Rest Postures That Use Gravity for Passive Stretching

Rest postures that rely on gravity and the ground, without the use of furniture, are arguably one of the best methods for your body’s recovery from a hard workout. These postures, also referred to as “Archetypal Postures,” not only benefit the body’s recovery, but can also have an impact on your body’s glucose tolerance. When we sit in ways that mimic a caveman with no furniture, we stretch our tendons, ligaments and assist with better posture. 

Great news, we don’t need any help or timers or equipment, you simply need the floor or ground, and your own imagination. Your body will tell you when to adjust. There is truly no right or wrong way to do these passive stretches, the important thing is that you get off the couch and get on the ground. And can you believe it, these postures are likely to have more benefits than a standing desk! (But don’t get rid of it- it’s still better than sitting in a chair!) Your mobility and ability to get off the floor is the best predictor of a person’s ability to live alone if needed. So get up and GET DOWN.

What are some of the resting positions that use gravity to stretch your body?

Here are seven:

1. Side Sit (also called the “Z” Sit) 

   In this position, you simply sit with both glutes on the ground, you have one leg bent in front of you, and one leg bent to the side. The foot of your leg in front will likely rest on the thigh of the other leg. You may not be able to get both glutes on the floor in this position, but over time, your hip flexibility will increase to allow both glutes to have floor contact.

2. Long Legged Sit

   With this position, both legs are long, knees not bent, and out in front of you. It is ok here if your back rounds slightly. You can use the weight of your upper body to deepen this hamstring stretch. If your back gets tired, place your hands behind you and open your shoulders and stretch your chest as well.

3. High Kneel

   For this position, you can keep your toes tucked or untucked. If your knees hurt, you can place a pillow or blanket under them or transition to the next position…

4. Low Kneel

   Basically the same as the high kneel except your weight is shifted back and you are sitting on your calves and/or heels. This can also be done with toes tucked, which is an excellent stretch for your feet and toes, but most people can’t stay in that position too long. So untuck. Ahhhh.

5. Cross-Legged Sit

   This is the criss-cross-applesauce position. Here we add in a hip opener to the stretch. This posture is easier to stay in for a longer amount of time, so the benefits can add up.

6. Full Bottom of Squat

   This posture has many benefits as well, but we may not be able to hang down here as long as cross-legged sit. Just widen your feet enough so that you can lower your bottom as far as it will go close to the ground. Try and keep both heels on the ground as well. If it’s not possible to remain in this position without holding on to something, that’s fine! Grab a chair or your table leg. 

7. Hurdler Stretch

   This position has one leg bent behind you, and one leg extended straight in front of you, but pointed out to the side if possible. This is another position you can potentially hang in for quite some time. Enjoy!

No matter which posture you choose, remember it’s very important to get on and off the floor each day. Your body will thank you for choosing to stay off the furniture. And so might your dog!