Asian Squat Tutorial: Spinal Strength
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- Опубликовано: 8 июн 2024
- In this Asian Squat Tutorial we cover spinal strength for the deep Asian Squat (AKA primal squat, slav squat, gopnik squat, kimchi squat, ATG squat, human squat). If you have weak spinal muscles (spinal extensors), you'll learn how to strengthen them so you will be able to do the Asian squat comfortably!
CHAPTERS
00:00 Intro
01:22 Spinal Extension Exercise 1
02:55 Spinal Extension Exercise 2
04:21 Exercise with Weights
05:20 Programming
06:09 Closing
HELPFUL LINKS
🎥Asian Squat Playlist: • How to Asian Squat - 3...
🎯Asian Squat Course: www.uprighthealth.com/asian-s...
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
If you want to learn how to do the Asian squat properly, you need to watch this Asian Squat tutorial. Hip mobility, knee strength, and ankle mobility are all important to do the Asian squat, and one final limiting issue can be weakness in the mid and upper back. Improving spinal extension can make the Asian squat easier if you have the requisite hip and ankle mobility. If the reason you can't do the Asian squat is your weak spinal muscles, make sure to try the Asian squat exercises for your spine in this video!
#AsianSquat #SlavSquat #PrimalSquat #UprightHealth
I am 77 and have arthritis in my hips. Sadjguru talked about the benefits of the Asian squat. Your how-to video on the squat got me there. First try I was able to squat down about 12 inches from the ground. A little discouraging. But by following your instructions after 2 weeks I am all the way down flat footed just holding lightly onto the back of a chair for balance. Will do these exercises for balance and strength. Love you presentation and humor. Very helpful and effective. I am very proud of myself and I have you to thank. Thank you!!!
Nicely done!
Well done👍
LOVE IT! Thanks for sharing!
He murdered his wife some years ago.
Never seen that before, what a brilliant way to strengthen the back! You are the God of posture and good hips, Matt - huge, thanks!
Well done Sir, this is an excellent video. I do the Asian squat everyday, but have never checked to see if my back is straight, so back to the drawing board for me LOL. The back against the wall ones are great ! PS. I just subscribed, you have so many videos that will be helpful for my 62 year old aches and pains LOL.
The lower trapezium is weak in almost all peoples in Western countries. This wall chin tuck excersize is great. I’ve been doing them for about 5 years now and they got my lower trapezium out of hybernation and solved so many posture problems. Great video.
Thank you for your thoughtful and well-informed presentations on the spine, neck and hunchback. I had a tight, painful trapezius. I have been doing the first stage of extending against a wall, and all of the neck strengthening exercises. My problem is much better. Glad to know how to challenge the spinal extension.
After my hip replacement I can get into the squat and hold it now for 20-30 seconds. Making progress!
Stick with it. I,m 62 and can hold it for 2 mins now, my back and knees have never felt stronger.
@@kobalt77 thanks for the encouragement! I'm 64...now I'm up to a minute!
@@lindaelarde2692 Wow, that is amazing, well done you. Have a look at kneesovertoes guy as well. I,m doing 2 or 3 of his exercises and it feels like I have new legs. Hip Flexor stretches will help you too I am sure. Good luck Linda !
I love your videos. Brief, detailed and to the point. Very professional. So excited to see my improvement.
Great to hear!
Love your videos. I can do the Asian squat, but have some back issues feeling moving vertebra. I am working slowly on starting out with these exercises. Thanks so much. I have been following Upright Health for a long time and reaally appreciate the helpful videos.
I really enjoy all your videos, I save them and use them every day, thank you so much for your very helpful videos
You are so welcome!
Love all of your videos!! Thank you!
Great video. Thanks for all the hard work you put into your channel.
Excellent video!!! Love all of your videos.
Just found this channel, and loving it. Great information, great presentation, and I love your overall attitude! People already notice my posture improving, and I’m discovering new challenges to tackle every time I watch. Thank you!!!
I'm starting this one tomorrow. Just what I need. Thanks for all you do, Matt. You rock! And squat!
Thanks for all the great info!
I noticed my hunchback at the gym this morning and boom I find this video in my inbox from the newsletter. This guy is so on it. Thanks again 🙏
Boom!
Im now doing a 30 day Asian squat challenge lol do it as many times as I can a day for 30s to start! After one month of doing it hopefully I can squat without books under my heels and can squat like you !love your channel best one on youtube ......
This is the video I needed. I can do an asian squat, but it's very uncomfortable and my back is in the worst posture. I need to work on my core and back strength in general tbf, but this will really help improve my posture. I will add this to my routine!
