most benefit from this article, it's important to define the terminology used within the article, such as: squatting, spinal motion, and anterior pelvic tilt.
First and foremost, squatting is a form of exercise and at the same time a form of posture that shifts the whole weight of the body to the feet. It is different from sitting in that sitting involves the buttocks in taking the weight of the body.
Secondly, spinal motion is the motion of the spinal cord of a regular human being. Spinal motion influence almost all other movements throughout the body and usually involves various vertebrae, intervertebral discs, and ligaments. It is said that the quality of spinal motion weakens when bending over, pushing/lifting objects, and sitting for long periods of time.
Lastly, anterior pelvic tilt involves tilting the pelvis forwards. Literally said, it is when the front of the pelvis drops while the back of it rises. Simply put, it is like sticking your butt outward, forming an concave shape in spin. Also known as a "spilled pelvis," anterior pelvic tilt is can be the result of extreme lordosis in the spine. This can cause a host of issues and potential injury.
Deep squatting for ten minutes, more or less, everyday can "help restore spinal motion and correct issues with anterior tilting of the pelvis because it would correct in a natural way their posture and thus restore their normal spinal motion" accoring to Dr. Kelly Starret in the video below.
Squatting, aside from it being a form of exercise that requires stability of the trunk, it also demonstrates that a person has proper ankle dorsiflexion, glute activation, thoracic extension, and hip flexion (which helps correct a lot of musculosketetal issues we encounter, including but not limited to low back pain, groin strains, hamstring strains, anterior knee pain, and hip pain.)
According to Kelly Starret, in one of his videos about squatting: "It opens up the spine back. In fact, we don't see any lumbar disease in any third-world country or in any country that toilets on the ground or sleeps on the ground. Secondarily, we see no hip disease in any country that sleeps on the ground and toilets on the ground, partly because they completely reinforce range motion?"
What Starret is emphasizing is that those who "deep squat" (that is, squatting very low with the feet facing forward and spine erect) have more health benefits as regards their posture compared to those who don't have the time to do it or don't want to do it at all.
One would never think that problems with the pelvic as well as with the spinal motion have one simple solution via holding deep squats every single day. So for those who have problems with their spinal cord or for those who experience the abovementioned "pains" you might want to think of doing deep squatting for at least 10 minutes every day and see for yourself how this would help alleviate issues with your health issues, especially in correcting your spinal motion and your pelvic tilt.
One would just have to make sure that they are squatting in the right way. So from now on, think of holding squats every day, and as what Kelly Starret points out, those who squat to poop or replace sitting have lesser health problems.continue...
If you've ever talked to an athlete who receives regular chiropractic care, you may have heard subjective reports of the benefits that athlete has experienced. While there have not been huge studies done with endurance athletes and chiropractic care, the testimonials abound on this subject. Athletes note a decreased rate of injury, increased flexibility and range of motion, and improved hand-eye coordination, in addition to other benefits.
Today, most athletes have or are coming to recognize that chiropractic care is an excellent way to prevent and treat injuries. However, they also need to realize that chiropractic provides additional benefits that boost performance naturally. Chiropractors can provide this wellness care to each patient to help maximize athletic potential.
Athletes who are involved in endurance sports also benefit from increased flexibility through chiropractic care. Tendonitis and joint pain often occur when there is not enough flexibility in the spinal column. Usually, this issue stems from nerve transmission problems which a chiropractor can treat. By clearing nerve transmission paths, an athlete will see increased mobility and range of motion, decreasing the chance for injury.
The correction of vertebral subluxation is certainly a health benefit, but it goes beyond just treating back and neck pain for endurance athletes. One research study found that athletes who had regular chiropractic care performed better than athletes who did not.
Two groups of athletes were used in the study and the authors measured athletic performance in several categories including agility, power, reaction time, and balance. One group had spinal adjustments for 12 weeks, with measurements taken before, during, and at the end of the period. After the 12 weeks, the group who received chiropractic care had a 16.7% increase in athletic performance.
This study along with multiple others supports the idea that athletes benefit from chiropractic care. Correcting the spine affects several areas of the body, including major joints. For example, a decrease in an athlete's performance can often be linked to foot imbalances.
A chiropractor can address all joints in the body, including the extremities, and will typically pay special attention to the feet. Since an athlete's feet are the foundation for every other action, optimal foot balance and function are a key part of success. And, many times, these foot imbalances affect the knees, pelvis, and spine. A chiropractor can see these imbalances and improve an athlete's function by correcting and adjusting the spine.
Body-stressing sports that many endurance athletes do put a great deal of stress on the spine and can cause minor misalignments over time. When the spine is not adjusted regularly, there will be noticeable effects such as soreness and headaches. Having a regular spinal adjustment is a huge benefit for athletes because of the strain that their bodies experience on a regular basis.
For these reasons and many more, endurance athletes should talk to their local Bloomington, Il chiropractor about receiving regular care. This care can be used for current joint and muscle pain as well as prevention of future injuries. Over time, regular care can help improve athletic ability.continue...
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