Even if you don’t exercise regularly, there is one thing you could do everyday that would significantly help with mobility, overall strength, and help with back and knee pain. Squat. What is a squat?. It’s a basic movement pattern we all instinctively know how to do as babies but we lose over time. Every time you sit or stand up you are essentially squatting. The problem is a lot of us will just flop down as we sit and then use our arms, or momentum to get back up again. Next time you go sit, focus on keeping your chest up, tightening your abdominal muscles. and sitting back with your hips and bending your knees. Try to control yourself as you go down. When you go to stand up, try not to use your hands. Tighten your abdominal muscles and glutes, lift your chest and push through your feet to come up. As simple as this sounds, doing the same movement we all do multiple times a day, but approaching it in a different way and using the muscles intended, we can greatly improve our mobility, strength, and reduce joint pain.