The Hidden Health Boost of Lying on the Floor as You Age
It’s well established that Americans spend excessive time seated remain sedentary for extended periods engage in prolonged sitting sit for an overly long duration be inactive for too many hours stay in one place for too long have a habit of remaining seated excessively devote too much time to being stationary overindulge in sitting activities linger in a seated position for too long and that truly isn't the responsibility of any single individual; society creates challenges that make it difficult to avoid.
Numerous individuals have office positions that involve sitting for more than eight hours daily, many travel by car or train for several hours weekly, and the majority reside in locations that necessitate driving between places rather than walking.
Regrettably, remaining in the same posture for extended periods can cause stiffness in our joints and reduce our range of motion. However, one effective method to counteract the harmful impacts of prolonged sitting is to frequently change positions, such as lying down or sitting on the floor.
Enhancing your agility and movement by lying down or sitting on the ground—or simply being active—can assist in preventing joint discomfort, according to reports. Jennifer Kostik-Johnson a physiotherapist with the West Virginia University Health System.
There are additional advantages to occasionally grounding yourself physically (provided it's done safely). Here's what you should be aware of:
Resting on your stomach on the floor may alleviate the stiffness caused by prolonged sitting.
"Our hip flexors become stiff from sitting," he said. "Remaining seated causes our hip flexors to tighten," she mentioned. "Sitting for long periods leads to tightened hip flexors," they explained. "When we're sedentary, our hip flexors tend to contract," noted the expert. "A common issue is that prolonged sitting makes the hip flexors rigid," stated the professional. Rachel Prusynski, A physiotherapist and representative of the American Physical Therapy Association.
And you likely spend much of your day seated, whether at your job, on the sofa, or in your vehicle. "Being lying on your floor face-down is somewhat the reverse of that," she mentioned.
"It lengthens the hip flexor muscles. It helps move our lower back and hips into an extended position, and it's something we typically don't do unless we're lying on our back or face down," Prusynski explained.
Being stretched out on the ground is an excellent method to engage all parts of your body.
As per Prusynski, rising from and returning to the floor is an effective method to assess your flexibility, since it engages almost all the joints in the body.
It involves foot motion, hip movement, hip power, and more, along with the capability to raise your body against gravity, she explained.
Because it affects so many parts of your body, if you find it difficult to get down onto the floor and then stand back up, Prusynski suggests consulting a physical therapist who can observe your movements to identify what's limiting you.
It's equally significant for autumn restoration.
"Rising from the ground is crucial when you're elderly and experience a fall," stated Kostik-Johnson. Knowing the correct method to lower yourself onto the floor and rise again increases your chances of getting back up after an accident.
Although physical therapists focus on recovering from and preventing falls, it remains true that falls can still occur, making this position essential to master, noted Prusynski.
Being lying down on the ground is significant, yet having a greater range of postures is far more crucial.
Resting on the ground offers distinct advantages for flexibility and overall well-being, yet it is not the ultimate solution. Although it can serve as an effective exercise to incorporate into your everyday activities, it should not replace all other forms of movement.
"Variety in physical activity is essential," stated Prusynski. This helps us avoid injuries and maintain mobility throughout our lives. The same principle applies to posture; you should not remain lying down all day, seated in a chair, standing upright, or maintaining any single position continuously.
Although these exercises are not harmful when done individually, they should not be the sole position you maintain.
"There is no such thing as poor posture. The optimal posture is the one you adopt next," stated Prusynski. In other words, ensure you shift positions during the day and transition from sitting to working at a standing desk lying on your back and further.
She pointed out that being inactive poses a greater issue than poor posture, and prolonged sitting can lead to discomfort such as lower back pain.
"Switching up your position during the day can be very beneficial," Prusynski said. "Moving around different positions throughout the day really makes a difference," Prusynski noted. "It’s quite useful to change positions regularly during the day," Prusynski remarked. "Frequently shifting postures during the day helps a lot," Prusynski mentioned. "Being able to switch positions throughout the day is highly advantageous," Prusynski stated.
If some roles are not accessible to you without risk, that's fine. Choose what suits your needs best.
"Some of our senior citizens might not be able to comfortably go down onto the floor and rise again safely, so ultimately, what they should focus on overall is improving their general movement," said Kostik-Johnson.
We spend countless hours each day seated, which causes tension in the pelvic area and hips, resulting in general rigidity, Kostik-Johnson noted.
"And we usually sit with something supporting our backs, like in a reclining chair, which isn't good for building core strength. In fact, it can make our core weaker," Kostik-Johnson explained.
Increasing physical activity as much as possible aids in fighting this by improving your flexibility and power.
However, you should not attempt to reach the floor alone if you have a past record of falling, movement difficulties, or specific medical problems.
If you've experienced falls before, have trouble moving around, or haven't been able to get onto or stand up from the floor recently, Prusynski advises working with a physical therapist to learn how to reach this position safely.
Kostik-Johnson also advised consulting with a physical therapist prior to starting if you suffer from knee arthritis or circulation issues in your legs.
Additionally, if you haven't been lying flat on the floor recently, it's advisable to do so under supervision so that another person can assist you if necessary. Alternatively, ensure there is a sofa or chair within reach where you can hold onto for stability, according to Kostik-Johnson.
You should also rise slowly from the floor and lower yourself back down gradually to prevent dizziness or harm, Prusynski said.
As long as you can comfortably lie on the floor, it should become a standard position to adopt and exit as we grow older, Prusynski said. If possible, take this as sufficient motivation to lie down on the ground during your next phone call—your flexibility will appreciate it.
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