The Asian squat, or deep resting squat, has become increasingly popular for it's benefits on hip, knee, and ankle mobility,
But is the Asian Squat safe for seniors?
Watch the video below to learn age-appropriate modifications of the Asian squat for seniors so that you can get the benefits without causing or worsening knee pain.
Benefits of the Asian Squat
The Asian squat is a natural resting position that improves hip mobility, ankle flexibility, and overall lower body strength. Many seniors hesitate to try it due to concerns about knee pain, but with the right modifications, it can be done safely.
Asian Squat Modification 1: Hands on the Floor
Start by bending down and touching your toes. If you can't keep your knees straight, it's okay to bend them.
Place your hands on the floor, then use your elbows to push your knees outward.
This increases hip mobility and makes it easier to squat deeper. Repeat this motion 10 times, then hold the lowest position for 10-30 seconds.
Asian Squat Modification 2: Holding Onto a Desk
Stand in front of a sturdy desk or counter. Hold onto it for support and slowly lower yourself into a squat.
Keep your knees pushing outward and try to go deeper with each repetition. Perform 10 repetitions and hold the lowest position for 10-30 seconds.
Asian Squat Modification 3: Using a Set of Stairs
Sit on the second or third step of a staircase. Slowly lower yourself one step further, using your hands for support.
Push your knees outward with your elbows.
This allows you to experience the squat position without bearing full body weight. Hold for 10-30 seconds.
Asian Squat Modification 4: Rock Back on All Fours
Get into an all-fours position with your feet against a wall. Spread your knees apart and rock your hips back toward your heels.
This simulates the squat position while reducing knee strain.
If floor exercises are difficult, you can do this on a bed.
Final Tips for Mastering the Asian Squat
- Place a small weight plate or 2x4 under your heels if ankle mobility is an issue.
- Hold a light weight in front of you to counterbalance and maintain an upright position.
- Progress gradually and listen to your body to avoid pain or discomfort.
By following these modifications, seniors can safely practice the Asian squat and enjoy its benefits without stressing their knees.
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