15 Ground Sitting Positions to Improve Flexibility

[@jacksantorafitness]

Let me know if you'll be taking on the 10 minute squat challenge or if you have any questions about any of the ground sitting positions I show down below in a comment!

[@Alazennia]

Using this to help me sit on floor. Thanks!

[@jacksantorafitness]

You're welcome! Glad to hear you're putting it to good use

[@romanslama533]

Kudos for great work Jack, what a great content man! Will check and use your newer vids also, you rock!

[@jacksantorafitness]

Thank you! Very glad to hear you liked it

[@shoomboom]

2:01 omg this helped my painful achilles tendon so much actually!

[@jacksantorafitness]

Awesome! Very glad to hear that it was helpful

[@karelgott7093]

I Watched a Football Match and Tested all ones for some minutes each. Thanks for this collections :)

[@jacksantorafitness]

What match? I used to play and it's always been a passion of mine! And it's my pleasure. I'm happy to know that someone is putting them to good use! Are any of the positions challenging for you?

[@jacksantora1110]

I use each of these positions daily!

[@silouanebrouaye5964]

Great videos! Do you know where I could get more information about this postures? (Book, links, articles...)

[@jacksantorafitness]

Thank you very much! What type of information are you looking for? Flexibility?

[@partner55342206]

Thanks, I like you talking in every pose, about how to sit in it. How do you get so good audio quality? regards Palle

[@jacksantorafitness]

Thank you very much! I have a lapel mic that's hit or miss sometimes actually haha. This happens to be one of its better videos.

[@partner55342206]

@@jacksantorafitness Thanks

[@JSMinstantcoaching]

Yes a very good audio :-)

[@nataliarana2050]

Thank you !!

[@jacksantorafitness]

You're welcome!

Great video! Flexibility and mobility are very important for me. As an aerial yoga teacher I'm always looking for ways to improve, do new exercises and explain better. Thanks!

[@jacksantorafitness]

Aerial yoga sounds incredible! I'm sure these would all be a cakewalk for you. How long have you done aerial yoga?

@@jacksantorafitness Aerial yoga only for four years but yoga for 12 and aerial for 7. These might be cakewalk for me but it's great learning to apply to less flexible people. :)

[@jacksantorafitness]

That's awesome! How did you get into aerial/aerial yoga?

​@@jacksantorafitness I got there basically to work the upper body and trying to lose weight.

[@jacksantorafitness]

Sounds like a very unique route to get those two end results haha! But very cool!! Most people opt for their corner gym. I'm guessing you were successful in attaining those two goals?

[@zen-ventzi-marinov]

What I've found from my experience to make the process of adaptation much quicker is these "chair" exercises for old people that you've seen them do. But purposefully do them while in some sitting position. Like extending your arms upward or to the sides or any other movement you can think of from your upper body. It keeps the blood moving and your body adapts faster, even the legs that still stay static.

[@jacksantorafitness]

Absolutely! You can definitely begin to play with what's going on at the upper body. It all adds a different stimulus and helps you grow even more.

[@harryoneninejoshua]

Super helpful! Thanks for sharing.

[@jacksantorafitness]

My pleasure sir! I'm glad you found it helpful!!

[@beebs_magoo]

Thanks, this is great info!

[@jacksantorafitness]

My pleasure! I'm glad you found it helpful

[@paulsolon6229]

Helpful. Thank you.

[@jacksantorafitness]

I'm glad you found it helpful! Thank you for checking it out

[@ForOneandAll]

This is so good, thank you!

[@jacksantorafitness]

It's my pleasure! I'm very glad you found it helpful and thank you for your support!!

[@AlexMercadoGo]

There's some weird audio editing on this. The voiceover is only in the left ear, and the background music is only in the right ear.

[@jacksantorafitness]

Yeah this was before I had fully figured out my audio equipment!

[@themangolivesagain9055]

Thank you so much it helped me 😀

[@jacksantorafitness]

My pleasure! I'm very glad to hear that!!

[@IlyaZub]

Thank you!

[@jacksantorafitness]

My pleasure! Glad you liked it

[@zen-ventzi-marinov]

13:04 "There is no reason not to if you've trained yourself up to the point where you have this mobility" I was sure to like the video before moving on but when this was said I was so much in a hurry to smash the like. This is so true on so many levels for so many different things.

[@jacksantorafitness]

I greatly appreciate that!!

[@janty962]

Thx alot about this video. Iearn more to sit on the floor everynight before going to sleep. Im gonna try to do that while eat, then while working😊

[@jacksantorafitness]

You're welcome! It's definitely something you can sprinkle in whenever you have an opportunity in that way.

