4 postures kids can do that adults CANNOT

[@GotROM]

🎯Want to fix any pain in 90 days (or less) guaranteed? Go to gotrom.com/vip

[@Cloudeusz]

It’s so surreal remembering able to do something as a kid and not being able to do it anymore. I miss that man

[@GotROM]

You bet! What are you working on now?

[@wasntme777]

I was told to not do that...

[@TheAmbrosia1996]

Is it weird that I am able to do all these positions? Well I guess because I'm Asian and we sit in these positions all the time

[@GotROM]

I'm in Asia right now and there is a LOT more floor sitting, so I'm not surprised you ca do it!

[@vpfluke]

I am U.S. with northern Europen heritage, and can easily do the first two at the age of 72. The 3rd one is bit uncomfortable, no angle problem, but I have high arch and the very top of my arch will get sore unless I put my hnds bck and help the feet lie flat. The 4th is out & out difficult. I racewalk, which to be effective, requires you to rotate your hips. So I have flexible hips, but the rest of me has various inflexibility,

[@rainyw1nd]

Fah KK lolol

[@sequin99]

I can do them cos I am hypermobile (double jointed)

[@ayanoaishi9760]

me toooooooooooooooooooooooooooooo

[@meganwaddell9505]

I have a hyper mobility disorder and I sit in most of these positions, mainly the W position.

[@GotROM]

Yeah, very different situation than your average person. Do you do more stability training to become more balanced?

[@dsargeant]

In W-sitting the ankles are flexed with the inner side of the feet flat on the ground.

[@777Thebear]

I would say watching my kids and other peoples kids most of the time the foot is pointed not bent. If I had to wager a guess it would be 70% pointed 30% not. So seeing as he is saying sit like kids. He might have only had anecdotally saw kids with their feet pointed. Which if you would ever notice my son in this position more times than not his toes would be pointed. They do occasionally sit with it bent but only for a short time in most cases. The w sit is really just when someone sits with their legs like a w.

[@Claire-xz1pm]

It can be both ways

[@J4JayJazzy]

All my EDS brothers and sisters sound off!

[@lizgubler2460]

I have looked into possibly going in to see if I have eds. I can sit in all these except for the cross legged on, just fine. I don't stretch or exercise ever either.

[@k.5425]

@@lizgubler2460 What's eds?

[@aurrasinger]

@@k.5425 Ehlers-Danlos Syndrome.

[@alexandrias1358]

As I readjust from sitting on my heels to the W position 😂 I didn't even know it wasn't "normal" until about 3 months ago!

[@HeartlessArchAngel69]

or generalised hypermobility...

[@jameshowse1023]

I see a lot of people posting saying they can comfortably sit in a lot of these positions. I'm someone who could not do ANY of these about 2 years ago. I even avoided low cupboards because it hurt my back to go so low. Thanks to channels like this I've escaped a lot of pain and gained a lot of mobility, but I can only probably do 2 of these without much pain.

[@GotROM]

That's great! There are a lot more mobility advices that can help you. What do you think are the areas you most need help with?

[@jameshowse1023]

@@GotROM Thanks Shane. been chatting to you on instagram as well. Mostly need help with hip mobility.

[@Giaz99]

I've tried them all and they weren't too bad. I can hold the first one but It's hard to keep balance so maybe I'm doing it wrong. The second one was easy and I suffered no issues, I think I did it correctly. The third I can only do for 5 minutes and when I get up my feet feel sore and my legs beneath my knee's feel really weird, kind of chilly, my legs feel INCREDIBLY comfy after I get up. The fourth one hurt.

[@Giaz99]

I've still been practising daily. Thank you thought!

[@jasmines1967]

At age 23 I realized I was in bad shaped because when bent over into a forward fold...I couldn't even touch my toes. Everything from my spine to my hamstrings would scream out in pain. It took 5 years of yoga, but now not only can I touch my toes, I also have my front splits and am working on my straddle. That firelog pose is improving too. But what is most important is that ALL that pain I was feeling in my lower back and hamstrings subside when I stretch daily. Stay flexible!!!

[@GotROM]

Woohoo!

[@sydneymav]

i love the W sit for my knees. great stretch

[@GotROM]

Cool! What else are you working on?

[@jjcymbolic]

I've always enjoyed sitting on the ground, so I haven't lost any of these yet. Whoot!!!

[@GotROM]

Awesome! Naturally flexible, or you practice flexibility often?

[@SCkite]

Same. I am 29 and find all of these positions very easy, but I've always preferred sitting on the floor. On the other hand, I've never been able to touch my toes lol.

[@GotROM]

@@SCkite Well, that's really something. How often do you stretch?

[@k.5425]

@@GotROM can you do a routine in how to do the w sitting and seiza?

[@chasepineda2585]

I do the W sit but lay down all the way back with my head on the ground, I sit in it for awhile almost every night it’s weird lol

[@GotROM]

Wow! How long can you do this position?

