You’ll notice that in third-world countries, there will be a lot of situations where people are hanging out or working, and rather than sitting or kneeling down, they squat. They can sit like this comfortably for hours. It seems like a simple thing and can be easily overlooked, but try it some time. The average North American adult can’t even get into this position, let alone stay there for any length of time.

Our third-world friend is going to keep his weight on his heels. His feet approximately shoulder width apart and pointed straight forward, with maybe a small amount of external hip rotation. His feet are in line with his knees, and he’ll squat down placing his kneecaps neatly into his armpits. This isn’t a skill that he acquired at some point, but simply one that he never lost due to a lifetime of immobility and office work.

Don’t make excuses or think about maybe getting around to it sometime; you can start this today. Next time you have to bend down to try and decipher the mess of wires behind your television, check the air pressure in your tires, or pick up your kid, pay attention to your body. Run through a few quick checkpoints in your head. Are your heels on the ground?

Every day you have a chance to either improve your posture and movement patterns, or put another check in the negative column. The effects of consciously focusing on your posture in this position will eventually add up to some serious improvements in the way your body looks, feels, and performs.

(adapted from barefootfts.com)

In countries where people frequently squat on their heels flat footed, much less degenerated disc disease exists. This squatting posture produces interspinous separation of the lumbar spine. Patients should practice this posture until they can remain comfortable for at least 3 minutes. If they cannot achieve this posture easily, they should hold on to the edge of a desk or sink until balance is easily achieved. The worse someone is at this exercise initially, the more they need it.

(adapted from Dr. Faye)

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