This exercise is often used to improve squat and deadlift movement quality. It is also, often prescribed to improve the mobility of the thoracic (upper back) spine.
To perform the exercise, start with your feet close, but not necessarily touching the wall. Toes can be slightly turned out but not so much that you are doing a plie.
Your hands can be up, like in the video, overhead or down to the floor. Start to squat down. Make sure you push your buttocks out behind you and don’t let your knees buckle in. You will likely feel tightness in the middle back between the shoulder blades or just below.
This exercise can be tough for some. Many people have troubles squatting while others don’t have the control. There is a risk in falling backwards during this exercise so don’t have anything behind you that you might hit your head on. Some people will have lower back pain with this exercise tighten up your belly so you are not arching in the lower back.
Pain is not desirable for this exercise. If you are experiencing pain then you need to come see me.
Work towards lowering the hips below the knees.
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Originally posted on May 17, 2022 @ 4:39 pm