[@Catch-xd8qx]

Same, I mean I can do it, not that I do as often as you, Ya bendy little pretzel!

[@DaraS84]

I do this too and I turn 40 this year. Lol

[@rachaelcahill3035]

I have hypermobile ehlers danlos syndrome and can do all of these comfortably and easily. I’ve been discouraged from w sitting by physical therapists and my rheumatologist because it’s causing problems with the tendons in my knees and hips, leading me to have even more dislocations and joint problems though, but all the others they say are okay to do

[@GotROM]

Cool! What other stuff are you working on?

[@alairnicht]

All of these are my comfortable way of sitting lol I don't have any difficulty in sitting like these, it's actually very comfy for me

[@GotROM]

Great! Do you follow a mobility practice?

[@alairnicht]

@@GotROM no actually. I just sit like that in my everyday life

[@bradvincent2586]

You are the next Kelly Starrett, so glad I found you!

[@GotROM]

Thanks!

[@777Thebear]

Great Content i would add both my kids sit in butterfly a lot as well.

[@GotROM]

Cool! Are you working on something?

[@777Thebear]

I've been working on these positions myself since I've noticed my sons moving through these positions as they play. I'm pretty stiff (years of powerlifting), but I'm finally feeling like its opening up slowly. I've been sitting in butterfly, internal hip rotation (one side at a time as I don't have the ability to sit in it yet. As soon as I can though ill sit in w sit) sit on my shins and sitting in a narrow squat ( I'm allowing my heals to rise but only enough to keep the position otherwise I'm trying to force my heels to the ground and I'm getting closer. Still have 1.5 inches to go till flat footed squat. I literally started this a week ago. It's odd that this video popped up on my feed after noticing and starting this journey myself. Goal is to no longer sit in a chair while at home. I'm hoping this keeps me more mobile as I get older.

[@yokyu2132]

I'm 13. And i use these position every day. Then I just have to keep it. xS

[@k.5425]

Yep. Hope you are. Don't lose that flexibility. It's been 2 years. You must be around 15 years now.

[@zeeneal2190]

Well your 19 now 😭

[@BooBaby2003]

Hoping to be able to get my body working again i will start working on these things

[@GotROM]

I see what you're saying! Tell me more about your condition.

[@gonmelo3222]

Great video. I'm 22 now and have been working on regaining these positions for some months. How old are you now?

[@GotROM]

I'm 31

[@Catch-xd8qx]

All 4, easily & often. The W position is my favored. I never consciously learned or practiced to do it. I've done it all my life, I'm 60. I didn't even know that most other adults couldn't.

[@GotROM]

That's great! Naturally bendy and mobile. What are you working on?

[@k.5425]

That's great! You must have maintained your mobility from childhood

[@ZarakiKenRoby]

This is a great video, the "Sitting Seiza" caught my attention as I use this position a lot in combative sports such as brazilian jiu jitsu. However I experience some pain and discomfort more in the knees than the ankles. Any reason as to why? Also I've been using your Deep Squat and Super Shoulder programs for about a month now, and I am very pleased with the results. Worth the investment!!

[@weeb9086]

Robert Walkine Great I will be trying it out

[@GJakubowski]

I sit in all of these positions nearly daily

[@WhatSoEverThingsAreLovely]

I'm 50 and I can and have always been able to all these exercises!! YAY, Me! 2017

[@GotROM]

Go you! :-)

[@k.5425]

Hope you maintained the mobility. How's now? 2021. Christmas eve

[@annamoss8981]

Thanks man! This video helped me out, alot!

[@GotROM]

Anytime. Are there other videos and topics you want to see?

[@Ii-ov1zc]

You got me with the w position, feet get into position but I don't sit down, just kinda hover and I have to use my hands to support myself since I feel I might hurt myself. Great video though the rest are easy.😃

[@GotROM]

Thank you! Well, the W position can improve with constant stretching and tissue work. If that is something you might want to work on. So, what are you working on?

[@vinosca4331]

How do you release the w sitting pressure

[@GotROM]

Good question! Stretches and tissue work on your thigh and the side of your leg, the tibia, and your shin bone. Also include your calf muscles. Let me know if that helps!

[@tiagovazkez9356]

Very informative video

[@GotROM]

Thanks! Is there anything else I can help you with?

[@tiagovazkez9356]

@@GotROM well I do seem to be struggling a bit with the seiza in bjj, Im just not able to sit on my heels Im actually quite far from them. I dont think it's a mobility issue since I do daily single leg sissy squats full rom all the way down dropping my 200+ pounds on the leg and it just wont budge any lower. My legs are really bulky but I'd like to know if there are any tips or tricks to get around that or is it really tight postirior muscles that dont stretch properly?

[@TheCsePower]

I can do most of the positions but I cant feel my legs after a while

[@Reckoning2943]

I am an adult but I can still do all these positions very comfortably. Especially the seiza and the “Asian squad” are my go to’s. Part of it is because I lived in Japan as a teen and people over there can all do that, and the other part is because I never stopped being physically active, as a long distance runner, hip, knee and ankle mobility is my bread and butter.

