Been making a lot of progress but my ligaments are still messed up from being skinny + sedentary during school and smoking cigs a lot. I can't slav squat.
I'm kind of just doing bad incomplete squats and at home, and subbing lower body machines for standing lifts I can't really complete due to my heels being CIA.
How do I like heelmaxxxx specifically. How do I beat the CIA
Just do it a bit every day. Your ligaments will stretch out and you’ll be squatting like a gopnik in no time.
I started in my late 20’s when I went to a country with squat toilets. Now, well into my 30’s, I squat instead of kneeling to work on things low to the ground, but I’ve never been to Eastern Europe.
Squatting often has a lot to do with your hip and glute strength, which is one of the reason why being sedentary often leads to lack of flexibility/mobility. Stuff like dead bugs, bird dogs, and alternating supermans are good to throw on top of squatting and other lower body work, especially if you have decent range of movement otherwise. Basically anything that gets your hips and butt engaged will very likely help alongside the stretching and squatting. A track suit can't hurt, either. You don't want your clothing to restrict your movement.
I was pretty strongly under the impression that you shouldn't be squatting that far anyways if you value your knees.
Sure but it's still embarrassing to not be able to plant heels correctly at healthy angles.
I'm the laziest and most sedentary person around and I can slav squat. Although I am relatively flexible so maybe thats why.
This guy has some videos on it https://www.youtube.com/watch?v=a6Na67zUMZk
Asian squat? A new axis of the sino-soviet split has been found.
https://youtu.be/OeJSgrqIxVc
You're stretching ineffectively because you're not using the correct techniques to move past what is called the "stretch reflex", which is actually a fake stiffness that occurs before the real stretching. The above video explains the techniques to get past this and get a better stretch very well.
Don't overdo this though, the stretch reflex exists to prevent injury and while using these techniques to get a better stretch is important to really seeing improvements it is also quite possible to injure yourself. Do not go further than your body can take.
Yes! It's really obvious when you go past it too, very noticeable when done right. Just don't hurt yourself.
cross your legs when you sit and try to bring your crossed leg and the thigh of your non-crossed leg into the same plane
won't help with the cia but it's decent stretch
Slantboards really helped my ankle. I had like super low flexibility on one of them. Slant board along with learning to reengage my big toe really helped my ankle dorsiflexion. I had a broken toe a while back and doctors in their amazing wisdom said I didn't need physical therapy.
✍️ Lol doctors once left my mom's finger to heal wrong after my idiot neighbor slammed the door on her. Needed to be rebroken.
I fell down some stairs and broke my thumb once. The doctor said "It'll be fine here's a splint" It didn't heal fine even with the splint. It's noticeably like 45 degrees bent and they won't do anything about it. Now I have to hold a pencil differently and when I play bideo games I have to press the A B X Y buttons with my IP joint (the 2nd knuckle)
I've been working on this a lot lately with some very slow success and found my main limiter at the moment is ankle mobility, hamstring tension second, hip flexors third. It takes an annoyingly long time to get results particularly when the rest of my life is pretty sedentary I'll limber up my hamstrings and then feel like I've undone any good by sitting in an office chair for hours, but bit by bit my range of motion has changed over the past 3-4 months.
https://exrx.net/Kinesiology/Inflexibilities#Dorsiflexion I always recommend exrx, it's kinda old these days but it covers so much without any fads or memes. Movementbydavid on instagram is good for stretch and exercise ideas, too.
Don't be ashamed to start higher than you think you need to. You can progress pretty fast if you consistently do it.
