The ability to easily squat down and get up just as easily may turn out to be much more important than it seems at first glance. Specialists interviewed by BBC believe that this simple movement reflects the condition of joints, muscles, and overall body mobility, which determine the quality of life in old age.
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Most people perceive squatting as a gym exercise. But in reality, it is one of the most basic movements of the human body. We perform it every day when we sit on a chair, get out of bed, exit a car, or bend down for something that has fallen on the floor.
Specialists interviewed by BBC note that it is impossible to imagine human daily life without various forms of squatting. Therefore, the ability to perform this movement is a kind of indicator of the body's physical condition.
Researchers are particularly interested in the so-called deep or "Asian" squat. It involves squatting until the knees are fully bent and spread to the sides. The feet are spread apart, the chest is held vertically, and the back of the thighs are pressed tightly against the calf muscles.
Young fisherwoman in Myanmar. Photo: Getty Images
As the article's authors note, this is not an exotic habit of Asian residents. Deep squatting was still a common part of life in many regions of the world not long ago — from Africa to Eastern Europe. Everyday habits helped many peoples retain this ability — from sitting on tatami mats in Japan to the use of Turkish-style toilets in several countries, where a person squats rather than sits on the toilet.
Indian shepherd with his camels at the Pushkar Camel Fair. Photo: Getty Images
As the BBC writes, specialists increasingly view the loss of the ability to deep squat not as an insignificant lifestyle feature, but as one of the symptoms of how much modern humans have moved away from natural body movements.
Photo: Getty Images
Physiotherapists note that deep squatting requires significantly greater mobility in the hip, knee, and ankle joints. This engages more joints and muscle groups than a regular squat. Studies have shown that such deep stretching contributes to improved mobility and flexibility, reduces back pain, and helps maintain physical independence throughout life.
Children usually adopt this posture without difficulty. This is due to both greater joint mobility and specific body structure. However, with age, many people lose this ability.
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The reason is not only natural anatomical changes. A significant role is played by the modern lifestyle. Chairs, sofas, high toilets, and long hours in a sitting position mean that people no longer need to regularly adopt a deep squat position. Over time, muscles weaken, and joints become less mobile.
How to master the deep squat?
Experts emphasize: if today you cannot perform a deep squat without losing balance, it does not mean that the ability is lost forever. Like many other physical skills, it can be developed through gradual training.
The main thing is not to rush and not try to go down as low as possible immediately. First, use support — a chair, a table, or another stable surface. There's no need to aim for maximum depth right away. It's better to gradually increase the range of motion, listening to your body's sensations.
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At the same time, specialists warn that deep squatting should not necessarily be a goal for every person. With age, joint mobility naturally decreases, especially in the ankle joints, hips, and spine. For people with knee, hip, or back problems, such exercises may require special caution.
In clinical practice, physiotherapists always take into account individual characteristics: body structure, previous injuries, health status, and set goals. What suits one person may be unsuitable for another.
In addition, physical characteristics also influence the ability to perform a deep squat. People with long femurs, limited ankle mobility, or specific hip joint structures sometimes find it harder to maintain balance in this pose, even if they are in good physical shape.
Photo: Getty Images
Scientists note that there are currently no studies that definitively prove the long-term benefits of daily deep squatting for many years. Therefore, it is too early to make it an obligatory health standard.
Nevertheless, many specialists believe that the main question is not whether a person can lower their hips a few centimeters from the ground. More important is to maintain the ability to move freely, get up independently, and take care of oneself when we are old.
Even if you don't plan to dine on the floor, maintaining such mobility can help preserve strength, flexibility, and physical independence for many years.
Comments
маласана - адна з асноўных поз ёгі
яе карысць даказана тысячамі гадоў практыкі
супрацьпаказанняў ніякіх
сядзіце так па 3 хв штодня!