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Most Effective Squat Exercises

Squat Exercises

Are you curious about how physiotherapy can transform your life? In this insightful blog post, we dive into a conversation with Saurabh Garg , a passionate and dedicated physiotherapist at Care2Cure Physiotherapy . With years of experience and a commitment to personalized care, Saurabh sheds light on the true benefits of physiotherapy, dispels common myths, and explains how his clinic is empowering individuals across all age groups.

 

The Journey of Saurabh Garg: From Injury to Healing Others

Saurabh’s passion for physiotherapy stems from his personal experiences with sports injuries. Having faced the challenges of recovery firsthand, he understands the physical and emotional toll that pain and immobility can take. This empathy drives his mission to help others regain their strength, mobility, and quality of life through evidence-based treatments and compassionate care.

 

At Care2Cure Physiotherapy , Saurabh and his team are committed to providing tailored solutions for every patient. Whether you’re an athlete recovering from an injury, a senior managing chronic pain, or a parent seeking pediatric care, Saurabh ensures that each treatment plan is designed to meet your unique needs.

 

Debunking Common Myths About Physiotherapy

Physiotherapy is often misunderstood, and many people hesitate to seek treatment due to misconceptions. Here are some of the most common myths—and the truth behind them:

 
  1. Myth: Physiotherapy is only for athletes or those recovering from surgery.
    Reality: Physiotherapy benefits everyone! From managing chronic conditions like arthritis to improving posture and preventing injuries, it’s a versatile tool for enhancing overall well-being.

  2. Myth: Physiotherapy is painful.
    Reality: While some discomfort may occur during certain exercises, physiotherapy is designed to alleviate pain in the long term. Techniques like manual therapy, acupuncture, and osteopathy are gentle yet effective.

  3. Myth: You don’t need a referral to see a physiotherapist.
    Reality: In most cases, you can book an appointment directly without a doctor’s referral, making it easier to access care when you need it.

 

By addressing these misconceptions, Saurabh hopes to encourage more people to explore the transformative potential of physiotherapy.

 

Comprehensive Services for Every Stage of Life

At Care2Cure Physiotherapy , patients have access to a wide range of services designed to promote holistic wellness. These include:

 
  • Acupuncture: A natural way to reduce pain and inflammation while promoting healing.
  • Osteopathy: A hands-on approach to diagnosing and treating musculoskeletal issues.
  • Pediatric Physiotherapy: Helping children overcome developmental delays and movement disorders.
  • Geriatric Care: Supporting seniors in maintaining independence and managing age-related conditions.
  • Sports Injury Rehabilitation: Tailored programs to get athletes back in the game safely and effectively.
 

Each service is delivered with a focus on personalized care, ensuring that every patient receives the attention and support they deserve.

 

Why Personalized Care Matters

One of the cornerstones of Saurabh’s practice is his belief in a comprehensive wellness approach. He emphasizes that no two patients are alike, which is why cookie-cutter solutions simply don’t work. By taking the time to understand each individual’s goals, challenges, and lifestyle, Saurabh creates customized treatment plans that deliver lasting results.

 

This patient-centered philosophy has earned Care2Cure Physiotherapy a reputation as one of the most trusted clinics in the region. Patients leave feeling empowered, informed, and motivated to take charge of their health.

 

Beyond the Clinic: Community Engagement and Personal Interests

Outside of work, Saurabh is deeply involved in community initiatives aimed at promoting health and wellness. He frequently conducts workshops and seminars to educate the public about injury prevention, posture correction, and the importance of staying active. His dedication extends beyond the clinic walls, reflecting his genuine desire to make a positive impact.

 

When he’s not helping patients, Saurabh enjoys staying active himself—whether it’s playing sports, hiking, or practicing yoga. His love for an active lifestyle inspires him to help others achieve their fitness goals.

 

Visit Care2Cure Physiotherapy Today

If you’re ready to take the first step toward better health, Care2Cure Physiotherapy is here to support you. Located at 4235 Strandherd Dr , the clinic offers flexible hours to accommodate busy schedules.

 

For appointments or inquiries, call 1-613-440-6600 or visit their website at www.care2curephysiotherapy.com .

 

Conclusion

Physiotherapy isn’t just about treating injuries—it’s about empowering individuals to live fuller, healthier lives. With Saurabh Garg and the team at Care2Cure Physiotherapy , you’ll find a partner who truly cares about your journey to wellness. Don’t let pain or mobility issues hold you back any longer. Reach out today and discover the transformative power of personalized physiotherapy!

