Squat Modifications For Seniors With Joint Limitations
Today’s Topic Highlights:
Squatting is a fundamental and necessary human movement. Similar to twisting and bending, squatting is one of the seven primal movement patterns native to all of us.
For those with knee issues or stiff joints, the sit-to-stand exercise serves as an effective modification for traditional squatting.
Squats and sit-to-stands both directly challenge all the major muscle groups of the legs. They also require core engagement and stability, something that none of the leg or cardio machines at the gym address.
Getting in and out of cars, standing up from deep concert seats, and picking things up off the floor all require use of the squat pattern. Practicing sit-to-stands improves your ability to perform all of these activities.
Share this Substack article with anyone you know who can no longer squat like they used to. Practicing sit-to-stands could make the difference between maintaining their current abilities and slipping into a less desirable quality of life.
Squatting is a fundamental and necessary human movement. Similar to twisting and bending, squatting is one of the seven primal movement patterns native to all of us. However, this formerly simple movement becomes far more difficult with age after a lifetime of indoor seated living. Fortunately for those with knee issues or joint stiffness, the sit-to-stand exercise serves as an effective modification for this important movement pattern.
Squats directly challenge all the major muscle groups of the legs. These include the quadriceps, hamstrings, glutes, calves, and hip flexors. They also require core engagement and stability, something that none of the seated leg machines at the gym address.
The real life application of squatting can be seen in daily activities. Getting in and out of cars, standing up from deep concert seats, and picking things up off the floor all require use of the squat pattern. It is not hard to see how any compromise to this movement pattern can have a very detrimental effect on one’s quality of life.
The “bottom” of a squat (the lowest point your body reaches during the descending phase of the exercise) is what joint limitation affects the most. This is where the sit-to-stand comes into play. The aid of a chair provides a doable starting point for the exercise. The sit-to-stand works the same muscles as a standard squat and moves the body through a comparable range of motion beyond that bottom position. Sit-to-stands are also much less stressful on the knees for older people with past injuries or worn cartilage.