Sitting on the floor

Seating Sqout

Sitting on the floor is the new mobility movement.

Sitting at the desk and sitting on the floor.

Working in the office is a challenging task for the body, and in the last few years, something made this task even worst.

Covid-19 forced millions of people worldwide to work from home.

Consequently, many people reduce their daily movement activity and start increasing their stress response to work and everyday life.

But what does covid-19 have to do with seating on the floor, you may ask yourself?

Well, for convenience, and other rules, such as hygiene too, we nowadays spend most of our time sitting on chairs.

At least within Western cultural settings.

Asian Squat

But as we all know, floor seating is an ancient practice in the East side of the world.

In our collective mind, we all can refer to Asian people squatting anywhere they can, and with not much problem.

Asian Squot

In the West, squatting is associated with going to the gym, training, and being sporty.

It is funny, isn’t it?!

So, that’s where covid-19 is linked to seating on the floor.

I am working from home and sitting on the floor.

Due to the covid pandemic, many people have started working from home.

But the home ergonomics for office work differ from those in the office.

In addition to this, we have to add that as big and comfortable as a chair can be, it is always a chair. Indeed, the chair is a silent killer.

Sitting on a chair limits our ability to move around as discomfort arises.

Think now about sitting on the floor and standing back up.

For the average adult, doing this task is not a comfortable thing.

Why so?

Well, because we are not used to it.

All this year, sitting on a chair did reduce our body adaptability to the ground sitting.

Sitting on a chair for long hours would:

  • stiff up the hips, which are in constant flexion
  • increase pressure on the Lumbar back
  • arch the thoracic area, with an increase in kyphosis
  • reduce the necessity for mobility

In fact, within 20 minutes of no movement, a muscle would adapt to the shape it is sitting into.

On the other hand, as the muscle starts losing its neuroplasticity, the joints controlled by those muscles would start stiffening up too.

This is such a domino effect that it would break the equilibrium along the stability/mobility joints chain.

How to prevent this?

Well, sitting on the floor is a good start.

Mobility exercises for seating on the floor

Sitting on the floor comes with the benefits of more mobility options.

As we may feel uncomfortable with the sitting position, changing position would be a spontaneous and comfortable act once on the floor.

But as we are so used to sitting on chairs, starting sitting on the floor for 8 hours a day can be challenging.

So, rather than sitting on a chair all day, initially switching between floor sitting, chair and standing up is good.

This process would allow the body to slowly break the bad habit of rounding onto the desk from the stiff chair seating.

Also, the body is not designed to either sit on a chair or stand up for so long for so many days.

So the habit of changing position would improve mobility, and with it, many other things would come down to and ease.

In conclusion, to improve the Upper Cross Syndrome (UCS) presentation of someone who spends long hours sitting at a desk, the steps to take are:

  • reduce the symptoms of pain and discomfort in the Cx area
  • start losing up the thoracic area
  • Improving hip mobility allows the person to spend more time on the floor.

The work that needs to be done within the thoracic area is to lose the vertebrae by doing some mobs and reducing tension on the lat dorsi muscle.

In this next post, we will look into the following:

  • How to sit on the floor and how to stand back up
  • Exercises that can help to improve the floor seating time.

Would you like to improve your mobility? Book Now a Thai yoga class with Giovanni or a Massage session to learn more about what can help you.


Giovanni La Rocca

Giovanni moved to Melbourne, Australia, from Italy in 2008 and became a citizen in 2017. He started studying massage therapy in 2016, then completed a Bachelor of Health Science in Clinical Myotherapy in August 2024. During those years, he also specialised in Thai Massage and Manual Lymphatic Drainage for presentations like Lipedema and Lymphoedema. Nowadays, he runs his clinic in Fitzroy North, Melbourne, where he integrates movement therapy into his practice to enhance overall well-being. He also values meditation, having completed several Vipassana courses. Committed to continuous learning, he aims to share his expertise in integrated therapies to help others achieve balance and resilience.

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Arm Lymphoedema Quiz

Based on the original document - Piller,NB (2006) Lymphoedema Research unit Department of surgery, Flinders Medical Centre, Bedford Park, South Australia,  5042 (Adapted and reprinted with permission). This guide is designed as an educational aid-based primary on experience, no evidence in literature.

1. More than 10 nodes removed from armpit
2. Radiotherapy to armpit area
3. More than 2 infections (redness) in the limb per year
4. Whole of Breast Removed (Mastectomy)
5. More than 2 but less than 10 nodes removed from armpit
6. Radiotherapy to chest/breast area
7. Fluids drained from wound more than 1 week
8. Infection at the wound site
9. One infection (redness) in the limb per year
10. Heaviness, tightness or tension in the limb at times
11. Frequent cuts/scratches to the limb
12. Dry skin
13. Part of Breast removed
14. 1 or 2 nodes removed from armpit
15. Limb feels different as the day progresses

OTHER PROBLEMS WHICH MAY ADD TO RISK

16. Body weight is very high (obese)
17. Surgery was on side of dominant hand
18. Generally experience high stress levels
19. Generally have high non-controlled blood pressure
20. Body weight is a little high (overweight)
21. Frequent long distance air traveler
22. Previous or current other injuries to limb/shoulder
23. Thyroid gland activity is not normal and not medicated
24. “At risk” limb is used for repetitive actions
25. Often carry heavy loads for long periods using “at risk” arm
26 Smoking is currently part of my life
27. Swelling was present in limb prior to surgery

What to do now?

