MYTH: You should avoiding squatting if your knees hurt.
We've heard this myth just a few times too many... The truth is that you should do the exact opposite, squats lead to happy, healthy knee joints!
Where most people go wrong is not modifying their squat. There is more than one way to squat and when you first start some ways make your knees happier than others. If you have knee pain, start by sitting on a taller chair. Go from sitting to standing, then standing slowly back to sitting. And there, you have just done a squat!
As you get stronger, start to lower your seat height or hold onto a small weight when doing this exercise. We hope you learned something new about your knees today!
Let’s talk about hamstring stretching...
The hamstrings are a large muscle group running up the back of the thigh that attach below the knee and to the base of the pelvis. Hamstring mobility is so important because walking, core stability, and the ability to get on and off the floor all depend on the positioning of the pelvis. Tight hamstrings (caused by lots of time spent sitting) keep the pelvis in a tucked position that is not great for optimal pelvic and core health.
There are several different ways in which the hamstrings can be stretched. The most common one we see is the forward bend.
There is more than one way to perform a forward bend, however the point of a hamstring stretch is to change the length of the hamstrings. Therefore movement should be from the pelvis and not the spine.
A compensation we commonly see for tight hamstrings is an excessive rounding of the spine (picture 1). In this scenario, the spine is being over-stretched while there is not much...