How long to squat. Exercises for the back while squatting
Squatting is a position in which a person sits without support under the buttocks, bending his knees and resting on his feet. In Western society, you cannot squat; this position is taboo, which has significantly limited its use. Meanwhile, squatting is one of the oldest poses, beneficial for the health of joints and back. Moreover, it is very natural and physiological, found not only in humans, but also in most primates.
The squatting position is usually adopted when resting or during bowel movements. Women may also squat during urination, childbirth, or sexual intercourse.
In European culture, the popularity of this position is determined by age (children take it more often than adults) and cultural background (the custom of squatting disappears as society develops and chairs appear). Mathematician V. A. Uspensky, like researcher Moss, highly appreciates the benefits of this technique and proposes to include it in the school education curriculum. Watching Leo, I see that children actively use the squatting position, picking up things from the ground. Using a squatting position to lift objects is the safest way to do it on your back.
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Squatting, taboos and racism (Eurocentrism)
European culture contains a subtle and unspoken taboo against the squatter position. The human body is depicted in a thousand poses and positions, and least of all - in a squat. Moreover, in any visual canons - from painting, icon painting, to anthropophoto. Why? Firstly, this is where bad elements sit: “those who have come in large numbers”, “canal army men”, gopniks, monkeys and even victims of prison torture. Secondly, no one wants to look at the monstrously raised butt and smell the unwashed perineum. This is an unusual and negative gestalt. Thirdly, this is really a pooping position (no matter what funny they come up with. And there is something else, elusive, probably associated with naturophobia and Eurocentrism (implying alienation from nature and racial superiority), which imposes a powerful taboo on this, according to in fact, a natural and functional position. To such an extent is taboo that even squatting births (as they are most often carried out in kind) were prohibited. Racists believe that “in the habits of some races there are features of an unfinished habit of squatting.” vertical position body, which is expressed in a tendency to squat - a tendency from which the European race has already gotten rid of. The pose itself...shows that the lower races have not yet mastered the constant tension of the muscles of the whole body, as is characteristic of whites.”
Many people have a perception of squatting as something low and uncultured. It is difficult to say what caused the European taboo on squatting. This may be due to the similarity of the posture to the posture for defecation.
Often this stereotype is supported by gopniks, criminals, and migrants from Asia. Many Europeans find it difficult to squat for long periods of time. And many consider this sign to be congenital. Let's look at the anatomy of the squat.
It is curious that in Finland the squatting position is called “Slavic squatting”; some are also attracted by the fact that you can “fall on the courts” where you previously had to stand: at bus stops, bars and in shopping centers
Anatomy of the squat. Is it possible or not to squat?
For those who squat, there is a well-defined surface at the junction of the tibia and the talus (foot) that apparently allows one to squat comfortably for very long periods of time in rice fields and markets (a very difficult feat for most Caucasians) . From squatting since childhood, tibia and kalkan acquire flattened shapes - facets. Thus, the comfort of squatting is a matter of anatomy.
Interestingly, adherence to this position is well recreated by the bones of the skeleton. Let me remind you that the human skeletal system is characterized by plasticity and resistance, which allows it to imprint in its structure the consequences of long-term biomechanical influence. On the other hand, there are a number of skeletal characteristics that are inherited and independent of external influences.
What changes can occur to the bones during habitual squatting? Back in 1952, Barnett and Napier drew attention to the formation of additional facets on the surface of the neck of the talus. They appear in childhood and are associated with certain locomotion.
Usually the tension of the ligaments limits the flexion of the foot in ankle joint in the direction (dorsiflexion) and prevents contact between tibia and the neck of the talus. With dorsiflexion, the posterior part of the deltoid ligament and tendons is larger and peroneal muscles stretch, while parts of the lower leg bones diverge at the wedge-shaped block of the talus. Additional facets are the result of tension on the ligaments that ensure contact between the tibia and the neck of the talus.
