Improve Your Seated Posture

Squats are one of the most important exercises in the gym. Not only do they serve as a key exercise for developing leg muscles, but they also allow us to develop our maximum strength, learn the correct pattern of lifting weights from the ground, and improve our athletic abilities. The exercise itself is quite demanding and a few rules must be followed to make it safe. However, not everyone who performs the exercise is aware of the proper technique or has the capabilities to perform it properly. In this article, I will discuss the most common problems with squats and their solutions.

This is a situation in which the pelvic position is set incorrectly in the initial position, and more precisely, in most cases in a forward inclination, which leads to deepening the problem with the onset of squatting. The error is shown in the following graph. Source: squatuniversitydotcom.. files. wordpress. Com/2017/01/pelvis-low-back.. jpg?w=556&h=458. In this section, I would like to discuss the issue related to the pelvis and its possible positions: – neutral position (Neutral pelvis), – anterior pelvic tilt, – posterior pelvic tilt. Source: legionathletics.. Com/wp-content/uploads/2017/08/how-to-fix-anterior-pelvic-tilt.. jpg. The neutral position is the most appropriate and safe setting, in which the spine is positioned in its natural curves, ensuring a proper distribution of loads on the intervertebral discs. Any change in the position of the pelvis, including anterior pelvic tilt, leads to a change in the position of the lumbar spine and the elimination of its natural curve, which can result in uneven distribution of loads and potential damage to the lumbar spine. The problem may have various causes, so trainers or sports physiotherapists should make the diagnosis. The problem can also be diagnosed with the help of a second person who tries to objectively assess the situation or even by oneself - by watching a video showing our squats. Very often, discomfort and pain in the lumbar spine also occur.

This skill is developed by performing a variety of exercises, such as those demonstrated in the video.

To thoroughly present and discuss the problem and its solution, I refer to the video material.

Respiration can take place via the chest or through the diaphragm. In the sitting position, our attention should be directed towards the diaphragmatic respiration, which provides additional stability to the spine, offering stiffness to the thorax, and aids in correctly aligning the pelvis and maintaining that position throughout the duration of sitting.

This situation is depicted in the following graph. Source: barbend.. Com/how-to-preent-knee-valgus.. It primarily concerns structural impairments, such as: restriction of internal hip rotation, muscular contractions, and weakness.. This problem is widespread and has a destructive impact on the knees and hips.. There are many causes for this problem, such as: poor starting position, poor joint mechanics, poor build and foot defects, structural impairments.. Diagnosis should be made by a physiotherapist or experienced trainer who can use the necessary examination methods.

This article will discuss the problem of excessive chest inclination while performing a squat, which is illustrated in the following video material. The video shows only the case where we lean forward while standing up from the squat, however, this situation can also accompany us during the lowering phase (eccentric phase). The causes of this problem include: 1.. poor starting position, 2.. incorrect work in joint connections, 3.. restriction of curvature in the rear ankle joint. The solutions to the mentioned problems can be found below.