Here are the rules:
- The contact points and spaces between your spine and the stick cannot change.
- You cannot pass your knees over your toes.
The first thing you want to think about is hinging your hips, like you’re pointing your butt back into a chair. Next, the knees begin to bend (but they shift forward very little). In order to balance, you lean your trunk slightly forward, hinging at the hips while maintaining neutral alignment. Remember, it is okay to bend over when you squat, as long as the bend is at your hips, and not through your spine.
- Notice that the angle of your trunk is about the same as the angle of your shin.
To return to standing, squeeze your gluts (imagine pinching a penny in your buns), and use your abdominals (pulling your bellybutton back to your spine). Make sure you come all the way upright (don’t stop bent over), and make sure you don’t lock your knees. If you follow these guidelines, you can’t go wrong. The trick is repetition to re-train your body to move in ways that support the structures. If you do twenty repetitions three times a day for a month, you’ll find that you won’t even need the stick, because you will automatically use good form. Before long you will find yourself incorporating this new pattern of movement into your daily life.