Among modern people, this functional trait is less often present in Europeans and more often in Indians and Australians]. In modern Homo, the presence of the facet is associated with the habit of squatting. For example, it has been shown that facets were more common among Europeans until the Middle Ages due to the spread of open fireplaces in dwellings with earthen floors, near which one could sit in such a position]. With changes in housing design and corresponding changes in cultural traditions, the facets on the talus disappeared among the European population.
Representatives of marginalized groups spend little time sitting behind a chair and usually do not do homework at school, spending time on the streets. Therefore, their skeleton is more labile and the facets on the bones do not disappear. Therefore, it is more convenient for them to squat. And people with higher education And office work As a rule, squatting will not be comfortable, since the facets on their bones will almost disappear due to the chairs.
Some researchers associate the discomfort with shortening of the Achilles tendon during prolonged sitting on chairs and wearing high-heeled shoes.
Rehabilitation of the squatting pose: rest and work pose.
As part of increasing motor activity, we need to rehabilitate the squatting position, which is very physiological. While squatting, maximum hip flexion occurs, knee joints and foot joints. There are partial squats (on the toes) and full squats, which are deeper. There is a scientifically based opinion that the squatting pose is useful for the treatment and prevention of back pain. You can start using it by first holding onto the doors and sitting down shallowly. Convenience is a matter of time.
Yoga.
Squatting is used as an exercise in Malasana yoga and some martial arts. Squatting in European culture. Also note the asana Utthanasana (utkasana, squatting pose). If your knees have lost flexibility and you cannot lower your body into a squatting position, begin training while holding a door handle (open the door and hold the handles on both sides of it). You can hold on to the arms of a heavy chair, a piano, a bed, a sofa, etc. - any support that will support your weight and will not fall on you. Gradually squat lower and lower, making light springing movements. In a few days you will be able to squat much better. This pose gives flexibility to weak and painful knees, relieves lumbago, and also treats lumbago. A practitioner of this pose can easily climb up stairs. She is also good exercise for skiers and climbers.
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| Squatting birth |
Childbirth and pregnancy.
The squatting pose is one of the most ideal positions for childbirth. In many cultures, women gave birth and give birth while squatting. More and more women in Western society are discovering the benefits of squatting birth. During childbirth, the pelvic meatus can be widened, thereby increasing the diameter for the baby's head. This can only be done when the woman in labor is in an open pelvic position. Sitting or lying down positions are closed and do not allow the pelvis to expand.
Defecation and squatting position
There will be a separate article on healthy bowel movements.
Physical activity.
Getting into a squatting position to lift something is the healthiest and safest option for your back. Train by replacing a deep lumbar bend with a squat when picking up something from the floor. The squatting position is also used for weightlifting squats and regular squats. This is very effective exercises, I advise. The squatting position is also used in many dances, for example, twerking and others. In general, being natural, this pose can be widely used in physical activity.
Sex and squatting position.
The squatting position causes an increase in the tone of a number of muscles. For this reason, try a number of sex positions that involve squatting, here are three positions off the top of your head:
1. The woman on top is squatting.
2. A variant of the knee-elbow squatting position (the usual doggy style position, but the woman is squatting. Let him kneel down, and you squat down with your back to him. To fully make love in this position, you need to have strong, trained knees . IN otherwise it will be difficult for both men and women to remain in this position for more than one minute.
3. Rear squatting pose. Sexy pose, man from behind. The woman stands near the chair, placing her legs on both sides, the man climbs onto the chair and squats down, spreading his legs wide apart so that they are on both sides of the partner.
http://anthropogenez.ru/interview/524/
http://anthropology-ru.livejournal.com/330454.html
http://www.tres-bebe.ru/class/read/articles/childbirth/positions.html
Written: "In Habit and Heritage, Wood Jones also discussed the squatting style of different human populations. Many Asian peoples squat with their feet flat on the ground. The Australian Aborigines do it differently, with their feet tucked under their buttocks (Fig. 7.1). For those who sit in the Asian position (Fig. 7.2), there is a well-defined surface at the junction of the tibia and the talus (foot), which apparently allows one to squat comfortably for very long periods of time in rice fields and markets. (for most Caucasians, this is a very difficult matter.) The aborigines of Australia do not have this special articular surface; they have it completely different. Further, those people who are used to sitting on chairs do not have either surface. And what’s most interesting is that’s all. these structures are already present in the bones of fetuses and young children in populations that habitually squat, but they are not present in the bones of embryos and young children in populations where people use chairs to sit."
