How to Perform Deep Squat Wall Stretches

Squatting is a fundamental movement pattern that has many benefits, from increased strength and flexibility to improved balance and mobility. Unfortunately, many people struggle with squats because they lack the proper ankle mobility or have poor form due to tight hips or weak muscles. Fortunately, deep squat wall stretches (DSWS) can help improve your ankle mobility and increase your range of motion so you can master the perfect squat. Read on for more information about this helpful exercise!

Imagine a wall squat as the king of all squats. This powerful exercise provides maximum hip and ankle mobility while increasing core strength, balance and stability in your legs. By positioning yourself in a deep squat against a wall, you’re using your body weight to force open tight hips and ankles while stretching out the muscles used for Squatting. This exercise is incredibly effective in promoting flexibility, mobility and strength to help you perform better in sports and fitness activities.

Instructions:

1. Plant your feet firmly on the ground, shoulder-width apart. Imagine your feet as roots firmly planted into the earth and visualize the energy of strength radiating from them.

2. Keeping your hips against the wall, slowly lower into a deep squat position, letting your arms hang relaxed by your sides. Imagine yourself as a tree, tall, steady and powerful.

3. Start to drive your knees out and away from each other like you’re pushing the walls of an invisible box with your thighs. Feel the tension in your legs as a sign of strength building within you!

4. Hold this position for 30 seconds and enjoy the feeling of power coming from within your legs.

5. Stand up slowly and take a moment to give thanks for the strength of your body. Congratulations – you’ve just done a Deep Squat Wall Stretch!

When performing DSWS', it’s important to start with proper form so that your body can reap the most benefits from this exercise. Start by standing about an arm's length away from a wall with your feet shoulder-width apart and toes slightly turned out. Slowly descend into the squat until your thighs are parallel to the floor or as low as you comfortably can go. Be sure to keep your chest up, back straight and neutral spine maintained throughout the exercise. Once at the bottom of the squat, hold this position for about 15 seconds before slowly standing back up.

Besides helping you master the perfect squat, DSWS' are beneficial in other ways too. Research has shown that this exercise can help increase ankle flexibility and mobility, which can lead to improved sports performance, better posture and a reduced risk of injury. This exercise is also great for women who are preparing for labor as it helps strengthen the pelvic floor muscles and improve flexibility in their hips and ankles.

When it comes to squatting, DSWS' offer numerous benefits that can help thousands of people achieve proper form and reap all the rewards from this powerful exercise. So if you’re looking for a way to increase your ankle mobility, prepare for labor or just improve your squat form, give deep squat wall stretches a try! With regular practice and patience, you’ll be able to master perfect squat form in no time.