[@GotROM]

That's amazing! What do you think is something you would like to improve?

[@idudheebsbzdudbdhddh]

I can't sit like 2:25! What's wrong with my knees? They start hurting at a certain angle.

[@hyde353]

mine too +got ROM do you have any videos/programs/ideas how to battle that?

[@wasntme777]

4:01 I always sat like that, doctors told me that is poison for the hips..I still sometimes automatically sit like that. It is more comfortable for me..

[@GotROM]

Nice! Do you have any stretching routines that you follow?

[@overcraft1441]

I can’t do any of these and now I want to be a kid again

[@GotROM]

Indeed! Are you currently working on your mobility and flexibility?

[@overcraft1441]

@@GotROM Yes. I'm working on deep knee flexion and progressing with sitting on my heels,. However, my hamstrings and sciatic nerve are also tight. Is it ok to put off knee extension until I get my knee to flex or can that be dangerous?

[@professorroundbottom438]

I have hypermobility. I can do all that and more, I don't even have to stretch. It's great right now; I'm no cream puff, but I can twist myself into positions that raise eyebrows. I may pay for it later, though. I've read that this over-elasticity in connective tissue eventually becomes a weakness and causes problems. But I'm in my forties and so far, so good.

[@GotROM]

Everything in balance! Maybe strength and stability is your area to work on?

[@professorroundbottom438]

Got ROM This over-elasticity in connective tissues is an indication that it's not quite as strong as it could be, so working too hard at strength could cause injury. I have to be a little bit careful with that sort of thing and not strain too hard. Not quite sure what you mean by 'stability'.

[@l1brada]

I’m an American Latina and I can do three out of the four poses; I can’t do the fire log pose (yet.) I’ve been sitting in the W position since I was a toddler and I’m thirty-one now and it’s still my favorite way to sit on the floor.

[@GotROM]

Pretty good if you can do the other 3 poses. It does take some time to nail the fire log pose. Have you tried some simple stretches before going into fire log?

[@ImTash]

i sit in position 3 & 4 all the time - it's much easier on my back when i'm working on something on the floor than the alternatives - i don't feel such a strain when i come out of it. only one i struggle with is holding myself up in the squat pose because i'm majorly unfit and have absolutely no core strength whatsoever

[@GotROM]

Yes, I see what you're saying. What are you working on now?

[@ProSkillzDragonGal]

I have been sitting in the w position for my entire life and I am now 17. As a result I can do all of those positions without any trouble what so ever.

[@GotROM]

Great! What are you working on?

[@k.5425]

That's great. Keep it up so you don't lose the mobility as you get older

[@user-bc7lk9ue6g]

Same I'm over 30 and been mainly using the W position since childhood, it's the most comfortable way to sit for me.

[@ProSkillzDragonGal]

@@user-bc7lk9ue6g same. I'm 21 now lol

[@kingjest5257]

I never go out of my way to stretch or particularly work out, a bit underweight, but I can do all of this with ease. I also don't think I really sit more than normal, I may spend more time in bed than normal, so maybe that's why. Or I just have good genes, because I'm more flexible and more athletically capable than anyone else I know, despite not being as fit.

[@GotROM]

Cool! Do you plan to work on a fitness routine soon?

[@kingjest5257]

@@GotROM I've been working on improving a bit, not for any particular reason though, I used to do some workouts just to improve a few years back, it's just satisfying I guess and it feels better to be sore rather than normal.

[@healthbeauty638]

I really want to learn how to do the W sit

[@GotROM]

Of course! More stretching and tissue work routines so that you can be more flexible. What's your mobility and flexibility routine like?

[@eadiemorts415]

I am 62 and have had 2 back surgeries one very extensive and both knees replaced and I can still sit Indian style and your first position the rest forget about it...lol

[@donniblu8942]

I need to get the W together

[@GotROM]

Indeed! This is definitely a challenging posture for adults. What are you working on? Stretching, yoga, weights, etc.?

[@binkkytube]

I can do all these! easy. In 2008 I had a back op and leading up to it I could not sit on a chair. Op went well and i have taken to sitting on the floor at home ever since. I don't go the gym or have any strict streching moves. I don't sit too long in that W because my feet are boney at the top.

[@GotROM]

Absolutely, I hear you about the W-sit-it's impressive that you're able to do this with ease. Are there any other areas you're focusing on to further enhance your flexibility?

[@terminalfrost3645]

i have never really tried the other positions but i know i can do the W position 3:05 but i have my feet on their side not upside down, im 25 it might just be that i have been doing it all my life.

[@GotROM]

Interesting, I wonder what's more common?

[@eerrm1]

Same here, my toes point out. The third position though, my weight pushes my toes inward.

[@estherjames6199]

I'm 33 and find all of these very comfortable, except for squat which I couldn't do as a child either. I switch between seiza and w sitting while working at my desk every day as sitting "properly" with my legs dangling is very uncomfortable.

