A New Approach to Fitness: Lying Down Exercises for Better Balance and Flexibility
In today’s fast-paced world, many people strive to meet the goal of 10,000 steps a day. However, experts suggest that a less time-consuming alternative—performed while lying down—can significantly improve balance, flexibility, and agility in just two weeks. This routine, developed by Japanese scientists, requires only 10 minutes a day and involves tensing specific muscle groups while wiggling the toes. It is designed to help prevent falls in older adults and enhance posture and flexibility in younger individuals.
The exercise routine draws inspiration from Pilates, which also emphasizes balance, posture, strength, and flexibility. However, it is much less strenuous than traditional Pilates routines. According to a study published in the journal PLOS One, the benefits of this routine can be achieved with just one minute of daily practice.
The Science Behind the Routine
Professor Yoriko Atomi, from the Tokyo University of Agriculture and Technology, explains that controlling the torso, which accounts for about half of our body weight, is crucial for maintaining balance and preventing falls. She notes that improving balance not only increases agility but also enhances various motor skills, making daily activities more comfortable.
With the global population aging, preventing falls has become increasingly important. However, sedentary lifestyles and the obesity epidemic are working against these efforts. Professor Atomi, who has spent decades studying muscle adaptation, believes that the best way to address this issue could be through exercises performed on the floor.
The professor herself perfected this routine after suffering from chronic knee and lower back pain for years. Now, it is an essential part of her morning routine.
Study Findings and Results
A study involving 17 healthy men examined the effects of the routine. Participants were randomly assigned to either perform the exercise every morning or not, for two weeks. Their physical fitness was tested at the beginning and end of the study using sit-ups, a standing long jump, side-to-side leaping, and a 50-meter run. During the run, the degree of ‘sway’ in their torso was measured to assess balance and stability.
In the second phase of the study, 22 participants—both men and women—were tested in a side-stepping task. Researchers assessed how well they could control their head, back, pelvis, and ankles to avoid overbalancing.
Those who followed the routine for two weeks showed greater improvements in flexibility, agility, and static balance performance compared to those who did not. However, the ten-minute daily routine did not improve power or overall muscle strength. Despite this, participants who followed the routine were able to complete more controlled side-to-side leaps, likely due to the nervous system adapting to control muscles more effectively.
How to Perform the Routine
To begin the routine, lie on the floor with your knees bent at a 90-degree angle. Place both hands on your stomach to help visualize engaging your core. Then, tense the muscles directly beneath your fingertips, creating resistance. Repeat this eight times, moving your hands clockwise in a circle from the starting point. Repeat the whole process three times.
Next, tilt your pelvis backwards so your lower back comes into contact with the floor. Tense your abdominal muscles and push your hips upwards away from the ground to hover your glutes off the floor. Hold for five seconds and repeat ten times.
Return to your starting position, straighten one leg, and leave the other bent at 90 degrees. Raise the foot of the bent leg off the floor and curl your toes over while keeping your foot raised upwards towards the sky. Straighten the leg, scraping the heel along the floor while keeping your toes clenched. Once completely straight, point your toes away from you and hold for five seconds. Repeat three times on each leg.
Finally, with both legs straight, perform a “rock paper scissors” movement with your toes on each foot. Clench the toes for rock, flex for paper, and then raise your big toes on its own and cross it over the front of your second toe for scissors. Repeat five times.
