14/12/2025
Join my post pregnancy recovery in studio class Monday and Wednesday at 12.00, and let's squat safely!
Don't squat,especially with weights! Avoid squatting at all costs!
😱 This is what my post partum clients and prolapse clients often hear!
Squat is the most functional movement human does: every time you sit to stand,kneel to stand and vice versa,you squat! How can that be avoided?
It cannot and it shouldn't! Instead,few simple rules can make it safe and effective without fear of any damage!
➡️Exhale on the effort.
Breathe out as you stand up from the squat to reduce intra-abdominal pressure and pelvic floor strain.
➡️Limit squat depth.
Use a comfortable, partial squat range rather than going deep, especially in early postpartum or with POP symptoms.
➡️Use support or elevation.
Squat to a chair, box, or bench to reduce load and give pelvic floor support and confidence.
➡️Focus on alignment and control.
Keep ribs stacked over pelvis, weight through heels, and move slowly to avoid sudden pressure spikes.
➡️Engage pelvic floor gently, not forcefully.
Use a light pre-activation or “lift and support” feeling rather than a maximal squeeze before and during the movement.
🗳 Save this and remember to share with your friends! Let's eliminate fear mongering around exercises and squats!