[@GotROM]

Cool! Squatting is painful or uncomfortable?

[@estherjames6199]

@@GotROM it just doesn't happen. I can squat comfortably for long periods with my heels in the air, but my ankles just don't flex past 90 degrees. I spent a few months doing mobility exercises with no effect.

[@GotROM]

​ @esther james Oh, I see. You know what, I created a whole program for squats which I think will be helpful for you. Check this out: www.gotrom.com/deep-squats-bundle

[@mincarve7697]

I'm half asian and I can and have been doing all these positions throughout my life, without knowing that other people couldn't do it until now lol. For the W sit i can not only do it, but also stand up from the position without using my arms or any kind of support, and i can also move my legs further away from my body (more forward) while sitting in the W position.

[@GotROM]

That's awesome! You practice a lot of mobility work?

[@mincarve7697]

@@GotROM Nope i have never done anything mobility related, infact i only trained upper body before.

[@GotROM]

@@mincarve7697 cool, you're a natural then.

[@wasntme777]

@@GotROM that person is like me. I always sat like that and still do

[@ModelJames13]

Squat is easy enough, but not that both feet straight forward variety.The "fire log pose" is the most painful stretch, I dread it every time I do it. Those last 2 are really easy though. If the "W sit" is really that rare maybe I should bust it out more often.

[@GotROM]

What's the most difficult part of the fire log pose for you?

[@ModelJames13]

Well whenever I do it the side that has the knee over the foot is very uncomfortable. It's not as difficult or painful as in the past but it's not comfortable at all either.

[@1RandomMiss]

I’m not Asian, but all 4 positions are my go to preferred ways of sitting comfortably. Especially the last one. If I sit on a chair I end up actually sitting on at least one foot.

[@GotROM]

Wow! This means that you're very flexible. Great job! What are you working on?

[@1RandomMiss]

@@GotROM Working on? As doing yoga or Pilates? No, I’m just a 45 yrld with a strange way of sitting. I’ve just never stopped sitting like a kid. I’ve always preferred to sit on floors rather then chairs. Am I odd?

[@GotROM]

@@1RandomMiss Nope, it's cool. It has helped you stay agile and flexible then. Great job!

[@untakencareofdeath_4117]

I can do everything except the W sit. Even tho I did it all the time when I was a kid but I'm only 17 now :(

[@GotROM]

Oops! How does sitting on W-sit feel for you?

[@untakencareofdeath_4117]

@@GotROM oh hii really glad you replied :D I can kinda position my legs in the W but not fully to the ground, I also checked your other video about inner hip mobility, and when I open my legs outwards I can go 45 degrees-ish.

[@hyde353]

2:25 My Knees start hurting at a certain angle, quite a bit before my butt touches my heels. do you have any videos/programs/ideas how to battle that?

[@GotROM]

I see! :( when did the knee pain start? Any injury beforehand? If none, it's also a good idea to work on ankle mobility. I have some videos for that.

[@hyde353]

@@GotROM cool, I will look into that thanks. I feel my knee since like 1 year, also got it scanned but all fine. do you also have videos on knee pain and the muscles connected with such issues? I do a lot of tissue work and flexibility training also thanks to your inputs :)

[@MrJ1S]

anything harder than this? all were easy. only thing i cant do is a split really. probably some shoulder stuff my right shoulder cant do

[@GotROM]

Middle splits, pancake splits, front splits, over splits, head-to-toe stretch and full lotus. Those are the pinnacles of flexibility (in my book.) I have 45-day programs on GotROM.com for several of those things. :-)

[@MrJ1S]

i got the last 1. 1st 2 nope. front split only with left leg forward. thanks ima get all of em 1 day

[@GotROM]

Get it! :-P

[@fjakjcwjcjjwjcch]

v entertained as a hypermobile person who can do 3/4 effortlessly bc of my stupid weak joints

[@GotROM]

Wow! Are you also adding in some strengthening exercises at times?

[@TheVoidIsBees]

Hey, do you have any advice on how to do the W sit? I wanna learn to do it for my exercise routine over lockdown. I'm a teenager so I haven't lost all my mobility yet.

[@k.5425]

Yes. I'd want to see that too

[@k.5425]

Out of all these positions I can only sit cross legged. This past week been doing exercises to do the squat and seiza.

[@GotROM]

Check out my videos about "hip internal rotation" as well as "quad flexibility"

[@GotROM]

Oh...and "Plantar flexion" or "ankle mobility"

[@user-oq7ee2ol6i]

I sit in position #2 all the time, I can do #3

[@ShotgunsAndSalt]

I literally did not know most adults can't do these I can do all 4 with no effort, then again I recently discovered that most people can't bend their fingers back 90 degrees or touch their thumbs to their forearms either so there we are..

[@GotROM]

Hey, that's great! Yes, there are some who need help with their mobility and flexibility. Do you have a routine you follow?

[@ItzFxq]

I’m Japan.. The W position.. or also known as Wariza, is discouraged because it can bring permanent damage to your knees.

