Squats are regarded as one of the key exercises for both athletic and functional fitness. There are so many different types of squats it’s hard to keep track sometimes: Goblet, Zercher, Overhead, Front, pistol squats. They each have their unique benefits and challenges.
The Asian squat gets its name not from the fitness world, but from the cultural association with the way to relax and sit which is commonplace in many Asian cities. The Asian squat describes the action of sitting back on your heels in a deep squat position, with your bottom nearly on the floor and your feet flat on the ground. If you have adequate mobility, it can be a very relaxing position and it's not unusual to see many people throughout Asian countries sitting in the park, at the market, by the roadside in this position for long durations at a time.
As functional fitness continues to gain momentum in western society, the Asian squat has been demonstrated to have many health benefits. If you are not already, this should certainly become part of your routine!
If you struggle it is likely because you have some limitation through your back, hips, knees, or ankles. However, learning to master it can also reap huge rewards to all of these parts of the body too. I use it more and more in clinic as a home exercise for my patients who are struggling with back pain and coccyx pain especially. Asian squats take the majority of the load through the legs, and this helps take pressure away from the pelvis and the lower back. It can be a relieving position. One of my patients got rid of his 5 years history of coccyx pain within 2 weeks of introducing this technique regularly.
Try adding it into your routine. Start with 3 rounds of 30 seconds, then gradually increase each set until you’re managing 3 lots of 5 minutes each day. If you’re someone who works behind a desk, it can do wonders for loosening up and unlocking stiff and tense areas.
If you have difficulty getting into the position initially, work out if it's the lower back, hips knees or ankles. If It’s the lower back, try holding on to and hanging off a sturdy surface whilst dropping your bottom as low as you can to the ankles. Ankle mobility can help enormously as without adequate ankle mobility, a person tends to have to lean forwards to counterbalance the movement, and this takes the move from a relaxing, passive stance to an active stance, which means you won’t get the same relaxing benefits.
It is important to add that lower back pain is more often than not multifactorial. Sleep quality, activity levels, stress levels and mental health all contribute enormously to our chances of developing lower back pain. It is important to increase general activity as well and adding exercises specific to your needs. Simply adding more moderate-intensity exercise is shown to improve lower back health and reduce pain (Gordon and Bloxham, 2016). The theory is that not only does general exercise improve blood flow to the lower back structures and improve regeneration and health of these tissues, but the exercise helps to regulate sleep and reduce stress levels too.
Begin gently, working up to pain, not into pain. Ensure it's an activity you at least partly enjoy so you can stick with it. Slowly build your tolerance over time and watch the improvements.
Gordon, R. and Bloxham, S., 2016. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare, 4(2), p.22.
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