Thank you 😊
Pretty good poses. 👍thanks
10/10/22 pain sucks life shouldn't 💪🏾. I like 😻. Still working on my squat / ankle mobility daily 🙏🏾😊💛. Thanks for the tutorial
Thank you
Thanks! Good Stuff:)!
Thanks so much, Jeanne!
Thanks!
Thanks so much! Really appreciate the support!
Been exploring my body for the last week and have been suprised again and again about how few of my muscles I use consciously. I was escpecially caught of guard by how weak those muscles feel after becoming aware pf them. It really is exciting to discover all these different muscles such as the shin muscles and spine extensor muscles (which I have become aware of through upright’s videos!) so it will be hard to limit myself to excercising every other day in the beginning but I will try!
Enjoy your videos!
Thank you!
Great videos, well explained. I love watching this channel thank you. To that Asian squat - I practiced for about 5 years back and suddenly the excretion improved. I have the impression that it no longer works - to do more often per day and include a lot of fiber? I have the impression that the food stays in the body for a long time / constipation /
I will be happy for your opinion and wish you much success.
Thank you
I definitely felt more upright at the bottom. Cheers!
Great video! Any tips how to increase hip and ankle dorsiflexion mobility in order to avoid falling back while doing Asian squat?
Oh, seriously? Thanks SO MUCH FOR YOUR KNOWLEDGE 👍
Thank you,
How does your Asian squat feel after doing these exercises? Drop me a comment!👇
🎥Asian Squat Playlist: ruclips.net/p/PLfKNSz5BBcBFj4s3JY-ykZZS5bZ4tP0MG
🎯Asian Squat Course: www.uprighthealth.com/asian-squat
Just watching the beginning made me conscious of my rounded back, and I was able to straighten it enough to get my elbows on my knees. I notice this made me glutes burn, *especially* on the right side, which was interesting.
@@nagdeolife we're do i start?
@@markderringer1900 ruclips.net/p/PLfKNSz5BBcBFj4s3JY-ykZZS5bZ4tP0MG
Here’s a tough one: Any thoughts you might have on scoliosis would be greatly appreciated anytime! Thank you, Sir!
I have a all but 1 fused lumbar, will that affect the squat at all. I'm pretty good at it now or at least I can do it for a few minutes andthen stn d up.
Love your videos...I usually follow along and see the benefit. I can get right down into the squat now and am trying to get more comfortable down there. Getting up is no problem. Long time desk sitter so I really need to work on this. I have also found that it has helped my knees. Any exercises to work on ankle mobility?
Ankle mobility for asian squat: ruclips.net/video/oya7G1djWyQ/видео.html
I just wanted to let you know that when I began doing this a few weeks ago, it actually made my knee pain subside. Thanks for that. One would think that it would be counter intuitive to do a deep squat to help with knee pain but nothing could be further from the truth. If the knee pain returns, I just squat again and the pain subsides. Go figure. Not able to squat for a long time (maybe up to a minute) but I am improving. Actually, I am able to get right down and hold it. Getting up from that position is another matter. I need to brace myself on something with my hands. After this video, I am going to be more vigilant about my back being straighter. Thanks again.
Thanks for sharing!
We often think "rest" will fix everything. It DOESN'T. That's why I suggest you don't get caught in RIIPS (rest, ice, injections, pills, surgery)! www.uprighthealth.com/blog/riips
Remember: ATROPHY ACHES.
I had a similar experience with hip pain a few days ago: I had been squatting, but admittedly leaned in a funny position at one point which I think aggravated something that was causing me some discomfort later. In an effort to figure out what I had done to cause it, I went down into the squat and back up, and PRESTO, the pain was gone lol.
My hips are so tight that this is the only channel I should be watching... also do you think resistance band stiff legged deadlifts would help with Asian squats?
Am 59 y.o. and been able to do "asian squat'' and Full Lotus and head to knees...but i DO have computer HUNCHBack.
A good asian squat feels SO good,.... I am going to do your routines... with my 5th graders.
I think they will enjoy this
Pls do exercises for eyes
I live in Thailand..
The 7-11 Super markets
The shelves are full all the way to the Floor. Everyone can go down to the squat to see that bottom shelf..
Grama and Grampa .. No problems
I just discovered you! Excellent videos. How do I donate?
This is very helpful! Now I just need to get myself a wall.
Thank you for this video. I have a few questions. 30-years ago I fractured my L3 and L4 vertebrae. They healed slightly twisted and now I have arthritis in my spine with pinched nerves between L3 and L4. The discs between L2 and L3/L4 and L5 are herniated. The neurosurgeon I saw said that she could operate. Because of the way the L3 and L4 vertebrae are set and the nerves pinched, there is a high risk of damaging the nerves further and possible paralysis and recommended physical therapy. Are these exercises a risk for me? I would like to be able to do the Asian Squat to keep the mobility in my ankles, knees, and hips. Thank you for your answer.
