A Japanese research team designed a daily 10-minute exercise routine performed lying down on a yoga mat that improves posture, flexibility, balance, and agility, according to a study published in PLOS ONE journal [1, 2].
The routine includes four movements: abdominal contractions, glute bridges, heel pushes, and toe rock-paper-scissors, all done lying down. The exercises do not require standing or use of foam rollers or balance boards, making them accessible for people who rarely or never exercise [1, 2].
The lying posture reduces the postural load on antigravity muscles in the back and lower limbs, allowing participants to focus on core and lower limb coordination. Japanese researcher Yoriko Atomi said, “躺著可以減少對如背部和下肢等抗重力肌的姿勢要求，仰臥創造一個更簡單的力學環境，參與者可以更專注於協調軀幹核心肌群與下肢運動.” [1]
Atomi, in her 70s, credited the program with improving her mobility despite having back pain and knee osteoarthritis, adding, “這套運動方案讓我曾因下背痛和膝部骨關節炎連走路都有困難的狀態得到改善，現在甚至能慢跑了.” [1]
Two experiments were conducted in May 2026 involving healthy young adults alternating between exercise and control periods over two weeks. After training, participants showed improved flexibility measured by sit-and-reach tests, better balance, agility, and posture control [1, 2].
Daily exercise involved three repetitions of abdominal contractions, 10 glute bridges, three heel pushes per leg, and five repetitions of toe rock-paper-scissors per foot [1, 2].
The researchers noted that safety and effectiveness for older adults require further study. Falls remain a major health risk for adults over 65; in the U.S., over 25% fall yearly, causing approximately 3 million emergency visits [2].
The next step is further research to evaluate the program’s safety and benefits in older populations.
