The whole net

Deep squat hold

Medium2 minNothing

Sink as low as comfortable, heels down if you can, and sway gently. The resting position humans used for millennia loads ankles, hips, and back in one shape.

The dose

Accumulate 2 minutes a day, sway often

How to do it

01Stand with feet a little wider than hips, toes turned slightly out.
02Sink down as low as stays comfortable, heels staying down if they can.
03Let the elbows rest inside the knees and gently press them apart.
04Sway, shift, and rock rather than holding rigidly still; accumulate your two minutes in any number of visits.

Mistakes that waste your reps

Forcing depth the ankles do not have yet; elevate the heels instead of tipping forward.
Holding a frozen pose; the sway is what moves fluid through the tissue.
Treating one long grim hold as the goal rather than easy repeated visits.

Where this comes from

evidence · emergingestablished practice

Discomfort that eases as you move is normal; pain that sharpens is a stop sign. If this area is injured or persistently painful, a clinician outranks this page.

Written by Kyle Jenkin · updated August 31, 2026 · how we grade evidence

Pairs well with

Lateral line

Overhead side bend

Reach one arm overhead and bend away from it, keeping both feet heavy. You are opening the long seam that runs from ankle to armpit, one of the most under-stretched lines in a chair-shaped life.

→ 3 slow bends per side, exhale into each

Easy2 minevidence · emergingWilke 2016 · myofascial chains

Superficial back line

Hip hinge fold

Soft knees, long spine, fold from the hips and let the arms hang. This loads the best-evidenced fascial chain in the body, one continuous sheet from sole to scalp.

→ 5 slow folds, 3 breaths at the bottom

Easy2 minevidence · strongWilke 2016 · back line verified

One move is a start. A thread is better.

Find your thread →All fascia lines moves

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