Ground based movement has gained in popularity in recent years, as it can help increase strength and mobility with minimal (often zero) equipment. Companies like Animal Flow and GMB are shining examples of utilizing this approach. I have explored both, and can vouch for their effectiveness. A good portion of the MovNat curriculum (which I hold a certification in) focuses on the benefits of being on the ground as well. The thinking is this: if you are going to end up on the ground at some point (on purpose or by accident), then it’s probably a good idea to spend more time getting down to, being on, and getting up from the ground. If part of your approach is fitness for health and longevity, then ground based movement could be a valuable addition to your fitness program!
A great way to start with ground-based movement is to explore lying and seated positions. Can you lie down on your back with your arms overhead comfortably? Can you sit cross legged without needing to elevate your hips? The beautiful thing about these passive positions is, the more time you spend in them the easier they become. A meditation pillow or yoga bolster are great implements to help ease into these positions. I have a foldable laptop bed desk that I sometimes use to do administrative work to increase comfort in these seated positions.
Another way to enhance your relationship to the ground is the use of dynamic movements, such as crawling, and rocking. Crawling builds full-body strength, including your shoulders, hips, core, wrists and ankles, as well as helps challenge your brain through contralateral movement. Rocking increases core strength, spinal and hip mobility, and coordination. Above all else, these dynamic movements are challenging and fun!
And when you start to spend more time sitting on the ground, you can also think about how you get down to the ground. How easy or difficult is it to get down? Do you feel stiff and restricted, like you need to hold onto a nearby surface to do so? Do you need to place your hand(s) on your knees? A test of your fitness is seeing how many points of contact (read: limbs) you need to get down and up off the ground, and a 2012 study found that the results were linked to longevity.
As with everything in fitness and in life, the more you practice something, the better you get. We spend every waking (and sleeping) moment being acted upon by gravity, and as such are constantly being pushed towards the ground. Building a better relationship to the ground through ground-based movement increases strength, mobility, and can have a hand in increasing longevity. If you find your current relationship to the ground awkward and uncomfortable, remember this: your body is an efficient machine, and will not expend energy to maintain skills it has no exposure to. The good news is that the more you get down to, spend time on, and getting up from the floor, the easier it becomes!
Comments