It is widely recognized that Americans spend excessive amounts of time sitting, a trend largely driven by societal structures rather than individual choice. Many individuals hold desk-based occupations requiring eight or more hours of seated work daily, while lengthy commutes in cars or trains add to sedentary hours. Additionally, urban and suburban designs often necessitate driving rather than walking for daily errands.
The Physical Toll of Prolonged Sitting
Remaining in a seated position for extended periods can lead to joint tightness and diminished mobility. Jennifer Kostik-Johnson, a physical therapist at the West Virginia University Health System, emphasizes that increasing flexibility and mobility through varied positions, including lying or sitting on the floor, can help mitigate joint pain. Moving around in general is crucial for maintaining physical health.
Benefits of Ground-Based Positions
Adopting floor positions offers multiple advantages, provided it is done safely. Lying on the stomach specifically targets tightness resulting from all-day sitting.
"Our hip flexors get tight when we sit," explained Rachel Prusynski, a physical therapist and spokesperson for the American Physical Therapy Association. Most people spend the majority of their day seated at work, on couches, or in vehicles. "Lying on your floor on your stomach is kind of the opposite of that," she added.
This position stretches the hip flexors and promotes extension in the lower back and hips, movements rarely performed otherwise. Prusynski noted that lying on the floor also engages the entire body, making getting up and down an excellent test of overall mobility, as it utilizes nearly every joint.
Fall Recovery and Prevention
Beyond flexibility, floor lying is vital for fall recovery, especially for older adults. "Getting up from the floor [is] very important if we’re older and take a fall," said Kostik-Johnson. Practicing how to safely get down and up from the floor increases the likelihood of self-recovery after a tumble. While physical therapists focus on fall prevention, accidents still occur, making this skill essential to practice, Prusynski added.
The Importance of Posture Variety
Although lying on the floor has clear benefits, it should not be the sole position adopted. "Physical activity needs variety," Prusynski stated, highlighting that diversity in movement prevents injuries and sustains mobility throughout life. The same principle applies to posture; no single position—whether lying, sitting, or standing—should dominate the day.
"There is no bad posture. The best posture is the next posture," Prusynski remarked, encouraging frequent changes in position throughout the day. Sedentary behavior poses a greater risk than any specific posture, often leading to issues like back pain from prolonged stillness. "Changing positions throughout the day is so helpful," she concluded.
Tailoring Movements to Individual Needs
For those unable to safely assume floor positions, focusing on general mobility is key. Kostik-Johnson pointed out that older adults may find getting down and up from the floor challenging, so they should concentrate on overall movement. Extended sitting locks the pelvis and hips, causing stiffness, and reliance on back support can weaken core strength.
Moving as much as possible combats these effects by enhancing mobility and strength. However, individuals with a history of falls, mobility issues, or specific health conditions should avoid attempting floor positions alone.
Safety Considerations and Professional Guidance
Prusynski advises consulting a physical therapist before trying floor lying if you have a history of falls, mobility concerns, or have not practiced such movements recently. Kostik-Johnson adds that those with arthritic knees or circulatory leg problems should also seek professional advice.
For beginners, practicing with someone nearby or near supportive furniture like a couch or chair is recommended. Moving slowly when getting up or down prevents lightheadedness and injury. As long as it can be done safely, achieving and maintaining the ability to lie on the ground should be a goal for aging individuals.
Incorporating floor lying into daily routines, such as during phone calls, can significantly benefit mobility and overall health, offering a simple yet effective countermeasure to the stiffness of modern sedentary lifestyles.