[@GotROM]

That is partly true. Thank you for sharing your thoughts about this. What are you working on this time?

[@raniwasacyborg]

I still sit in these positions on a regular basis at age 32, along with others (I've been sitting in the "fire log pose" to watch this, just because it's my go-to for using my laptop with one foot facing upwards as a laptop rest to stop it from slipping). Oddly, I've suspected for a while that I may have either joint hypermobility syndrome or hEDS - this might explain a lot if it is the case!

[@GotROM]

How's your stability and motor control? Good to have a balance of mobility + stability!

[@raniwasacyborg]

@@GotROM Terrible, to be honest. :P I have dyspraxia and a terrible sense of balance. Half the time, when I'm sitting like this it's because I have no clue what my limbs are doing until I look at them! (They're hardly stable either, unfortunately)

[@elizabethpringle]

I'm 32 and I've never stopped sitting in any of these positions and didn't realise other people didn't. The 2nd one is my default floor-sitting position.

[@GotROM]

Interesting! Have you ever seen any of your friends/fam' sit this way?

[@mellzelaya]

When I was little I did not like to w sit but I did the w position by laying down and I could do the knee position and get up without my hands I can still do it hehe

[@GotROM]

Good flexibility & quad strength!

[@terricoleman54]

I can sit in all and lay on my back in the W position but I have hypermobility so sometimes I sit like it without even realising

[@GotROM]

I see. Do you practice strength exercises as well?

[@terricoleman54]

@@GotROM No I don't do any lol I really want and need to but my motivation is 0. How do I get some?

[@GotROM]

@@terricoleman54 Haha... We all started there somehow. :-) There are a lot of free strength training videos online you can follow along, watch them consistently to put you in the mood to workout. And then integrate some stretching and mobility work too.

[@terricoleman54]

@@GotROM OK I'll try 😂 thank you x

[@nathanlahart5907]

I'm 44 and I sit in the W daily, and when I sit like that at work I have people ask me "How do you sit like that?" And sometimes they'll bring onlookers, like I have some scientifically logic reason or waiting for me to tell them I'm reptilian or something. Thanks for this comment section, I now know I'm not alone.

[@MarleyMothBard]

i can do all of these no issue; well, a little bit in the third position, but moreso that the bottom half of my legs is so short that its uncomfortable to sit on something as bony as the back of my foot. no strain or anything, didnt practice. kinda surprised these arent positions everyone can do!

[@GotROM]

Cool! Flexibility in adults is a challenge because of sitting too much. If you have good flexibility that is awesome! :-) What are you working on?

[@Gvegas223]

How long did it take you to regain the last posture? I'm currently working through patellar tendonitis. Foam rolling and stretching basically every piece of my legs/hips daily. I'm wondering how long rehab may take before I can begin squatting again? Thanks for the video!

[@devmamba2492]

can you provide guides or exercises to be so i can do the w-sitting position comfortably after a year?

[@GotROM]

Search "hip internal rotation" and "ankle" on my KZbin channel. That'll help a lot. :-)

[@dr.alinexavier4135]

I'm 32 and I do w-sitting all the time since I was a child. It's the most comfortable position for me when sitting on the floor. But I'm afraid that this can lead to orthopedic problems in the near future...

[@GotROM]

Do you stretch a lot also? How do you feel after sitting too long with this?

[@dr.alinexavier4135]

I'm really sedentary at the moment (not proud of this), and I rarely do stretching exercises. Once a medical doctor told me that my joints were too flexible, maybe that's why I can do this position until now. For me it's the most comfortable way of sitting and it's the one I can hold for a longer time. But usually I switch between different ones when I sit on the floor. And lately, I feel a bit of pain when standing up. Sometimes, when I sit on a chair, I also put one of my legs in the chair next to me (it would be a V-like position since it's only one leg). When I realize, my leg is there, turned.

[@overcraft1441]

How did you fix right hip acetabular impingement?

[@GotROM]

Glad you asked! I made this program found on thefaifix.com, which helped me fix my hip pain. Check it out & let me know what you think!

[@donnaw5013]

your an inspiration to me ....i just started working on lacross ball smashing my tfl...glute med....high adductor attachment points and i can feel my ZERO degree internalhip rotation in flexion start to have some breathing room just from one session i could feel my hip rotators loosen up a lil bit but i was wondering if you could tell me how long it is going to take with this soft tissue work for my hip internal rotation to improve so that i can do all of these postures...thankyou

[@donnaw5013]

due to my zero hip internal rotation....when its time to get down low in a defensive stance on the basketball court and step'n'slide with speed and intensity its just impossible....it is not even a muscular issue...it is a mobility issue....im sure with your tremendous hip mobility you could get down low in a defensive stance and slide all day with zero pinching in your hips....im sure you have played some basketball defense must be easy for you

[@littlemissgiggles165]

I can do all of those (work in a baby room in a nursery so move around a lot but have constant knee pain anyway). I can lay down in the w position too and get back up again in it which the babies love me doing as they push me backwards and climb on me for it

[@GotROM]

Cool! Is your knee still a bother?

