1. Start by standing upright, feet wider than shoulder-width apart, toes pointing slightly outwards - this is the sumo stance.
2. Grab a dowel or stick with both hands spaced comfortably apart and raise the stick above your head, fully extending your arms.
3. Make sure your back is straight and shoulders are down, not hunched up to your ears.
4. With your arms still extended overhead, begin to squat down by bending your knees and sinking your hips down and back while keeping your heels flat on the floor.
5. Continue to squat down as deep as your flexibility allows, aiming to keep the dowel directly above your head and back straight.
6. At the bottom of your squat, shift your weight slightly to one side, stretching deeper into the adductor and glute muscles of the side you're leaning towards.
7. Hold the stretch on one side for a desired duration, then return to the center deep squat position.
8. Shift your weight to the other side and repeat the stretch, holding for the same duration.
9. After completing the stretch on both sides, push through your heels and return to the starting upright position.
10. This constitutes one repetition. Perform the desired number of repetitions, focusing on keeping the movement controlled, especially during the stretch portion.
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