Yes, yes, yes! “Don’t be afraid to be the strange person that’s squatting” Be the example that helps lead humankind out of the chair and back into the squat. Great squat mobility tips and general movement advice. Thank you! Keep up the good work!
From a guy with crazy tight hamstrings, thanks for this. Will be working on these movements and teaching them in my yoga classes. Good stuff. New subscriber by the way, really like your content!
Good video. I am getting more interested in natural movement and training the body for what we are supposed to be able to do. Unfortunately I am not yet flexible enough to do any of this.
This is a sick routine! It has been helping my legs, knees and hips a ton! I haven't ever seen this much of an improvement from any flexibility routine. My knee pain is gone and one of my knees is popping a lot less. I want to keep moving with this. Any other routines or programs that you would recommend that utilize movement in this way to increase flexibility? Thanks!
I started doing this about a week ago, I am 6'7 and find it quite difficult because of my inflexibility (that I have been working on for the past year) and have found that this is a good stretch for my hips and groin. My issue is that my weight tends to fall back and I am feeling tension in the front (upper) part of my ankle (like when you pull your toes up). I am working towards being able to do the "reaching" stretch you show here as my next progression.
***** I would also like to hear the answer to that question but I have to add. Back pain is generic and depending on what is causing the pain, the answer could be yes or no. I had a surgery on my L4-L5 for disk herniation and inactivity following that caused my lower-back-glutes-hams to be stiff and so cause my back pain. I'd like to squat pain free some day
I'm from India and spend 80% of my life doing the "3rd world squat" as you call it or the natural squat as we call it. Inactivity and injury has made me stiff that my body forgot to do this and it's taking me quite a long time to get back.
+komalthecoolk where do you put your body weight whilst you do the squat? Ive read on some sites to put your weight on the heels, others say the balls of your feet others say to evenly distribute it through out the foot. I'm doing the squating for a total of 30 minutes a day. I do it for a minutie to two minutes at a time holding onto a door frame. Also im building awareness whenever i bend down to maintain proper from.
How I used to do it is to have the weight on the balls of the feet. Now I can't get my feet flat because my back rounds and I tip over backwards. Ideally you should not feel the weight on the front of the feet unless you're bending forward on purpose. I'm pretty sure that hip and hamstring tightness is the only reason that people can't squat the right way but what I'm failing at is fixing that.
The problem is I can barely reach these positions. Even the squat rest without any exercising movement is hard! And the most annoying thing is the out turning feet. No chance to keep them parallel oddr lightly turned out. Do you have any cues?
Hej Jonathan. So if you have injured knees (from a history of meniscus issues), flat feet, worn down ankle muscles and a weak back...do you just start doing these ido portal things? Instead I feel I need beginner videos before these beginner videos. I wonder whether I just happen to be a particular non-athletic weak specimen of evolution. Years or aikido, wing chun and yoga never became fluent, and hard physical labour jobs have ruined my body, because I'm not adapting. I am still attracted to learning these movements, but afraid to hurt myself any further.
start by doing negatives I'd suggest they are very easy. You could sit on a chair and go up to standing then back to sitting then back up till you feel good. That's just a start also you could lean on a wall and try to squat these are more beginner
so if we cannot squat flat footed. Do we just widen the stance until we are flat footed and do the movements? Or have closer footing with heels slightly lifted?
Just recently started Muay Thai and discovered my whole hip region and hamstrings are hurrendously tight. I rarely go a session without coming away with pain in the hip or groin. I just tried to do this basic squat and I cant get deep like you do only not without struggling not to fall backwards and it made my groin hurt. my hips and groin often crack and make noises. Any advice? thank you
+Jordan Dalton hey man. cracking is okay in the beginning, the more you move the more your joints will secrete synovial fluid. movement makes your joints healthy, adds oil to the sports car. The cracking will stop IF you're consistent with your mobility work. This means no days off, minimum dose 10 minutes a day. Best if you can add little sessions throughout the day, progress will be quicker - 1st thing in morning, sometime mid day, and right before bed. Groin pain is probably normal, our adductors ie groin muscles get tight as we sit and deep squat with knees out will stretch them. Just remember to ease into the stretch slow and relax, and drink water often. Good luck finding your potential
+廖倩玉 thank you for the advice, i have actually been doing what you have advised, plus two teaspoons of fish oil a day. it seems to be working as i do feel like i can move more freely. thanks again ill keep it up now!
+Jordan Dalton stretch after each muay thai session once your already warm, strecthing after practice helps alot, ive gotten ALOT more flexible doing this after 4 months of muay thai
+msec109 they aren't natural so to speak, but finding alignment and experementing with unalignment as well will enable it to become natural and build good body awareness and strength.
australyons Go as far as you can go, not as far as he is going. His positions are the intention you should keep in mind while listening to your body. Getting there is what you're aiming for. I can't get there either, but going as far as I can and then staying there breathing deeply for two breaths, maybe even just one full breath, and I feel a little bit of give and can go a little bit deeper- maybe not even a cm more, but it's still telling your body that this is something you want it to do. It's not going to happen in one day, and it may not even happen in one year.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
Yes, yes, yes!
“Don’t be afraid to be the strange person that’s squatting”
Be the example that helps lead humankind out of the chair and back into the squat. Great squat mobility tips and general movement advice.
Thank you! Keep up the good work!
From a guy with crazy tight hamstrings, thanks for this. Will be working on these movements and teaching them in my yoga classes. Good stuff. New subscriber by the way, really like your content!
+Robert “Frank” Martin Right on Martin. Let me know how it goes.
Good video. I am getting more interested in natural movement and training the body for what we are supposed to be able to do. Unfortunately I am not yet flexible enough to do any of this.
