How to Perform the Deep Squat Short Post for Mobility and Flexibility
The deep squat short post is an excellent mobility and flexibility exercise that fits inside functional mobility warm up or cool down.
It helps to improve flexibility in the posterior chain while challenging mobility through the thoracic spine and shoulders.
Begin by assuming a deep squat position. If you do not yet have the flexibility to deep squat, place your heels on a small block (1-2 inches height) – this will allow you to drop into a deep squat position. Place the hands on the floor just in front of your knees.
Start the movement by raising one arm straight up towards the ceiling. As you do this, gently push the other hand into the floor. In this position, aim for a straight line from the ground across the chest and into the other arm. Pause for a breath.
Return slowly and continue to alternate left to right for reps or time.
The deep squat in itself is a fundamental and natural position that we’ve forgotten how to perform. What was once a frequent movement as a child has since become a restricted movement for many people. The deep squat position allows the posterior chain – sole of the foot through to the back of the neck – to naturally lengthen naturally.
In the deep squat, the pelvis and low back become naturally fixed, and the spine is allowed to stretch into a curve gently. As the arms reach up, this fixed low back/pelvic position allows the thoracic spine and shoulder girdle to mobilise. Due to postural stiffness in these areas, don’t be too surprised to find that you cannot attain a full reach at first. Continue to relax and breath, and you will begin to free up the upper back and shoulders after a few gentle repetitions.
As you reach the hand up, turn the head towards your hand. This will gently mobilise the upper spine – another area where postural stiffness is common.
During the reach, think about opening up the armpit and chest. Try to create as much length as possible between the hand on the floor and the one in the air.