ScienceDirect
a
MovementREV, Scottsdale, AZ, USA
b
LA Sport and Spine, Los Angeles, CA, USA
Lack of movement variability and the precipitous rise of floor multiple times a day increasing total body strength
sedentary postures have resulted in an increase in evolu- with activity of daily living (Beach, 2015b). The sitting
tionary mismatch conditions such as low back pain, heart rising test described by Brito, Ricardo, et al. has been
disease, fallen arches, obesity, etc. (Lieberman, 2013). researched and presented as predictor of mortality in
Phillip Beach, DO describes our modern shift away from 51e94 year olds (Brito et al., 2014).
spending time resting on the floor and from experiencing This article presents four of the common floor resting
our physical environment through the sense of touch of the postures proposed by Dr. Beach along with support and
important sensory organs such as our bare feet (Beach, exercise techniques to ensure the postures are accessible
2010). This echoes the work of Vladimir Janda, MD who by all, comfortably without pain, to allow the body to
taught that loss of sensory input from the soles of the feet recognize them as rest (Beach, 2010 and 2015b).
was a primary factor to be addressed in rehabilitation By developing tolerance for these rest positions and
(Janda et al., 2006). We are in fact suffering from sensory later mastery of them will aid in health promotion and
blindness due to lack of sensory input from the periphery of performance enhancement. Like a musical instrument goes
the body (called de-afferentation). out of “tune” so does the body (Beach, 2015a). What
The importance of bringing the body back in to tune to follows are simple yet challenging positions to practice
decrease injury and illness potential to optimize the quality rediscovering rest postures used by humans for millions of
of life and health while improving performance is well years as a means of physical recovery.
accepted in the sports medicine and rehabilitation com- General Guideline for All Rest Postures (Beach, 2015b):
munities (Beach 2010, Cook 2010, Lewit 2006, Verstegen
and Williams, 2012).
! Pain free and comfortable. Imagine that you would be
Floor or ground resting is embedded in our evolutionary
able to sit like this for 20 min without discomfort.
past and therefore the intelligence of the body knows
! Use as many pillows, towel rolls, or bolsters as needed to
when we are on the floor resting and automatically
access a pain free and comfortable position.
switches our autonomic nervous system to the para-
! If unable to find a comfortable pain free range of
sympathetic dominant system of “rest and digest”. An
motion in seated, work on getting into and out of the
added benefit of spending time resting on the floor
positions, in a pain free, comfortable, modified range
throughout the day is an opportunity to stand up from the
of motion.
! Use as much support as needed to stand up or sit down to
floor. Such as a dowel, chair, or your hands.
*
This paper may be photocopied for educational use. ! Do “little and often”. Aim for 4-5x each, 4-5x during the
* Corresponding author. day, everyday.
E-mail address: anna@movementrev.com (A.J. Hartman).
http://dx.doi.org/10.1016/j.jbmt.2016.06.013
1360-8592/ª 2016 Elsevier Ltd. All rights reserved.
Please cite this article in press as: Hartman, A.J., Liebenson, C., Rest, resiliency, and retuning the body, Journal of Bodywork &
Movement Therapies (2016), http://dx.doi.org/10.1016/j.jbmt.2016.06.013
+ MODEL
2 A.J. Hartman, C. Liebenson
Please cite this article in press as: Hartman, A.J., Liebenson, C., Rest, resiliency, and retuning the body, Journal of Bodywork &
Movement Therapies (2016), http://dx.doi.org/10.1016/j.jbmt.2016.06.013
+ MODEL
Rest, resiliency, and retuning the body 3
Please cite this article in press as: Hartman, A.J., Liebenson, C., Rest, resiliency, and retuning the body, Journal of Bodywork &
Movement Therapies (2016), http://dx.doi.org/10.1016/j.jbmt.2016.06.013
+ MODEL
4 A.J. Hartman, C. Liebenson
! Once it is comfortable to have the hips low, chest Beach, P., April 2015a. Understanding Movement via Contractile
up, and knees forward stay in this position for 4e5 Fields at Pilates on Tour Rehabilitation Summit. Tempe, AZ.
slow exhalations. Beach, P., April 2015b. Archetypal Postures and Erectorcises at
! Return to standing by lowering hands to the ground Pilates on Tour Rehabilitation Summit. Tempe, AZ.
Brito, L.B., Ricardo, D.R., Araújo, D.S., Ramos, P.S., Myers, J.,
shifting weight forwards and lift hips returning to a
Araújo, C.G., 2014 Jul. Ability to sit and rise from the floor as a
forward fold. predictor of all-cause mortality. Eur J Prev Cardiol. 21 (7),
! Repeat 4 times. 892e898.
Cook, G., 2010. Movement- Functional Movement Systems:
NOTE: If you suffer from sciatica or a back problem that Screening, Assessment and Corrective Strategies. On Target
is aggravated in the morning time, after sitting or driving or Publications, Santa Cruz, CA.
worse when bending forward avoid the deep squat position Janda, V., Frank, C., Liebenson, C., 2006. Evaluation of Muscle
until symptoms subside. When attempting it perform only a Imbalances in Liebenson CS. Rehabilitation of the Spine, second
single repetition with just 1e2 breaths. ed. Lippincott, Philadelphia.
Lewit, K., 2006. Finding the Key Link in Liebenson CS. Rehabilita-
tion of the Spine, second ed. Lippincott, Philadelphia.
References Lieberman, D., 2013. The Story of the the Human Body. Random
House, New York.
Beach, P., 2010. Muscles and Meridians: the Manipulation of Shape. Verstegen, M., Williams, P., 2012. Every Day Is Game Day. Rodale.
Elsevier.
Please cite this article in press as: Hartman, A.J., Liebenson, C., Rest, resiliency, and retuning the body, Journal of Bodywork &
Movement Therapies (2016), http://dx.doi.org/10.1016/j.jbmt.2016.06.013