How true is this?
Maria Mednikova: Unfortunately, I’m away now, I don’t have the opportunity to get reference literature and check the author’s statements. The question is, of course, interesting.
In general terms, the “squatting posture” has been of interest to anthropologists for a long time. Adherence to this position is well recreated from the bones of the skeleton. Let me remind you that the human skeletal system is characterized by plasticity and resistance, which allows it to imprint in its structure the consequences of long-term biomechanical influence. On the other hand, there are a number of signs of postcranial parts of the skeleton other than the skull. skeleton, inherited and independent of external influences.
What changes can occur to the bones during habitual squatting? Back in 1952, Barnett and Napier drew attention to the formation of additional facets (and medial facets located closer to the median longitudinal plane.) on the surface of the neck of the talus. They appear in childhood and are associated with certain locomotion.
Typically, the tension of the ligaments limits the flexion of the foot at the ankle joint in the dorsal (from the Latin dorsum - back) - the part of the body located on the back or facing the back. The opposite of "ventral part". direction (dorsiflexion) and prevents contact between the tibia and the neck of the talus. In dorsiflexion, the posterior part of the deltoid ligament and the tibiofibular and peroneal tendons are stretched, while the distal part (such as the skeleton) farthest from the center of the body or organ. The opposite of "proximal part". parts of the lower leg bones diverge at the wedge-shaped block of the talus. Additional facets are the result of tension on the ligaments that ensure contact between the tibia and the neck of the talus.
Among modern people, this functional trait is less often present in Europeans and more often in Indians and Australians. Even earlier studies focused on the connection between facets and hyperdorsiflexion of the foot, a movement characteristic of climbing or climbing a mountain.
In modern Homo, the presence of lateral Located laterally or relating to the lateral surface of any organ or organism. facets are associated with the habit of squatting. For example, it is shown that facets were more common among Europeans until the Middle Ages due to the spread of open fireplaces in dwellings with earthen floors, near which one could sit in such a position. With changes in housing design and corresponding changes in cultural traditions, the facets on the talus disappeared among the European population.
This once again proves that the trait is functional and is not inherited.
I am critical of reports of embryonic differences between “chair-sitting” and “squatting” peoples. Concerning different ways squatting, they are dictated by the cultural and economic traditions of different societies. People always do what is most convenient for them.
In the “gopnik” pose, the spine straightens, digestion improves and muscles relax.
German Instagram users squatted down, took photos of themselves and created a new fashion movement. Using the hashtag #russenhocke (translated as “Russian squats”) in social network almost 1000 photographs can be found. We figured out how the habit of marginalized people became a trend, and why squatting is good for your health.
Germany squatted down
If in Russia a person sitting on his haunches will be ignored by passers-by, then in Germany he will definitely be photographed. In this country, the “gopnik” pose has become incredibly popular. Users squat down and proudly display themselves in this form with the hashtag #russenhocke. There was even a self-titled account, the best of the best get into it.
I'm not kidding
This is not some kind of promotion, this is a new trend in Germany. It is being studied and the German press writes about it. For example, the Bento publication teaches users how to take photographs correctly. After all, “Russian squats” can easily be confused with the pose of rappers. The most important thing is the elbows, which should be placed strictly on the knees. By the way, even singer Beyonce knows how to do this.
Squatting is also beneficial
Because it was in this position that our ancestors sat in ancient times. There were no chairs then. This is confirmed by Israeli coach Ido Portal. He considers squatting to be a natural process. In this position of the body, the spine straightens, digestion improves and muscles relax. But the chairs on which we spend most of our lives create the opposite effect.