[@littlemissgiggles165]

@@GotROM yes!

[@abeer2116]

i`m 21 and i do all these positions from i was kid and now so many people tell it`s dangerous so is it ?

[@GotROM]

It's dangerous if you don't have the requisite joint mobility and body awareness. If not, no. :-)

[@JenKumar]

The third posture is made even more difficult by folding both legs up. I think I can do variations of all the postures you have here, but if the third had both legs up, then no, I can only do 3. (Padmasana in yoga terms)

[@GotROM]

Full lotus is a doozy! :-P

[@KallutoZoldyck]

When it comes to the squat, you actually don't need that much hip flexibility if you can dorsiflex your ankles very far.

[@GotROM]

True, but for most people it's a lot HARDER to improve ankle mobility. Hips, on the other hand, are capable of MUCH GREATER improvements in mobility. I say work on both! :-) www.gotrom.com/deep-squats-bundle

[@ironmight4334]

I'm 18, and I can only do one (barely) of these exercises. There's like a 4-5 inch difference between my butt and heels when I get in the Seiza sit, a 5-7 inch difference when I get into the W and the Squat Mobility is well . . . I have to use assistance! How long would you recommend being in these stretches!

[@GotROM]

1-2 mins is a good start. Experiment!

[@zinknot]

I'm surprised I could still sit in the w position. It felt good for a bit. But the knees have temporary pain when getting out of it.

[@GotROM]

Hello @zinknot! Most people will have mild-medium discomfort when doing this posture. This isn't an ideal sitting position for adults. Let me know if that helps!

[@lunaelily3515]

I was madly looking for those, specially the last one! Thank you for the video! Btw, coul you plz give me some advices about what exercises do I have to do to regain last sitting position ability? Appreciated.

[@GotROM]

Hip flexion + internal rotation and ankle plantar flexion! I have some videos about hip IR on this KZbin channel, otherwise my "Deep Squats" program on GotROM.com will be a big help.

[@lunaelily3515]

Thank you!

[@mels.avocado262]

I'm 12 and can do the w sit, but i actually do both: the upside down and the sideways

[@stephendobbins9251]

I am 45 and I can't sit in any position except w-sitting. I don't do it for exercise. I do it as my one and only way of sitting for long periods of time while I am working. When I w-sit I have to have my feet turned out so they are pointing out and L shaped on each side of my buttocks.. That is the only way I can be comfortable when I sit. My legs are very tight and won't allow for rotation into Indian style or one leg on top of another without a lot of pain. My body will only allow me to rotate my legs to w-sit without pain or discomfort.

[@GotROM]

Interesting...that's not a typical pattern. Are you working to restore the other ranges of motion (ROM)?

[@EdricTheElf]

I am a 45 year old male and I can do both the squat and w sit.

[@GotROM]

Not too shabby! How about the others?

[@jessicaronan9927]

I’m 41 and have always sat like this comfortably. Found out I have hEDS and sitting like this is damaging. If you have any connective tissue disorder do not sit in any of these positions!

[@GotROM]

Yes, indeed! Just a comparison is what I had intended to say.

[@MrOfstring]

I don't know for the ohers but I'm pretty sure the squat pose difficulty in adults is mostly due to a difference in proportions between the femur and the tibia than a lack of mobility, because kids have really tiny femurs it makes this pose a lot easier to perform for them.

[@GotROM]

It's both. Shorter femurs and better mobility. If you watch a childs ankle mobility it is also considerably better than most adults.

[@estherjames6199]

Kids also have large, heavy heads and relatively small pelvises, so don't have to bring their knees as far forward over their feet to avoid falling over backwards.

[@byrongardner9299]

I can do 2 and 3. I can also do 4 but thats really painful

[@GotROM]

Yep, #4 is definitely a challenging posture to try! What are you working on?

[@byrongardner9299]

@@GotROM wdym? Also 1 is impossible how did you do that

[@GotROM]

@@byrongardner9299 What are you working on? Strength, mobility, overall health pratice, etc.? Practice and consistency.

[@ForUtube111]

Guys i NEED HELP! So I am an adult and i always W-sit, (the 4th position)it is bad? Whenever someone sees me like that, they said its bad for you.

[@GotROM]

Do you feel any pain in your body/knees/hips when you get up? If so, maybe you are stressing something. If not, pay them no mind! lol

[@ForUtube111]

@@GotROM no i dnt feel any pain. Thanks a bunch! ❤️❤️❤️

[@vinosca4331]

How do you sit in that position without hurting yourself

[@Chikitota0]

Brother I have various questions, what is the best time to stretch before/after workout? whatbdo you do for warm up and cooldown? what is the best time to work on your tissue (foamroll, lacrose ball etc..) before workout after workout or separate day? I hope you understand my question.

[@RyanLoken]

I can W sit (and squat and fire log) but not seiza. Anyone know what’s up there?

