How to Improve Your Squat Series #3 Spine Mobility and Integration

This video is Series#3 of "How to Improve Your Squat" video series. If you haven't watched the first one (Ankle Mobility) and second one, here are links:
Series 1: • How to Improve Your Sq...
Series 2: • How to Improve Your Sq...
In this video, I'm showing 2 exercises to improve: 1)flexibility/mobility of spine and 2)coordination of spine, hip and knee, which is a key to squat.
In order to improve squat, you will need to improve all individual parts involved in squat: ankle, knee, hip, spine. And, more importantly, you will need to improve coordination and integration of all these parts as no parts work in isolation during squat. They all work together. Thus, even though you have excellent mobility and flexibility of all body parts, you can still have difficulty with squat if you can't coordinate all those parts well together.
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#Trans4Move #Squat #FeldenkraisMethod

[@0123mia]

I am 69 years old and 12 months ago had a high impact fall from my dressage horse resulting is a bimalleolar fracture. with internal fixations. I have diligently focussed on rehab every day including 54 ankle exercises, but have really struggled with dorsi flexion . I found you 2 months ago and have been following many of your exercises but honestly believed the squat was impossible to achieve. For the last two days I have done the squat series three times a day . Today I was able to do a full squat!!! I honestly can't believe it! During my rehab I have maintained mental and emotional strength being present in the moment but for the first time I believe I might ride again. Thankyou Taro for sharing your wonderful gentle wisdom.

[@napalama]

Thank you very much, I found your instructions very helpful and I feel after 3 days doing your 3 exercises my knee and hip improved. I also appreciate that you repeat about hw many times to do it and the gentle way of approaching

[@charlesmckinley29]

Thank you for the tip on looking around and reaching around. It stretched areas that need it.

[@Ellie-ne1oj]

This is WORK. Haha, but I’m grateful for this video and this entire squat series! It’s been very helpful and informative! Plus, I’ve noticed a positive difference in my spinal flexibility and in my ability to do a squat! And I’ve only been doing this routine for 2 weeks now! I’m going to stick with this! Eager to see further progress !

[@רינתלוין-ק7ס]

Very nice and clear explanation. Thank you for sharing this with me.

[@firerose7936]

I wish my PT was as insightful as you! I will be doing this series and the balance series regularly.

[@jeannettestuckelschwaiger5071]

Taro your teaching is so helpful for us. Now I enjoy doing the squat en actually Im (75yo) quite proud about. However some issues concerning getting up without the help of my hands. Any advices will be much appreciated. Thank you.

[@patriciajones7555]

Thank you! Very informative!!

[@yarazooom]

Taro, you are such a blessing to this world. I love your work. I believe attaining the squat position is the 'cure' for CHAIR-SITTING. this 'invention' has its curse. we have only built up muscles that prevent the mobility that is inherent is the structure of skeleton and therefore every muscle is straining or spasming.. I also believe the epidemic of IBS/constipation is caused by this conflict for the brain as well as muscle, joint, bone co-ordination. the brain sends confused message to muscle that dont work FOR elimination any more but alternatively, over work muscles that were not 'designed' to do that specific job. I think Freud called it ''collective neurosis'' of our couch potato culture. humans walked their way to the most complex brain on land. and in these 'modern' times we reduce out phisicality by over working fingers eyes neck wrists while all the while deny that our movements are REFLEXES that enable the walking or standing & all mobility. creating ever present ANXIETY. thank you for all you do.

[@TaroIwamoto]

this is why we got rid of our couch in our main living room. we have so much floor space for movements now!

[@kulyashiraliyeva1948]

Thank you very much

[@TaroIwamoto]

my pleasure!

[@bunnybigfoot7560]

Could you teach us how to do a cartwheel? My legs are bent when I do it

[@kmsm832]

Will try these asap. Yes, will do these regularly. How can we strengthen hands and arms? Please share some ideas

[@TaroIwamoto]

my favorite way to strengthen upper body is through weightbearing activities such as crawling varations.

[@kmsm832]

@@TaroIwamoto ok. Is there a video on this?

[@TaroIwamoto]

@@kmsm832 something like this: kzbin.info/www/bejne/fH7WgGuAqL18o80

[@kmsm832]

@@TaroIwamoto sure. Thanks!

[@pameladeines5353]

Wow! Ive " worked out " a lifetime..but I cant do this..yet. I am determined to do this. How long will it take to reach the floor? Weeks? Months? I have a lot i4f time on my hands! 🤨

[@TaroIwamoto]

it depends on what are restricting, but with consistent mindful movement practice, you will improve for sure!

[@poczytamci3389]

Thank you Taro this is so helpful 🎉 Would you have any idea why the front of my calfs ache so much after im in a squat for the length of the video ( on and off) is this to do with my ankle mobility perhaps?

[@TaroIwamoto]

are you referring to your shin muscles? if so, my guess is that lack of ankle dorsiflexion due to joint stiffness or calf/achilles tightness is making your shin muscles (anterior tibialis) counterbalance your weight falling back.

[@poczytamci3389]

@@TaroIwamoto yes I referred to shin muscles, oh this sounds so complicated, thank you for your help Taro, will I be able to improve this tightness ( I used to have a lot of trouble with Achilles tendon as I was wearing high heel or very heavy boots) by continuing with the squat routines that you provided, please? 🥺

[@catherinetan8043]

tight muscle above the knee cap - difficult to do a deep plie in ballet - any exercises to release this tightness please?

[@TaroIwamoto]

maybe practice seiza sitting?

[@catherinetan8043]

@@TaroIwamoto - ok thank you. If u have more exercises besides this would be great for u to do a video on tight muscle above knee area.

[@2fastnfurious4u]

Any tips for mobilizing thoracic spine for us stuck in flexion

[@TaroIwamoto]

yes, i suggest you watch my first posture video in Improve Posture Playlist. Either the second or third exercise focuses on thoracic mobility

[@Tachunda]

Yes this definitely works for me. Thx so much!

[@lexroet1215]

Do you have any advice for me? I notice that the mobility with my right hip and spine is a lot better compared to the left side.

[@TaroIwamoto]

my new video (to be published on January 1st 6:00am PST) might be helpful for you. just fyi, tomorrow's video is a 12 minute follow along video focusing on hip and spine mobility! Stay tuned!

[@lexroet1215]

@@TaroIwamoto looking forward to it

[@nct948]

quite a difficult session. I have a lot of work to do to become that supple as, with age, I gained weight and lost flexibility but these workouts are so encouraging.

[@TaroIwamoto]

please take your time and be gentle and mindful, and take a small step at a time.