By the way, Ido Portal even developed his own workout, which takes place just on squats. Well, looking at this guy, you can’t help but believe it
Our prehistoric ancestors also squatted. This posture is still characteristic of primates. However for modern man she is extremely dangerous. And with prolonged squatting, irreversible changes often occur in the body.
What happens in the body?
According to most doctors, regular and prolonged squatting has a very negative impact on the condition of the human body, and primarily on its cardiovascular system. The fact is that bent knees compress the arteries and veins through which blood circulates. Thus, blood circulation in the lower extremities is disrupted. In addition, this position helps to increase the load on the heart muscle. After all, the heart has to work with double force in order to push blood through the pinched vessels.
In addition, prolonged stay in the squatting position has a negative effect on the joints. This is also due to the lack of their blood supply, including cartilage tissue. Therefore, the consequence of this position can be ruptures of cartilage and tendons.
Squatting also affects the condition and activity of internal organs. Increased blood pressure causes organs to shrink. And due to poor blood flow, oxygen is supplied to the muscles and other organs and systems in insufficient quantities.
Diseases-consequences
Thus, as a result of a long-term stay in a squatting position, a person risks acquiring a whole bouquet various diseases. These include varicose veins, hypertension, vascular damage, seizures, and cardiac dysfunction.
In addition, squatting is strictly contraindicated for pregnant women. Since in this position the blood supply to the pelvic organs deteriorates, there is a risk of premature birth or even miscarriage.
Alternative point of view
Despite numerous medical studies, some scientists believe that the squatting position, on the contrary, has a positive effect on the functioning of internal organs. Both the French ethnographer Mauss and the Soviet mathematician Uspensky thought so, who, by the way, recommended introducing squatting into the school curriculum.
As evidence for this theory, researchers cite the fact that for centuries people have relieved themselves while squatting. However, they did not even realize the existence of many diseases of the intestines or bladder. According to scientists, all these diseases became widespread after the inhabitants of the Earth began to use toilets en masse.
Proponents of this position claim that when sitting on the toilet, the intestines are compressed, which entails many diseases. Some Israeli scientists share the same opinion: “Among rural South Africans with a traditional way of life, these diseases (hemorrhoids, appendicitis, polyps, ulcerative colitis, irritable bowel syndrome, diverticulitis, colon cancer) are very rare or almost unknown.”
Why can't you squat? At first glance, such an action may look quite harmless, but if you look in more detail, it can cause very unpleasant consequences. There are many reasons why you should not sit in this position:
1. When bending the knees, the blood vessels are pinched, and as a result, the blood supply to the legs is significantly reduced. If you stay in this position for too long, numbness occurs in the lower extremities, and the person loses their sensitivity. It may take some time for the blood supply to return to its natural state.
2. There is an additional load on the heart, which delivers blood to all cells lower limbs. Such a process will be quite difficult, because it is difficult to push a large amount of blood through the narrow opening of a compressed artery. Frequent squatting can lead to the early development of cardiovascular diseases.
3. Some of the total blood is separated from the general blood flow, ending up in the legs. This can have a detrimental effect on the condition of many organs and systems.
4. The moment a person sits in such a position, he risks damaging the vessels, which are bent to a large extent and remain in this position for too long a period of time.
5. Pregnant women should absolutely not squat, because at this time the blood pressure on many internal organs greatly increases, which contributes to their compression. Moreover, the pelvic bones put pressure on the uterus, contributing to premature birth or miscarriage.
6. Staying in this position for a long time provokes development varicose veins veins and leads to convulsions.
7. For people involved in sports, squatting after exercise can ruin the results of your workout. Many will ask why? The reason is that muscle is not able to develop normally in conditions of a significant lack of oxygen, which is caused by compression of the blood vessels in the area of the kneecaps.
Most people are mistaken that squatting helps relax the leg muscles. A single squat for a short period of time, of course, will not particularly affect the health of the body.
Long and systematic spending of time in such a position will be harmful.
The conclusions from this can be drawn to be very disappointing: squatting causes significant harm to the body, does not promote relaxation at all, and in general it is extremely uncomfortable.
