This will be good for me. I can’t bend and touch my toes, but can deep squat. I’ll be working on it. I saw a video on YouTube, where you deep squat and then press up 2-3” and back down(not bouncing) repeatedly. I think that helps with that initial tension when trying to stand from squatting.
What you describe, being able to squat deep and not touch your toes, is a perfect example of the two movement patterns in the exercise. Each with a different muscle activation and sequencing. The toe touch is more hamstrings and lengthening the whole back of your legs, and spinal sequencing and control. The pulses are great, but if they fatigue you, try holding light weight for counterbalance. At the bottom of the squat, the torso is leaning forward, so the hips are working against the longest lever in the whole movement. Holding the weight in front, like in a goblet hold, keeps the chest up and the torso more upright, which shortens that lever and gives something to brace against.
Yes, that points to limited dorsiflexion at the ankle joint. It’s common—my right ankle is also restricted after an Achilles flare last year. I’m working on an article on dorsiflexion with a floor routine. Out on Tuesday.
This will be good for me. I can’t bend and touch my toes, but can deep squat. I’ll be working on it. I saw a video on YouTube, where you deep squat and then press up 2-3” and back down(not bouncing) repeatedly. I think that helps with that initial tension when trying to stand from squatting.
What you describe, being able to squat deep and not touch your toes, is a perfect example of the two movement patterns in the exercise. Each with a different muscle activation and sequencing. The toe touch is more hamstrings and lengthening the whole back of your legs, and spinal sequencing and control. The pulses are great, but if they fatigue you, try holding light weight for counterbalance. At the bottom of the squat, the torso is leaning forward, so the hips are working against the longest lever in the whole movement. Holding the weight in front, like in a goblet hold, keeps the chest up and the torso more upright, which shortens that lever and gives something to brace against.
Sorry, by practicing that, I meant the A-frame to squat with feet flat.
And sitting on the floor more!
Yes! You got it right, Walter. Retest yourself after a week or so to see if your range is slowly improving.
Thanks, this is very helpful.
I can’t do the full movement with feet flat, as I fall backwards.
I’ve just worked through the stages, and I realise I can do the full movement with hands on toes, if my heels are elevated.
So I just need to keep practicing that, and do some dorsiflexion work. Is that right?
Yes, that points to limited dorsiflexion at the ankle joint. It’s common—my right ankle is also restricted after an Achilles flare last year. I’m working on an article on dorsiflexion with a floor routine. Out on Tuesday.