[@risingxforce]

2:06 I've Hallux limitus and rigidus in on left and right big roes respectively. I cannot get my feet to this position. How would you suggest regressing this? Thanks!

[@jacksantorafitness]

Hi! I would start by working on the mobility of the toes before worrying about sitting in that position right away. Something as simple as interlacing the fingers with the toes and working on restoring the splay of your foot and gently pulling the toes to create traction at the joints can be very helpful. This video has some examples of what I'm describing: kzbin.info/www/bejne/faW0Z4V7acl3ldk

[@99ladd]

How long do you recommend holding a position max.?

[@jacksantorafitness]

Awesome question! But honestly I would reframe it to "what's the minimum?". The baseline is 2 minutes minimum comfortably (should be a realistic thing). From there the max is pretty open and individualized to your comfort level in the position. I gave 15 options so you have plenty to rotate your way through and work on.

[@plastikboyz364]

The 90 90 and the other similar one, can’t touch it, how do I progress into this?

[@jacksantorafitness]

No worries sir! I recommend starting off by sitting slightly elevated on a yoga block for both the 90/90 and shin box. Once things get a little bit easier from this elevated position then you can use a folded towel or blanket to start to work your way closer to the floor with the pelvis. One mobility tool I love to use to help speed up the adaptation process is voodoo floss. It's a relatively cheap tool that is movement specific so if you recognize the tightness/restriction high up at the hips you can wrap this range of the leg with the floss prior to going into the position. I hope this helps! Don't hesitate to let me know if you have any other questions I can help with.

[@plastikboyz364]

@@jacksantorafitness I'll have to look more into voodoo flossing as it's something I've never seen or used before, however, thanks so much, and stay safe.

[@jacksantorafitness]

@@plastikboyz364 It's well worth the $30 you'll spend for a pair through Rogue. It works through compression (self-myofascial release) and temporary blood flow restriction mainly. I've seen some pretty cool changes and benefits from using it in a full arm/leg routine 1x weekly. Becoming a Supple Leopard by Kelley Starrett is a great resource on it's use (as well as other mobility methods). It's my pleasure sir! You as well!!

[@foreverdamelio5979]

Love it cause I actually searched for it and got it. I'm also training to be flexible.😘😘

[@jacksantorafitness]

Haha very glad to hear you found what you were looking for! You got this!! If you have any questions in your flexibility journey please don't hesitate to reach out. Mobility is my specialty!

[@foreverdamelio5979]

Can one lose their flexibility.

[@jacksantorafitness]

@@foreverdamelio5979 great question! The shortest answer would be yes. Usually this has to do with limited joint function though and not necessarily the soft tissues which is what most people try to address by just doing basic stretches. This is also why they don't see much progress or lasting improvement because basic stretching doesn't address the joint, sliding surfaces of the soft tissues, or how well we coordinate movement. All things which directly effect our flexibility and mobility overall.

[@dkennell998]

Never occurred to me that I could work on anterior pelvic tilt by just trying to sit straight in straddle/pike. Thanks!

[@jacksantorafitness]

Absolutely! We can do more mobility with just the way we sit than you would think. It's all about how much time we're spending in positions. Thank you!!

[@NaeBang]

Perfect! Just what I was looking for, thanks.

[@jacksantorafitness]

My pleasure! Glad you found it

[@naynamufti2204]

So many options to try out 👍nice 👍but fact remains knee n ankle problems so i prefer for first position better if u show stepwise otherwise impossible 🙏

[@zenobiusztasak8604]

9:53 what exercises woould you recommend for bent pelvis ?

[@jacksantorafitness]

Great question! I usually use hip thrusts, glute bridges, dead bugs, bird dogs, bear crawls, and planks to help teach my clients how to use their glutes, hip flexors, and abdomen to control their pelvis and lumbar spine. I did list them in an order of difficulty up above and of course use multiple variations of each to adjust the difficulty based on the individuals need. Once they have a good understanding of these exercises my goal is to get them to be able to transfer that control into bigger movement patterns ie squatting, pressing, etc. I hope that helps!

[@zenobiusztasak8604]

@@jacksantorafitness We will see in a month if helps ;) Greetings

[@elsenorjones8804]

👍 thanks man!

[@jacksantorafitness]

It's my pleasure! I appreciate your support!!

[@VeronicaDiPolo]

Love this! I'm very flexible 'cause I was born like that... but not good circulation... great video

[@jacksantorafitness]

Thank you very much! Poor blood flow circulation?

