What is the 10 Minute Squat Test? (Guest Post)

Wellness-doers…can you DO this?!?


A basic test of lower body flexibility and mobility that…

Is a “truth-teller” about if your lower body range of motion is adequate for a long and healthy life of movement, exercise and play! Facilitates digestion, Prevent’s or eases low back tightness (when practiced religiously) Ensures a healthy spine and joints for years to come (there’s a reason most cultures in the world who use the squat as a basic resting position don’t have the kinds of back pain we have in our modern society!)

Try out this 10 minute test of your lower body flexibility and mobility!

Simply sit down into a rock bottom squat (butt to ankles), with your feet completely flat on the floor and relatively straight (10-15 degree toe flare is ok) and see if you can stay down there for 10 minutes!

If you have adequate hip and ankle mobility and flexibility, you should actually be able to do this for the entire 10 minutes (believe it or not!)

In fact, in MOST parts of the world, the squat is actually a RESTING position! That’s right….people actually use the squat instead of sitting in chairs when its time to rest.

Ever heard the phrase “if you don’t USE it, you LOSE it!”?

Well this applies to the flexibility and mobility in your legs and the rest of your body as well! If you don’t USE these ranges of motion (like a FULL squat) on a regular basis, you eventually LOSE that ability (and much more) over time!

So what do you do about it? Can this range of motion be regained? ABSOLUTELY!

Personally, a few years ago, I was NOWHERE near being able to sit comfortably in this position, BUT for the past several years, I’ve been devoting myself to regaining what is naturally mine!

The secret ingredients for mobility? Here they are:

MOBILITY = Learning the TECHNIQUE of the movement (Squatting) + Using DEEP TISSUE MASSAGE to get the knots out that are restricting your range of motion + CEMENTING IN that new range of motion with PNF Stretching!

Thats it! Mobility = Technique + Massage + Stretching.

Reclaim your mobility and you have reclaimed your potential for movement, which is the greatest gift you could ever give yourself!

Whether you want your body to function pain free when you are 80, 90 or 100 years old, or if you need the mobility to improve your sports performance, get to work now, and reap the rewards of a pain free, silky smooth movement capacity…and a fun new way to sit!

As a deep tissue therapist, and a mobility specialist I’ve taught workshops and classes to well over 1000 individuals and it is my life’s mission to show people how to live a long and healthy life by keeping their body functioning optimally!

If you have questions about Mobility, Relieving Pain, and Improving Performance, check out my FREE video’s, contact me, or visit my site below!

— Shane Dowd – CES, CMP

Legacy Athletics: Deep Tissue Therapy Pain Relief • Posture Correction • Performance Enhancement

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