 

Squats are not just about glutes. They are a functional exercise that helps to strengthen your legs as well as your core. Doing squats daily reduces your risk of injuring your knee and ankles especially during winters when risks of falling are higher.

Benefits of squats:

· Intensify the strength in the muscles of your thighs.
· Repairs hamstring tear.
· Makes your ligaments and tendons stronger.
· Boosts bone mineral density.
· Improves flexibility.
· Improves posture.
· Helps gain stability in her knees.
· Strengthen your spine.
Doing squats daily helps to ease up your daily tasks and routine and also helps to improve your balance and mobility. This is one way of preventing ACL injuries. Check our blog “The Best Ways to Prevent ACL Injuries” to know more about ACL injuries.

Here are some of the 5 best and most effective squat exercises:

1. Side-kick squats:

Let’s begin with some simple squats!
For this exercise of squats, you will need:
– Good running shoes
– Yoga matt
– And lots of water
1. you want to start by doing some basic squats 5 times.
2. Now, when you come up from your basic squats position, you want to kick your right leg up as high as possible.
3. And drop down immediately to the basic squats position.
4. Repeat this 10 times on each leg and move to the next exercise.
These types of squats improve the flexibility in your legs by stretching the muscles of your thighs. The ligaments of the knee also strengthen by keeping the patella well in place.

2. Rectangle squats:

For this set of squats, you want to begin by positioning yourself:
1. Stand with your spine straight and legs far apart from each other. Maybe a bit away from shoulder’s length.
2. Make sure your toes are facing to the sides and not the front.
3. Place your hands on your hip and begin bending your knees i.e., squats.
4. Ensure that your back is arched straight!
These types of squats will help stretch your hamstring and muscles of the calf and eventually promote the flexibility of your legs.

3. Bosu-ball Squats:

What you need for this exercise:
– Bosu ball: which is a semi-circular ball with the half surface flat and another half ball.
– Good pair of running shoes
– Assistance/ Hand support
You want to first begin by relaxing your muscles by shaking off your hands and legs and drinking some water. (Resting for a minute or 2 is ideal as well.)
1. You want to place the Bosu ball upside down i.e., not on the flat surface, and keep the flat for yourself to stand on.
2. Step on the flat surface of the Bosu ball and try to balance by holding someone’s hand or taking the support of a wall/pole.
3. You can start with 10 basic squats with support or without support, whichever is the best for you to begin with.
4. Later, you can try to squat on one leg with the other leg stretched in the front.
5. You can take support with your hands and eventually try without any support.
6. Repeat this exercise 10 times on each leg.
The benefit of squats with Bosu ball is that they help to develop a stronger core, improve balance, and develop stability of the ankles, knees, and legs.

4. Curtsy squats:

What you need for this exercise:
– Good pair of shoes
– Yoga mat
– And a good smile!
7. Start by loosening up your body muscles by shaking off your legs and arms.
8. Stand straight with your feet apart at a shoulder’s length.
9. Place your hands on your hip and begin with sliding your right foot behind your left diagonally.
10. When doing step (3), bend for squats aiming to touch the ground gently with your right knee.
11. Come back up to position (2) and repeat this exercise with the same leg 10 times.
12. Repeat the same for the other leg.
Curtsy squats help to strengthen your thigh muscles and especially your hamstrings. These also work best to improve the overall stability by increasing the agility of your ankles in case of sudden falls.

5. Bulgarian Split Squats:

What you need for this exercise:
– Stool/bench
– Dumbbells (1kg/2lbs)
1. To begin with this series of squats you want to position yourself in front of the stool with dumbbells in each hand.
2. Rest your right foot on the bench behind you at a distance of 1 foot or 30 cms from your left foot, comfortable enough to be able to perform squats
3. Keep your back/spine straight and chest open.
4. Now, squat down on your left leg along with pushing your body weight up with the help of your right ankle.
5. Repeat this for 10 sides on each foot.

This type of squat helps to strengthen your ankle and knee and also contributes to shaping your glutes and burning fats in your thigh region.  

At Care2Cure Physiotherapy & Rehab Centre, build strength and mobility within 10 sessions with a personalized plan of exercises that is best just for you! 

Book an appointment with a physiotherapist and know the right exercises for your lower limbs today!

Call us on 613-695-7733 

Or email us at info@care2curephysiotherapy.com.

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Athletic taping,Behavioural Remedies,care2cure,Custom Knee Braces Ottawa,Joint mobilization techniques,Medical compression stockings,Muscle stretching,Patello femoral syndrome
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