[@RaphaWasHere]

50: when my left leg its in internal rotation, i started to feel some inner knee pain, what can i do for this? i switch to a desk floor and really have inpruve all my hip problems but hey there now i have knee ones :8 (hypermovily person here) thank you c:

[@jacksantorafitness]

Hi Napoleon! I'm guessing that you're asking about the shin box position (something is off with the time)? Generally, when people are getting inner knee pain in this position it's most commonly related to 1 of 2 things. Either they lack internal rotation at the hips (we should be able to internally rotate 45 degrees at the hip) AND/OR the adductors are too tight. Either one can put excess pressure on the ligaments and tendons at the inner knee in that position. A quick fix would be to sit yourself up a few inches on a yoga block or bolster and gradually lower as your body gets more comfortable in the position. Here's a link to my free 7 day mobility training challenge it should help you better identify the root cause www.strongholdstrength.com/pl/175303 . The thing to keep in mind is whenever there's pain at the knee not related to direct trauma you need to either look upstream at the hip or downstream at the ankle mobility. I hope this all helps! Please don't hesitate to reach out if you have anymore questions.

[@RaphaWasHere]

@@jacksantorafitness i reall have a good range of motion, thanks to my hypermobility, so i guess that my adductors are the one to blame?, i do some massage with a ball and actually hurts, thank yous c: i will

[@jacksantorafitness]

@@RaphaWasHere Yep! If the joint mobility is good look to the soft tissues, especially if self-myofascial release techniques like self massage with a ball is actually pretty uncomfortable. A foam roller or ball is good just make sure your goal is to allow the muscle to relax and allow the ball/roller to sink deeper into the tissues as you go. Spend at least 2 minutes on each side and then test the shin box to see if there is any improvement at the knee. The last thing I'll say is that if you're new to sitting in this position it may just take some time to adapt in general and build the strength/stability at the knee in that position. So take it gradually and build up a tolerance. Learn from the position while you're in it and try to hone in and study where the resistance is coming from. The goal of this video was to give you multiple different functional positions that can be alternatives. So even rotating through them all as you need to change positions will be beneficial, but I do hope this is all helpful in getting that shin box position more comfortable!

[@kuzja_10]

some of these sitting positions also improve mobility?

[@jacksantorafitness]

Yes they can be an equipment free way to help improve your mobility naturally

[@paulsolon6229]

Where is this video taped?

[@jacksantorafitness]

My home gym.

[@magetaaaaaa]

One thing you can do is find a way to put the TV on the floor so you have to sit on the floor to watch it. Pick a TV series or something shorter and just do that every day. It's easier than choosing to do this just for the sake of flexibility.

[@ASJyirod]

It’s like 80/20 ruling how you can do all this exercise but in all actuality it’s really been and will always be how you sit primarily that determines a lot…simply just how you like to hold yourself physically when you do literally nothing.

[@axiomatic-z5k]

I used to sit in a W as a kid all the time! My parents got me to stop it but I feel kinda nostalgic now. I have a long way to go with most of these, thanks!

[@jacksantorafitness]

Haha yeah I actually strive to move more like my kids! Glad you found it helpful

[@a.sanaie2460]

Thank you for sharing. Our lives have been centered on sitting and leaning on a couch 🛋 . This doesn't match how our ancestors were sitting 🙊

[@jacksantorafitness]

You're welcome! And that's so very true.

[@lattemacchiato858]

Aren't all of these bad for circulation, especially in the legs /knees?

[@jacksantorafitness]

What gives you the idea that any of these would be bad for circulation? When we move and compress tissues this naturally supports circulation. The point of the video is not that you sit in any one of these positions for extremely long periods, but more so that you'll have options to move and adjust into different positions that don't require a chair for 8 hours of your day either.

[@artwebb6939]

I'm so jacked up pretty much the only one of these I can do is cross-legged 🤣 Probably have to elevate my hips on something

[@jacksantorafitness]

Elevating the hips can definitely be helpful to start. They don't have to be perfect or pretty necessarily. They'll get better with some intentional use and practice. If I can help improve the process just let me know.

[@paulsolon6229]

Last strech the best one

[@jacksantorafitness]

Squat deeply regularly! I can't stress that one enough.

[@hannahsantora479]

The hurdler and butterfly 🤙

[@jacksantorafitness]

classic go to's!

[@dorothymaher4902]

👍🙂

[@jacksantorafitness]

🙏🏼

[@naynamufti2204]

Deep squats impossible for me 😘

[@TEETAEC]

you call it third world because we don't have chairs?

[@jacksantorafitness]

I just was repeating the name I've heard it called. It's likely because the frequency that the position is used in general.

[@TEETAEC]

I'm only kidding lol. I love this video