Heal Your Body with Squats
Discover the power of squats to heal your body & mind. This simple exercise can boost strength, flexibility, & mental well-being. Add this holistic practice into your daily routine to achieve a healthy body, mind, & soul.
Heal Your Body with Squats
Heal Your Body with Squats: Easy Self Care Practice
Ah, squats. They're one of those exercises that evoke images of sweaty gym-goers grunting with a barbell over their head—or perhaps an enthusiastic aerobic instructor yelling, "Feel the burn!" But did you know this simple movement can do much more than sculpt your rear end?
The squat can be considered the unsung hero of natural healing, carrying a multitude of surprising benefits for the body. Whether it's easing chronic pain, increasing mobility, or just giving yourself a boost in life, this deceptively simple move may be just the hack you need to take your well-being to the next level.
Let's break it all down: what squats are, how to get started as a beginner, and how this move has the power to heal and transform your body in ways you never imagined.
What's a Squat?
Fundamentally, the squat is a functional movement. It is the most common action engaged in every day: rising and sitting down, bending to pick up something that has fallen to the floor, and crouching to tie your shoe. The squat is basically an act or movement of lowering your body by bending your hips and knees, then standing upright again. Sounds pretty straightforward, but don't let that simplicity fool you.
Done correctly, squats fire off nearly every muscle in your lower body while activating your core and stabilizer muscles. There are countless variations, from bodyweight squats and goblet squats to Bulgarian split squats—it can sound a bit fancy, but let's keep it simple and focus ond the most basic variation which uses the weight of your body: the bodyweight squat.
How to Squat for Beginners
Before you start dreaming of squatting your way to better health, master the basics. If you have any mobility issues I've included some tips to help you ease into it below.
Here's how to squat properly:
1. Start with the Setup:
Stand with your feet shoulder-width apart.
Keep your toes turned out slightly, about 15-30 degrees.
Engage your core and keep your chest lifted—imagine holding a string pulling you up from the
crown of your head.
2. Begin Descent:
Push your hips back as if you're about to sit on a chair.
Bend your knees, lowering your body, and keep your weight evenly distributed between your heels and midfoot.
Stop when your thighs are parallel to the ground—or deeper if you can keep your form.
3. Rise Up:
Press through your heels to return to standing, squeezing those glutes at the top for good measure.
Keep your knees in line with your toes throughout the entire range of motion.
4. Check Yourself:
Avoid rounding your back or letting your knees cave in.
If you're struggling with balance or depth, practice squatting to a chair or box until you build strength and confidence.
Why Squats Are a Healing Powerhouse
Now, here's where it gets interesting: Squats aren't just about looking good in your jeans—although that's a nice bonus. This movement has profound healing effects on the body. Here's how:
1. Joint Health and Lubrication
Ever notice how a sedentary lifestyle makes your knees or hips feel stiff? Squats stimulate the production of synovial fluid, the body's natural joint lubricant. Regular squatting can improve joint health, enhance mobility, and reduce the risk of arthritis or stiffness as you age.
2. Strengthening the Core and Lower Back
Squats work your core like crazy, especially if you're doing them with proper form. A strong core supports your spine, reduces lower back pain, and improves your posture. Think of it as the body's natural belt for protecting and stabilizing the back.
3. Enhancing Circulation and Reducing Inflammation
Blood manages to flow in with the dynamic motion of squatting, which can only help flush the toxins out and improve one's blood flow. Better blood circulation brings less inflammation, quicker healing of injuries, and a healthier state of all internal organs. Some promoters go as far as saying varicose veins will feel better with squats.
4. Improvement of Hormonal Health
Here's a fun fact: squats are compound movements, which means recruiting multiple muscle groups. What this does is it triggers release of growth hormone and testosterone—two vital players in muscle repair, and overall vitality. It gives your body a mini-health boost with every squatting.
5. Promotion of Digestion and Gut Health
Yes, squats can even help your tummy troubles. Deep squatting mimics the natural position for optimal bowel movements. This posture can improve digestion and reduce bloating by encouraging better alignment and relaxation of the intestines.
6. Relieving Chronic Pain
To anyone suffering from chronic pain—squats, especially of the knees, hips, or back—can seem like a counterintuitive activity. But the thing is, strengthening the muscles around one's joints can, over time, help to offload pressure and reduce discomfort. Plus, the movement encourages better alignment that can address the root cause of certain pains.
7. Building Resilience to Injury
Squats develop a form of natural armor in the body, strengthening muscles, tendons, and ligaments around your joints. Such resilience will greatly reduce the possibility of getting injuries from simple actions, such as slipping or lifting something over one's head.
How to Ease into Squats for Healing
If you're a beginner at squatting or have issues with mobility, don't worry! Healing is a marathon, not a sprint. Here's how to make squats work for you:
Start with Assisted Squats: Use a sturdy chair, or wall, or even use TRX straps for support for building up strength while going through the movement. Aim low for fewer quality squats rather than deep, forcing joints.
Incorporate Mobility Work: Tight hips, ankles, and hamstrings can make the task of squatting a difficult one. Spend some time in stretching to improve the range of motion in all these areas. Hip openers, ankle circles, and hamstring stretches are excellent additions to your routine.
Make It a Daily Habit: You don't have to go to the gym to enjoy the advantages of squats. Try incorporating mini squat sessions into your day. Try brushing your teeth and doing squats, or watching TV and doing squats, or even waiting for your coffee to brew and doing squats. Little by little, these moments add up.
Listen to Your Body: Healing is not about pushing through pain. If it doesn't feel right, adjust your form, reduce your depth, or seek guidance from a professional.
Beyond the Body: Mental and Emotional Benefits
But if that wasn't cool enough, there are some pretty great psychological benefits to squats. Regular movement reduces stress, improves mood, and can even help boost confidence. Mastering something as integral as the squat can have a ripple effect in areas of life beyond that one exercise. Plus, the rhythmic nature of squatting can be meditation in and of itself—a way to clear your mind and connect with your body.
Ready to Squat Your Way to Health?
Squats can be that one single transformative habit you add to your wellness repertoire. They only require a little bit of your time, require no equipment whatsoever, and are accessible to just about anyone. This simple move, with consistency and attention to form, can heal, strengthen, and energize your body from the inside out.
Just remember this: squats aren't just about fitness. They're about reclaiming your health, one bend and rise at a time. Now, drop it like it's healing!
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The information on this blog is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise program, or lifestyle.