For me it's my chest that struggles in this position. It feels like it just can't stretch out enough and i don't know any chest stretches but I definitely feel it there
As a yoga teacher I would say possibly because of some constriction in your heart centre and in my personal opinion heart constriction is a number 1 problem in the western world as we're taught to use our minds and keep our heart closed - so you really have to work with your own kind of spiritual teacher to help open that area - just in my opinion - it would be well worth it but certainly not easy peasy!!
Will any of these exercises help me even since I had neck a spinal fusion done with rods.?
I do regular squats while touching on edge of counter. Use rollator for walking.
Also African squat!
I am loving this series. Thank you SO much for it! I am wondering if you have any advice to help with ankles jamming in the front? ...I am 50 and never understood why, even as a young, very active and fit child, I could never squat down without falling on my butt. And as an adult while I've been religiously doing squats as a functional exercise (hard core dedication for the last 2 years - able to do 300 slow and controlled in a session) I still can't even get down to 90 degrees. I always though it was that I have a very disproportionate body with very long limbs and a relatively very short body. So first of all, I am thrilled to be able to get a lot more "bang for my buck" with the "permission" to get up on the balls of my feet and can happily get almost all the way down before my lower back starts wanting to be pulled in. But I also wonder if my ankles are a big part of the problem as well as I just can't seem to get as far forward on a flat foot as I see others getting. I have plenty of "stretch" in the back of them, it's really that the front gets jammed. So question: Are there any additional exercises you recommend or tutorials you've done that you can link to to build the ankle mobility for those of us who get really crazy jammed in the front of our ankle?
Ankle mobility for asian squat: ruclips.net/video/oya7G1djWyQ/видео.html
@@Uprighthealth Thank you so much for the link, and I’m so sorry I missed it and asked you. I thought I’d looked through the whole series… :-)
So sorry - first, off-topic question but I don’t know if RUclipsrs see comments on their old videos. I first discovered your channel in relation to Xero shoes.
I notice you’re barefoot in your videos, and since discovering barefoot/zero-drop shoes, I try to go shoeless while at home.
The place I live in has hardwood in the living areas and tile in the kitchen and bathrooms. I haven’t felt any discomfort doing this, but while searching something else foot related, came across articles saying that on hard flat surfaces going barefoot is not advised.
What are your thoughts on this? Is it more resistance from the mainstream foot care and footwear industries? I can appreciate being barefoot or wearing “barefoot shoes“ is a more enjoyable experience in the outdoors, and how flat surfaces could aggravate pressure points.
If there is no pain or discomfort, should I be concerned for the long-term?
PS: I was doing the Asian squat while gardening today. I’m trying to do The squat whenever possible, at least two or three times a day. I was gardening for quite a while, and had to stand up once in a while to access equipment, but mostly with squatting and waddling around on my feet lol that was an hour or two ago, and I feel great.
It really beats bending over the whole time!
How do you feel about "pushing" the knees out gently with the elbows, while having the hands meet in the middle in a Namaste position, when squatting? Is this bad? It feels so natural. Is there a way this could hurt the back? Thanks Matt! 💖
@Marina yes! It just feels so natural and the back is straight then, too. Hope Matt reads this...
@uprighthealth Matt, could you let us know if this is al right to do, please? Thank you! 💖
ruclips.net/user/shorts3VglX2bqKAQ
It's just one of many options to work on. Your body is made to adapt to a huge variety of positions and motions. Don't fall for the scare tactics of PTs and doctors who tell you that there are ***BAD*** positions. There are no bad positions, just positions you aren't prepared for (yet). the only question is if you're willing to do the prep work to achieve certain positions. The work to do touch your toes is worth it for most people. The work to do the full side splits or crazy gymnastics moves is probably not (if you have a day job!). 😅
I have multiple prolapsed lumbar discs. Before this I could easily rest in squat for long periods of time. Now i cannot bend to wash my hands, let alone squat again.
What can I do to get my spine better?
Oh wauw, this back against the wall thing, it's killing my neck 😂 i have a long way to go!
I'm not Asian, so maybe I shouldn't be so tough on myself (joke)
Challenging! I can’t get my low back flat against the wall while also pressing my shoulders back.
Is it just me that can't possible get their full back flat against a wall? My butt is in the way as well as my shoulders just dont turn like that
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I can stay in it but I roll back
I'm white and I can never get my heals down .
Click Bait! Shirtless in the thumbnail 😅
Thank you
Thanks!
Huge thanks, Mary Jane!
Thanks!
Thanks so much!