It’s nicely established that People spend an excessive amount of time sitting, and that actually isn’t anyone individual’s fault; society makes it exhausting to not.
Many individuals work desk jobs the place they sit for eight-plus hours every day, a number of people commute in automobiles or trains for hours every week and most of the people dwell in areas that require them to sit down down and drive from level A to level B as an alternative of strolling.
Sadly, sitting in a single place an excessive amount of can tighten up our joints and weaken our mobility. One option to fight the adverse results of sitting, although, is by entering into totally different positions, together with mendacity (and sitting) on the ground.
Rising flexibility and mobility by mendacity or sitting on the ground — or, transferring round generally — will help you keep away from joint ache, mentioned Jennifer Kostik-Johnson, a bodily therapist at West Virginia College Health System.
There are additionally different advantages to getting your self right down to the bottom every now and then (so long as you safely can). Right here’s what to know:
Mendacity on the ground in your abdomen will help fight the tightness that comes from sitting all day lengthy.
“Our hip flexors get tight when we sit,” mentioned Rachel Prusynski, a bodily therapist and spokesperson for the American Bodily Remedy Affiliation.
And also you in all probability spend a lot of the day sitting down, whether or not at work, on the sofa or within the automotive. “Lying on your floor on your stomach is kind of the opposite of that,” she added.
“It stretches out those hip flexors. It gets our low back and our hips into extension, and it’s just something that we don’t otherwise do if we’re not lying on the ground or lying on our stomach,” Prusynski mentioned.
Mendacity on the ground can be an effective way to maneuver your whole physique.
In keeping with Prusynski, getting up and down off the bottom is an effective way to check your mobility because it makes use of practically each joint within the physique.
It requires ankle motion, hip motion, hip power and extra, along with the flexibility to carry your physique in opposition to gravity, she mentioned.
Since it really works a lot of your physique, for those who do discover getting right down to the ground and as much as the ground a problem, Prusynski mentioned it’s best to see a bodily therapist who can watch your motion to see what’s holding you again.
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It’s additionally necessary for fall restoration.
“Getting up from the floor [is] very important if we’re older and take a fall,” mentioned Kostik-Johnson. If you understand how to correctly rise up and get right down to the ground, you’ll be extra doubtless to have the ability to get your self up for those who do take a tumble.
Whereas bodily therapists work on fall restoration and fall prevention, it’s true that falls do nonetheless occur, which makes this posture an necessary one to observe, added Prusynski.
Mendacity on the ground is necessary, however posture selection is much more necessary.
Mendacity on the ground has clear advantages in your mobility and well being, nevertheless it isn’t the be-all, end-all place. Whereas it may be an ideal motion so as to add to your every day routine, it shouldn’t be the one one.
“Physical activity needs variety,” mentioned Prusynski. That is how we forestall harm and keep cell via life. And the identical goes for posture; you shouldn’t spend all day mendacity on the bottom, sitting in a chair, standing up or doing anyone posture.
Whereas these actions aren’t unhealthy to do on their very own, they shouldn’t be the one posture you end up in. ”
“There is no bad posture. The best posture is the next posture,” mentioned Prusynski. That means, be sure you transfer round all through the day and go from sitting to working at a standing desk to mendacity in your abdomen and past.
Being sedentary is an even bigger downside than any not-so-great posture, she famous, and you’ll develop pains like again ache from staying nonetheless an excessive amount of.
“Changing positions throughout the day is so helpful,” Prusynski added.
If there are particular positions you may’t get into safely, that’s OK. Do what works for you.
“Some of our older folks probably can’t get down on the floor safely and get back up, so really, what they need to concentrate in general on is just general mobility,” mentioned Kostik-Johnson.
We spend hours and hours sitting day by day and that locks up your pelvis and hips and results in total stiffness, Kostik-Johnson added.
“And we always sit with back support, typically, or lean back in our recliner, and that doesn’t help with our core strength. That actually helps weaken our core,” Kostik-Johnson mentioned.
Transferring round as a lot as you may helps fight this by working your mobility and power.
However, you shouldn’t attempt to get right down to the bottom by yourself in case you have a historical past of falls, mobility points or sure well being situations.
When you’ve got a historical past of falls, mobility points or haven’t gotten right down to the ground (or up from the ground) in a while, it’s best to work with a bodily therapist to get to this lying-on-the-ground posture safely, mentioned Prusynski.
You must also discuss to a bodily therapist earlier than diving in in case you have arthritic knees or circulatory issues in your legs, added Kostik-Johnson.
Furthermore, for those who simply haven’t laid down on the bottom in a while, it’s best to observe it with somebody close by to allow them to assist you up for those who want it. Or, be sure you have a sofa or chair shut by which you could seize on to for assist, mentioned Kostik-Johnson.
You must also rise up from the bottom and right down to the bottom slowly to keep away from lightheadedness or harm, Prusynski added.
So long as you’re capable of lie on the bottom safely, it must be a aim posture to get into and out of as we age, Prusynski famous. For those who’re in a position, think about this motive sufficient to lie down on the bottom throughout your subsequent name — your mobility will thanks.