This is a sick routine! It has been helping my legs, knees and hips a ton! I haven't ever seen this much of an improvement from any flexibility routine. My knee pain is gone and one of my knees is popping a lot less. I want to keep moving with this. Any other routines or programs that you would recommend that utilize movement in this way to increase flexibility? Thanks!
This is just amazing. You're doing a great job here!
I started doing this about a week ago, I am 6'7 and find it quite difficult because of my inflexibility (that I have been working on for the past year) and have found that this is a good stretch for my hips and groin. My issue is that my weight tends to fall back and I am feeling tension in the front (upper) part of my ankle (like when you pull your toes up). I am working towards being able to do the "reaching" stretch you show here as my next progression.
loving your channel!
This is dope. Jonathan, I have lower back pain. Would you recommend doing exercises like this for lower back therapy, since everything is connected?
***** I would also like to hear the answer to that question but I have to add. Back pain is generic and depending on what is causing the pain, the answer could be yes or no. I had a surgery on my L4-L5 for disk herniation and inactivity following that caused my lower-back-glutes-hams to be stiff and so cause my back pain. I'd like to squat pain free some day
+komalthecoolk theres stuff on google about this. Type in 3rd world squat back pain or flat foot squat back pain. Tight hips can cause back pain.
I'm from India and spend 80% of my life doing the "3rd world squat" as you call it or the natural squat as we call it. Inactivity and injury has made me stiff that my body forgot to do this and it's taking me quite a long time to get back.
+komalthecoolk where do you put your body weight whilst you do the squat? Ive read on some sites to put your weight on the heels, others say the balls of your feet others say to evenly distribute it through out the foot. I'm doing the squating for a total of 30 minutes a day. I do it for a minutie to two minutes at a time holding onto a door frame. Also im building awareness whenever i bend down to maintain proper from.
How I used to do it is to have the weight on the balls of the feet. Now I can't get my feet flat because my back rounds and I tip over backwards. Ideally you should not feel the weight on the front of the feet unless you're bending forward on purpose. I'm pretty sure that hip and hamstring tightness is the only reason that people can't squat the right way but what I'm failing at is fixing that.
Really great. Thanks.
amazing video
thanks
The problem is I can barely reach these positions. Even the squat rest without any exercising movement is hard! And the most annoying thing is the out turning feet. No chance to keep them parallel oddr lightly turned out. Do you have any cues?
Hej Jonathan. So if you have injured knees (from a history of meniscus issues), flat feet, worn down ankle muscles and a weak back...do you just start doing these ido portal things? Instead I feel I need beginner videos before these beginner videos. I wonder whether I just happen to be a particular non-athletic weak specimen of evolution. Years or aikido, wing chun and yoga never became fluent, and hard physical labour jobs have ruined my body, because I'm not adapting. I am still attracted to learning these movements, but afraid to hurt myself any further.
start by doing negatives I'd suggest they are very easy. You could sit on a chair and go up to standing then back to sitting then back up till you feel good. That's just a start also you could lean on a wall and try to squat these are more beginner
+Dan D thanks for your advices!
so if we cannot squat flat footed. Do we just widen the stance until we are flat footed and do the movements? Or have closer footing with heels slightly lifted?
great 💪💪
Just recently started Muay Thai and discovered my whole hip region and hamstrings are hurrendously tight. I rarely go a session without coming away with pain in the hip or groin. I just tried to do this basic squat and I cant get deep like you do only not without struggling not to fall backwards and it made my groin hurt. my hips and groin often crack and make noises. Any advice? thank you
+Jordan Dalton hey man. cracking is okay in the beginning, the more you move the more your joints will secrete synovial fluid. movement makes your joints healthy, adds oil to the sports car. The cracking will stop IF you're consistent with your mobility work. This means no days off, minimum dose 10 minutes a day. Best if you can add little sessions throughout the day, progress will be quicker - 1st thing in morning, sometime mid day, and right before bed.
Groin pain is probably normal, our adductors ie groin muscles get tight as we sit and deep squat with knees out will stretch them. Just remember to ease into the stretch slow and relax, and drink water often.
Good luck finding your potential
+廖倩玉 thank you for the advice, i have actually been doing what you have advised, plus two teaspoons of fish oil a day. it seems to be working as i do feel like i can move more freely. thanks again ill keep it up now!
+Jordan Dalton stretch after each muay thai session once your already warm, strecthing after practice helps alot, ive gotten ALOT more flexible doing this after 4 months of muay thai
Yeah Rick, good work. Add in a cold shower after 2 min to clear inflammation too!
how many does it take to have total mobility
Just tried these movements. My next target, building hamstring strength and handstand. Are handstands natural to humans? (like squatting)
+msec109 they aren't natural so to speak, but finding alignment and experementing with unalignment as well will enable it to become natural and build good body awareness and strength.
As much as I'd love to post a positive comment I cannot even do these correctly to say "yeah it's good".
This routine will probably help you out. It's much more beginner oriented: uncagedman.com/training/squat-routine
Ahhh now these are much closer to my level haha...I particularly like the one where you have to get up. Thank you!
Bro. You don't even need the squatty potty with that ROM
These squat movements are impossible for someone with tight hips and hamstrings.
australyons Go as far as you can go, not as far as he is going. His positions are the intention you should keep in mind while listening to your body. Getting there is what you're aiming for. I can't get there either, but going as far as I can and then staying there breathing deeply for two breaths, maybe even just one full breath, and I feel a little bit of give and can go a little bit deeper- maybe not even a cm more, but it's still telling your body that this is something you want it to do. It's not going to happen in one day, and it may not even happen in one year.