[@GotROM]

Anke plantar flexion, perhaps.

[@RyanLoken]

@@GotROM THANK YOU! I really hadn't thought of that or been told. Really appreciate your taking the time to suggest anything 💪

[@shauntelmorris7852]

I can sit in all of these actually but I mostly sit in the w position in any type of way but I mostly put my legs at a 90 degree angle where both of my knees r touching🤷🏾‍♀️ I kinda wonder is that y I’m knocked knee

[@XiaoKeOwO]

I couldnt do the W sit . Do you hav any tips on improving my W sit?

[@GotROM]

Usually stretching and tissue work helps.

[@acommenter8603]

My biggest problem is sitting on my knees, i did it a million times when i was a kid now i am am 14 and i can barely do it, please tell me the best way to regain it because i do wrestling at school and sitting on my knees is actually something we do a lot. And doing squads hurt as well.

[@GotROM]

Get to work on that quad tissue quality! Give some slack to the knees!

[@sy2502]

the last time I tried to do leg mobility work, I dislocated my knee cap. Seriously. I was doing something very similar to the last position of the video and my knee cap ended up at the outer side of my leg. Not fun.

[@emZee1994]

SlySy fuck man. that sucks. although the mobilty work wasn't the culprit. u would have had that injury either way if your mobilty was that bad.

[@sy2502]

Doc said it was probably the socket in which the knee cap fits being naturally shallow. But after that, when I see that position I cringe a little :)

[@emZee1994]

SlySy damn son I can imagine

[@Showdownxlm]

While it is true that we lose alot of our mobility due to way too much sitting and stuff, its also not true that we should be able to perform all the movements kids can do. deansomerset.com/adults-cant-squat-like-babies-stop-trying/ There are alot of things that change biomechanically when we grow up and i kinda get frustrated now that even Experts still promote the idea that our inability to squat properly from the get go comes from mobility issues. There are people out there with well developed mobility that cant even get parallel without squat shoes because of their long femurs. Hip anatomie also plays a huge role in which stance a person feels comfortable/can go deeper, thats why i personally never recommend stances to someone but just take a look on how they approach the squat naturally. www.jtsstrength.com/articles/2015/05/08/the-hip-impingement-solution/

[@GotROM]

Hey, George - excellent and valid points! However, there is 1 very sneaky, insidious problem with the mindset that some people will just NEVER be able to get into certain positions... ...it stops people from even trying! OBVIOUSLY, there are hard limits (a 7'7'' basketball player is NOT going to squat like a 5'4'' asian female). I think the best approach is to understand that hip anatomy and femur length MATTER, but they are NOT the end-all-be-all. I myself for example have fairly long femurs, extremely stiff ankles from years of soccer, and cam morphology in my hip. I am NOT built for squatting or getting into ANY of the positions I demonstrate above. I use to PREACH to people about how my anatomical limits were the reason I couldn't squat, or sit cross legged or do the splits. I now can do ALL of the above and it's only because I was PERSISTENT in seeing how far I COULD take it. I DO have certain structural limitations, and I'm not a bone-head and try to force my way through them. I peacefully accept what I cannot change AND I work like an animal to change what I can. All the best, -Shane

[@Showdownxlm]

Got ROM very humble response. i pretty much agree with you in everything you said. I just felt that those points should be added in a video working on that aswell. Just to put everything into comparison, especially when we compare proportions from kids and adults.. Btw i pretty much experienced the same issues after 12 years of soccer doing my first squats. Your mobility drills are certainly well recommended amd thats why iam even here ;-)

[@abhishekKumar_sheki]

Hey help me pls i can only sit in w position comfortably and can't able to sit in cross leg position plz help. And in normal position i am not comfortable. I always used to sit in w position how can i regain normal and cross leg position. When I was 9 years old i do yogas and i was also able to do the cross leg position very easily. But now I am 19 and i lost this positions plz if you help me.

[@GotROM]

Need to work on your hip external rotation. Search for "pigeon pose" and "glute stretches" on this KZbin channel or check out my 45-day "Deep Squats" program on GotROM.com Good luck! -Shane

[@grunow]

little kids have short legs, almost the lenght of the torso and also a biiiiiiiiiiiig balloon as a head :P ..... in my case (47 years old and lots of years with a chair) i have very long tibia and fibula and also long femur and short torso .... I can squat not 100% but Ive been working on it the last two years....

[@GotROM]

Lol... Squats is usually considered by most people the "KING" of leg exercises. I do have some free videos here that will help you with it. Check them out: kzbin.info/aero/PLBek8msGJAxO7RDrqxogZZ0hH46lIkVkw. Lemme' know how it goes! 😇

[@cartmansuperstar]

what, if you have some (degenerative) meniscus-issues?

[@GotROM]

Hi! Have you tried doing any of these positions? Was it too painful for your knees?

[@cartmansuperstar]

​@@GotROM not while i do them (seiza and squat), but most of the times, i get some (not too severe) pain in the back of the knee several hours later or the next day. I´m afraid of the tear becoming larger by stressing the meniscus.

