Modern life encourages prolonged sitting, but this has consequences for our joints and flexibility. Physical therapists now recommend a simple countermeasure: spending time lying on the floor. The practice isn’t just about avoiding discomfort; it’s about maintaining fundamental mobility, especially as we get older.
The Problem with Sitting
The average person spends the majority of their day seated—at work, in transit, or at home. This prolonged inactivity causes hip flexors to tighten, weakens core muscles, and reduces overall joint flexibility. While unavoidable for many, these effects can lead to chronic pain and decreased mobility.
The Benefits of Floor Time
Lying on your stomach stretches tight hip flexors, a direct antidote to the effects of sitting. Getting up and down from the floor engages nearly every joint in the body, testing (and building) strength and coordination.
“There is no bad posture. The best posture is the next posture.” – Rachel Prusynski, physical therapist
This practice also has practical benefits for older adults. The ability to get up from the floor after a fall is critical ; it’s a skill that can prevent serious injury and maintain independence.
How to Implement It Safely
The key isn’t only lying on the floor, but varying your posture throughout the day. If you haven’t done this in a while, start slowly and with support nearby. Individuals with pre-existing conditions (falls, mobility issues, arthritis, circulatory problems) should consult a physical therapist before attempting this.
Beyond Floor Time
While lying on the floor is a good starting point, the biggest risk is prolonged inactivity, not any single posture. The goal is to move frequently and avoid staying in one position for too long. This means alternating between sitting, standing, and lying down to keep joints mobile and muscles engaged.
Ultimately, integrating brief periods of floor time into your routine can be a low-effort way to improve flexibility, build strength, and prepare for the physical challenges of aging.
