The ultimate mobility test

Can you do the relaxed squat? Is it a relaxing position for you or is it uncomfortable?

The ability or inability to hold this position tells you a lot about where you are and aren't tight. Where do you feel tightness or restriction when you try to get into this position?

To sit comfortably in the relaxed squat, you need to be flexible in several muscle groups: calves, quadriceps, glutes, and lower/mid back. The relaxed squat is also great for strength building in those same muscle groups. This is an excellent article on the benefits of deep squatting and how to do it safely. If you can do a deep squat comfortably, you may be interested in trying Ido Portal's squat challenge, which is to sit in the deep squat for 30 minutes a day (30 minutes total! not all in one go) for 30 consecutive days. This is a good article explaining the challenge in more detail.

I find myself sitting in the relaxed squat several times a day now while I quilt, play with our cat, paint, clean, and do other household tasks. The relaxed squat is commonly used in all gatherer-hunter tribes around the world, according to Dr. Lieberman a paleoanthropologist and author of Exercised. 

In addition, I started stretching consistently several years ago now. I wanted to significantly improve my flexibility, so I made stretching a part of my nighttime routine. In addition to improving my flexibility, my sleep also improved.

According to Emily and Amelia Nagoski in their book Burnout, “deep, slow breaths down regulate the stress response.” Deep breathing, and I mean really deep—exhaling to the point where you have no breath left and you feel your abdominal muscles contract fully—is one of the easiest ways of activating our parasympathetic system and gets us into a more relaxed or calm state. Instead of holding my stretches for a certain period of time, I hold my stretches for 3-5 really deep breaths. I am stretching while also calming my mind and body before going to bed. I have found this to be a soothing way to end my day.

Mobility requires strength and flexibility. I think it is really important to stay as mobile as possible throughout our lives. Stretching regularly and consistently has helped improve my mobility—I move better and I feel better.