[@GotROM]

@@cartmansuperstar ​ It's best not to attempt anything that will stress it even more. Have you had it checked?

[@cartmansuperstar]

@@GotROM no

[@tanmengkon2595]

Very true👍

[@GotROM]

:-)

[@ximena6928]

The w position is actually really bad for our legs!!!!

[@GotROM]

Only if you don't have the requisite joint mobility. :-) There is no "bad" or "good" only "prepared" or "unprepared." :-)

[@silver_3552]

I can do all but still hurts the W or wariza as called in japanese culture Is there some specific exercise to do to better that position? i'm also Trying to do the wariza with the feet looking outside but that's completely impossible for me right now so i guess i'll have to suffer a few month and see for now

[@GotROM]

Hey Silver_35, thank you for checking out my Channel. Well, this posture is not something ideal to do for adults, however, if you really want to attempt this, you will need to do a lot of stretching and tissue work on your adductors and quads. Hope that helps! Check on my playlists for some stretching and tissue work examples!

[@silver_3552]

@@GotROM thanks, i will be sure to do Also, i know that it isn't exactly ideal, but there is a little personal reason i really want to be able to so this suggestion is really appreciated; thanks again

[@GotROM]

@@silver_3552 Of course! Let me know how it goes!

[@GotROM]

@@silver_3552 Of course! Anytime!

[@silver_3552]

It's anly been a few days and i didn’t have time to do much, but trying to sit in the position, sitting with one leg straight and the other to a 90 degree angle to the side, and one of the exercises for internal hip rotation i found on your channel seems to have the best effect for now At the start i could sit on my knees but could only touch ground for a few moments if i where to move the leg to the side Now i can sit for way longer thought it still hurts a bit and i need some "counter stretching" (not sure if a technical term exist) to assure my hips are happy For now i'll try to get confortable with just sitting for longer and longer time and then I'll try to see if i can separate more the legs or even turn the feet Just to add, when i talked about counter stretching iw was mainly sitting with my foot above my legs like in this video and, thanks to the years i've practiced karate, an high kick to make the hips crack ( the kick is called mawashigeri) Edit: being able to already sit seiza was a big advantage and i often got back to it while resting between one stretch and the other Also being 22 probably make it easier than if i where older

[@Chirpingcherub]

i can do all of these but i have neurofibromatosis as a result of that i have hyper mobility disorder

[@GotROM]

Are you working more on strength and stability then?

[@Chirpingcherub]

@@GotROM both to be honest by core strength is really bad

[@weeb9086]

I sit in all these positions all the time

[@GotROM]

Great! Sounds like your flexibility is top notch. So, what are you working on?

[@weeb9086]

Got ROM I’m working on the squat so I can hold it longer

[@GotROM]

@@weeb9086 cool! How's it going so far?

[@weeb9086]

It’s going good I can hold it for about 15:00 minutes or so

[@andrewvictoria8174]

Hey Shane, I have a question for you about this, I can comfortably get into firelog pose, sit on my feet, and W sit with no problem (though fire log pose is more difficult with my left leg), and I can get into a deep pigeon pose too. But I just cannot get into a deep squat any ideas what I should target

[@GotROM]

Sounds like your hips are fairly mobile, so it's probably an ankle mobility problem or a pelvic positioning problem (or both). Do you have stiff ankles?

[@Jkkatie]

I can do all of these with no problem at all in fact I sit in most of these ways regularly

[@GotROM]

Cool! You work on your mobility a lot?

[@harveyjhansen2985]

I can W sit and rotate them 360 to the front easily

[@GotROM]

Not too shabby! Any of the other ones a challenge?

[@deadflowersfallen8423]

I always sit in the w as a kid still do

[@GotROM]

Great! What are you working on now?

[@jiannaben9328]

I got all done

[@GotROM]

Great job! What are the stuff you're working on?

[@huhnocorn7397]

i can do all of these, probably because i’m hyper mobile in most of my joints

[@GotROM]

Nice! Do you strength train as well?

[@huhnocorn7397]

@@GotROM nope, in fact the opposite is true i’m hypotonic (decreased muscle through most of the body) XD i’m hypermobile cause i’ve got Ehlers-danlos syndrome i appreciate the enthusiasm tho :p

[@Knagy88]

A baby that squats is going to look much different than what an adult can do because babies have very short legs relative to their bodies. They don't need ankle mobility to squat and keep center of gravity. Plus their COG is way different with their huge heads... But yea an adult can do a version of it

[@GotROM]

Yeah, that's the main point - "a version of it." I fully understand the differences anatomically between babies and adults BUT, babies ALSO generally have better joint mobility than the average adult. If you watch a babies dorsiflexion, you can see it is better than the average adult. Why a baby or an adult moves the way they do is a multi-factorial issue (limb length, bone structure, head size, anke + hip mobiity, etc - we are just focusing on the things adults can DO something about (mobility.) :-)