Squatting is an archetypal movement that has been engrained in us ever since we first attempted to stand up.

As functioning humans we have become, for one reason or another, a-symmetrical. Hours on top of hours on top of days on top of years of movement habits have been compounded to create the movement patterns we are functioning within right now. For the majority of us (assuming you’re sitting), it means that we are most likely more conscious of the right ‘sit bone’ compared to the left. If you are standing, you most likely feel the outside of the right heel bone more when comparing it to the left. This is expected..

Our subconscious one-sided dominance steers our movements and body orientations in a pattern that prioritizes living necessities such as breathing. Walking, talking and participating in any activity we choose comes in at a close second.

For those of you reading this, i’m going to assume one of those daily activities includes working out. As we advance in our sport, lifts or life, we fall further and further into these compensatory patterns which only further takes us away from that lofty goal of being a well-functioning ‘balanced’ machine.

Just as if we lose our toes in a devastating toe-losing accident our gait (walking stride), the way we balance on one foot and ultimately the way we move would surely change. If one of our most important movement reference centres, our feet, does not interact with the ground as a whole unit, then everything upstream will surely fall out of balance. The catalyst to this potential catastrophe is losing the ability to feel the floor when doing any activity. That is, rolling to the outside of your foot on one side, and collapsing onto the arch of the other or any variation of the sort.

After yet another eye-opening seminar from the brilliant minds at the Postural Restoration Institute, the importance of ‘feeling’ the floor and maintaining contact with the heels (mainly the left outer heel) has restored and cleaned up a lot of the squat patterning with our clients and athletes alike.

Take a look at the video below, you’ll see what i’m talking about.

Additionally, we are hosting a seminar titled ‘Postural Respiration’ here at CoreXcellence on March 7-8th, 2015. If you would like to learn more about the course, we encourage you to simply ask! You can also read up on their website, here.

Respiration has become an integral part of our programming at CoreXcellence for more than just the benefits that transfer into the weight room. According to the Postural Restoration Institute, being stuck in a state of inhalation, hyperinflation or over-extension (shown in the picture just below) cultivates:

  • Increased sympathetic “fight or flight” response
  • Increased anxiety
  • Impaired nerve conduction (a.k.a. ability to pass along signals)
  • Vasoconstricted peripheral and gastrointestinal vessels
  • Restricted circulation in the cerebral cortex (brain)
  • Shunted blood flow peripherally (to the arms and legs)
  • Impaired coronary arterial flow
  • Fatigue, weakness and irregular heart rate
  • Impaired breathing and weakened diaphragm contractility
  • Overuse of “thoracic breathing”
  • Enhanced peripheral neuropathic symptoms
  • Enhanced sympathetic adrenaline activity and hypersensitivity to lights and sounds
  • Increased phobic dysfunction, panic attacks, restless leg syndromes, heightened vigilance
  • Catastrophic thinking and hypochondria

By applying the techniques we picked up in the Postural Respiration course, we are able to combat the nasty list of outcomes seen above.

Now for how to do the best mobility drill, better.



 Speaking of improving movement, feeling stronger and living pain free… Be sure to sign up for…

MOBILITYasAskill Class Flyer v1

Stay on the lookout for episode #8 of  ‘Mobility As A Skill’ and the link to reserve your spot in the class!

 Click Here to watch episode 1 of Mobility As A Skill – Squat Like You Used To

 Click Here to watch episode 2 of Mobility As A Skill – How To Fix Tight Hamstrings

Click Here to watch episode 3 of Mobility As A Skill – Rotate Better Than Tiger Woods

Click Here to watch episode 4 of Mobility As A Skill – Fix Shoulder Pain By Putting Your Hands Overhead

Click Here to watch episode 5 of Mobility As A Skill – Breathing As  A Skill

Click Here to watch episode 6 of Mobility As A Skill – Pinching Hips, Stronger Core, Better Squats and Lunges




Yours in movement,


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