  • If you are at LOW RISK, then you will benefit from a range of appropriate educational literature that may be able to even further reduce the risk of developing lymphoedema.

  • If you are at MODERATE or HIGH RISK, then the educational materials will also benefit you. Ideally, if you are in these categories, you should have a non-invasive assessment (Bio-impedance spectroscopy or Tissue Dielectric Constants) to determine if there are already some fluid accumulations in your "risk" limb.

Independently of your level of risk, Giovanni offers 15-minute Online Consultation to better guide you on how to manage this presentation, or prevent any degeneration.

Book your free 15-minutes online consultation now.

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Lipedema Quiz

This is not a diagnostic tool but only a guide.
To learn more about the Lipedema presentation, contact Giovanni by sending the result, or booking a free 15-minute online consultation. Be sure to include your full name and email address in the form below (At the end of the quiz).

If you prefer to contact Giovanni anonymously, call with a private number at 0449790781.

Texture of fatty tissue may feel granular and/orfibrotic
Symmetrical, disproportionate accumulation of fatty tissue (refer to picture on the Lipedema page)
The waist may be small in proportion to thighs, buttocks, and legs
Cuffs or bulges may develop around joints (e.g. ankles, knees, elbows, wrists). Feet remainunaffected unless lymphoedema is a comorbidity
Legs are often hypersensitive to touch and pressureand may feel cold
Affected areas may bruise easily with minimaltrauma
Patients describe affected areas as sore, painful, heavy, swollen and tired
Symptoms can worsen in hot weather, during orafter exercise, standing or sitting for long periods
Fat pads, which can be tender or painful, accumulate on the upper outer thighs, inner thighs, and around the knee area, can cause abnormal gait,and contribute to joint pain
Filling of the retromalleolar sulcus
Hypermobility
Soft, thin skin with loss of elasticity. Skin can havea lumpy appearance.
Non-pitting oedema and negative Stemmer’s sign on feet and hands in the absence of coexisting lymphoedemaPitting oedema is when by appling pressure to the area with a finger, for more than 60 seconds, you get left an indentation in the skin.
Difficulty losing weight from affected areas despite exercise, modified diet or bariatric surgery. If well-directed, these measures may help reduceinflammation and co-existing obesity if present
Abnormal nerve sensations
Pain on blood pressure check (larger cuff may berequired)
Relatives with similar body shape or fat distribution

Out of 17 questions, the number above, tells you how many symptoms applies to you. The more symptoms, the more luckily you are suffering from a Lipedema presentation. Get in touch with Giovanni now, via the form below, for further understanding on how to manage Lipedema presentation.

Reference list

This quiz is a reproduction of a flyer from the association Lipoedema Australia.
The reference list is Adapted from 1, 4, 5, 6, 7, 8, 9, 12, 13,14[1] , 16, 18 and available here (PDF).

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Leg Lymphoedema Quiz

Based on the original document - Piller,NB (2006) Lymphoedema Research unit Department of surgery, Flinders Medical Centre, Bedford Park, South Australia,  5042 (Adapted and reprinted with permission). This guide is designed as an educational aid-based primary on experience, no evidence in literature.

1. More than 10 nodes removed from the groin
2. Radiotherapy to the groin/pelvic area
3. Average of more than 2 infections (cellulitis) in the limb per year
4. Dry or scaly skin on lower legs/feet
5. More than 2 but less than 10 nodes removed from groin
6. Fluids drained from wound more than 1 week
7. Infection at the wound site after surgery
8. Average of one infection (cellulitis) in the limb per year
9. Frequent cuts/scratches to the limb
10. 1 or 2 nodes removed from the groin
11. Heaviness, tightness or tension in the limb at times
12. Limb feels worse as the day progresses

OTHER PROBLEMS WHICH MAY ADD TO RISK

13. Family history of leg swelling
14. Frequent long distance air/bus/car traveler
15. Previous or current other injuries to legs, ankles or feet
16. Limb is most often in a dependant position (standing)
17. Generally experience high stress levels
18. Generally have high blood pressure
19. Thyroid gland activity is not normal and not medicated
20. Diabetic but controlled by diet or medication
21. Diabetic uncontrolled
22. Some varicose veins or spider veins
23. Many varicose veins or spider veins
24. Prior varicose vein stripping and scars
25. Smoking is currently part of my life
26. Body weight is a little high (overweight)
27. Body weight is very high (obese)
28. Diet is rich in animal (omega 6) fats
29. Swelling was present in limb prior to surgery/radiotherapy

What to do now?

  • If you are at LOW RISK, then you will benefit from a range of appropriate educational literature that may be able to even further reduce the risk of developing lymphoedema.

  • If you are at MODERATE or HIGH RISK, then the educational materials will also benefit you. Ideally, if you are in these categories, you should have a non-invasive assessment (Bio-impedance spectroscopy or Tissue Dielectric Constants) to determine if there are already some fluid accumulations in your "risk" limb.

Independently of your level of risk, Giovanni offers 15-minute Online Consultation to better guide you on how to manage this presentation, or prevent any degeneration.

Book your free 15-minutes online consultation now.

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