Squatting

[pageta]

I cannot squat. Not with my feet shoulder width and flat on the ground. That's how my toddler does it, and how Dr. Sears says to do it. But my heels have to be off the ground or I fall over. If I point my feet outward and move them out beyond my shoulders a little, I can usually maintain the position, though I tip over very easily. When I was pg with ds and I tried to practice squatting, I assumed my failure to be able to squat was due to my big belly causing me to be off balance. But now I am NOT pregnant and I still cannot squat. What is my problem?

DH's theory is that I have tight hamstrings and that has something to do with it. When I stand and lean over and let my hands fall as far as they can go, I can touch just below my knees and that is it. So yes, very tight hamstrings. Is that the problem? Any suggestions on how to correct it?

We're currently TTC but I'd like to be able to squat when and if I do have another baby.

Thanks!

[Undercover Hippie]

All I can think of is practice, practice, practice. I think to most of us westerners it feels funny and awkward at first but becomes easier with practice. And maybe try to do some hamstring stretches to loosen them if you think they are tight (not sure if it's related or not, I'm not very good at visualizing biomechanics like that). But really, if you can squat with your feet a bit further apart, I'm not sure why that would be bad... I would just keep practicing that to get more comfortable with it. And maybe someone else will have more advice!

[Annikate]

It is the easiest way! You can always use a bar or something to hold on to. That will make it much easier.

[Apiana]

I grew up knowing how to pop a squat anywhere (lot's of hiking/outdoors). But I've always done it w/ heels off the ground, & I'm very stable that way. But I'm reading that it is jsut not the best & so I'm learning to do it heels down. Not that I can do that yet. But I'd just have to agree w/ LOTS of practice!! Sounds like you need to do a lot of stretching/limbering as well.

[minkajane]

I practiced by squatting against a wall or with my couch against my lower back. The big thing for me was to spread my legs waaay out. Like 3 feet.

[Earthylady]

When pg with dd I forced myself to practice squats with heels on the ground (and so did my Bradley coach)...even though it was very uncomfortable and not natural for me. I ended up seriously hurting my knees for the next year. This time around, I'm just practicing squats the way it comes naturally. I can't forsee me being in the throes of labor and doing anything that is not natural. I also don't see the difference the heels vs. no heels on the ground would make on my birth canal.

Mandy

[Undercover Hippie]

I have always heard that if you can't get your heels on the ground, to put a rolled up towel under them. That way at least your weight is still being supported by all of your foot. That is the main difference I can think of...

[amyjeans]

sitting on a birth ball sort of gives the feeling of squatting- your feet are firmly planted and there is no pressure on your bum or vagina. Perhaps starting with that may help.

[cottonwood]

The difference with heels on the ground is that you are then putting the weight on your haunches, rather than on your shins. Because your thigh muscles are stronger, it's easier to maintain.

I seriously would not worry about it, though. I can squat just fine, but in my last two births I spontaneously (meaning without planning to do so) alternated from hands-and-knees to kneeling, straightening up into a kneeling position as the babies were moving down through the birth canal. To be honest, I much prefered that to my birth that was in a (directed) squat.

[CarrieMF]

Use a wall behind you and do some yoga to loosen your joints up and strengthen your abdominal/back muscles to improve balance. Tight hamstrings isn't the problem.

Adults squat with their feet up and find it harder to do it with feet flat, but with practice it can be done. I find it much more comfortable to do it with flat feet now.

[Attached Mama]

Originally Posted by adenlilysmama

I have always heard that if you can't get your heels on the ground, to put a rolled up towel under them. That way at least your weight is still being supported by all of your foot. That is the main difference I can think of...

:

Also, from the statistics I have read, there is less chance of tearing during the actual birth if you are on hands/knees or even on your side. Squatting is supposed to be best for pushing, but when you crown you can switch to hands/knees to slow things down slightly and give tiem to stretch out fully. But really, listening to your body and what is instinctual at the time is what is best.

[Arwyn]

You can also get a fair number of the benefits during labor/birth with a supported squat (dangling by the shoulders, holding on to a birth rope, whatever) or sitting on a peanut/oval birth ball (which is really just a supported squat with the support coming from the other direction ) - a deep squat isn't necessary for a good birth. But, you may want to take this as a signal to work on general flexibility and muscle toning.

I'm quite large - "obese" - but can do a full, feet down squat, with my feet under my shoulders and my legs/feet at basically a ninety degree angle to each other. I have rock solid balance and can keep it up for 5+ minutes easy. I've always been pretty good at squats but getting that good just took practice, squatting when I was waiting for the bus or something. (Yes, I am fine with looking like a total freak in public! ) I too have extremely tight hamstrings (but, um, well, I'm really good at opening my legs ) so that shouldn't be an impediment to you squatting.