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Knee, Shoulder, or Neck Pain? Try Sitting Floor e-cise!

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While it looks very easy , Sitting Floor is an exercise that may help with your neck, shoulder, or knee pain. There are quite a few exercises in the Egoscue method that use forces of gravity to work on joint alignment.


The exercises in this category make you to stay in the same position from 1 minute to sometimes 30 minutes or longer. They seem strange or sometimes too easy but they often get the most impressive results .


The Sitting Floor e-cise is one of them. It uses a combination of gravity and muscle tension to work on the spine position and an ankle-knee-hip-shoulder link:

Sitting-floor exercise

  1. Sit against a wall with your legs straight out in front of you.
    – Your buttocks and upper back should be against the wall the entire time.
  2. Squeeze your shoulder blades together and hold. Put your hands on your thighs palms up.
    – Do not lift the shoulders; only squeeze them back and down.
  3. Tighten the thighs and flex the feet back so that your toes are pointing back toward you.
    – Concentrate on pulling your feet back evenly.
  4. You should keep your blades pulled together, your thighs tight and your feet flexed back.
    – Don’t work one side harder than the other, try keeping your body bilateral.
  5. Hold for 3 to 6 minutes.


A few actions take place in Sitting Floor position:

  • The gravity loads hips and shoulders equally bringing them into more functional position.
  • Thoracic and lumbar spine are forced into extension.
  • The ankle-knee-hip-shoulder link gets re-established when upper body is in more functional position, quads are tight, and knees and ankles are semi-unloaded.
  • The strengthening of the thigh muscles improves the knee position.
    It could be a very good exercise for a condition known as Chondromalacia – an inflammation of a patella (or a kneecap) due to chronic friction in a misaligned knee.
  • Thoracic extension improves a head position. If you cannot keep their head comfortably on the wall in Standing at Wall e-cise you may have a forward head. Sitting Floor will hep you


Granted, an improved alignment may not stay too long after the exercise but the results of the posture therapy are cumulative  – as long as one continues with their daily exercises.

As time goes on the muscles along the spine will change their length and tension, improving a spine and a head position.

Changing a head position will eventually release the tension in the neck and shoulders.

The thigh muscle engagement will improve a femur and knee position.


For some people, the Sitting Floor does not seem to be too hard. For others – it’s a real challenge.

When I first tried Sitting Floor, I hated it. I once saw a very fit lady whose legs were uncontrollably shaking during the whole exercise (with no ill effect afterward).

Try doing Sitting Floor for a few days a see how it feels. As always, start with shorter time and listen to your body.

If for any reason this e-cise does not feel good or generates pain, use your own judgment. You can either stop it altogether or start with shorter time and gradually increase it.

Your body is an ultimate judge of what works for you and what does not.

Please let me know if you have any questions about Sitting Floor e-cise, whether you liked it or not, and what you experienced doing it.

Be Upright. Be Happy. Live Pain Free.





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Natalia Dashkovskaya

Natalia Dashkovskaya

3 Responses

  1. Hi , is it normal to feel intense tingling in both legs after doing this? I had pins and needles after doing this. It lasted for less than a minute but it still got me concerned. Is this normal?

    1. It means that it’s a bigger stretch than your body can handle at the moment. I suggest you start with 30 (or even 20 seconds) and see if a shorter time does not bring a tingling sensation. Then GRADUALLY increase the time to recommended amount. And I mean *gradually* – it may take you days or weeks, there is no hurry. Always listen to your body and be safe.

  2. My upper back and buttocks does not touch the wall together, its either back touching the wall or buttocks.

    Does it mean I have a bad posture?
    Will this exercise help in correcting my posture?

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