Salah, or the second pillar of islam, is usually spoken about in terms of its psychological or spiritual impact. Mandatory for all muslim, adult and sane with sound mind, salah requires a series of physical postures that together constitute a low-impact, full-body exercise.

Standing (Takbir and Qiyam)

In this standing position of Salah that comes first, the body takes on a neutral, upright posture that enhances proper spinal, shoulder, and hip alignment to build good posture habits. It activates the core muscles, which act as support for balance and stability in daily movement. Through the even distribution of body weight on both feet, it also fosters healthy circulation of blood throughout the body, particularly to the lower extremities.

Bowing (Ruku’u)

Ruk’u emphasizes straight legs and back with the hands on the knees. The body bends forward at the hips but maintains the legs and back in a straight position during Ruku’, forming a stretch that applies to the spine, lower back, and leg muscles. Ruk’u releases tension in the back and enhances spinal flexibility. It also tightens the hamstrings and back muscles, which are essential for posture and injury prevention. The controlled bowing helps to increase flexibility in the hips and lumbar area, increasing total mobility and facilitating everyday movements such as lifting or bending to become simpler and safer.

Sitting (Jalsah)

Jalsah is about sitting back on the shins with body weight transferred onto an extended foot. It effectively stretches the muscles of the ankles and feet, aiding joint flexibility and overall foot health. This position also activates the core muscles to stabilize and hold upright alignment, which leads to improved posture and prevents lower back pain. Aside from the physical advantages, Jalsah also offers a short moment of quietude between movements, giving way for the body to unwind and the mind to reboot, allowing for the feeling of calmness and mental acuity.

Prostration (Sujud)

It is one of the most physically demanding yet beneficial positions in Salah. Sajdah focuses on keeping seven points in contact with the ground, including feet, knees, hands, and forehead. Abu Hurairah, may Allah be pleased with him, reported in Saheeh Bukhari that the Messenger of Allah, (swt), said: “The nearest a servant comes to his Lord is when he is prostrating himself, so make supplication (in this state).” When a person goes to Sajdah, his whole body is in an active motion. In this position, the Musalli (the person who prays) rests his forehead on the ground while his hands are placed at the sides. This brings most of the body muscles, if not all, in active motion and gives them some exercise.
The hands are stretched out in a manner such that the forearm as well as arm muscles bear the weight in the Sajdah position. This is good exercise for the muscles of the upper limbs. The Prophet (swt) in a Hadeeth advised people not to put the forearms flatly on the ground but to keep them elevated above the ground. From the physical point of view, this is better for the forearm and arm muscles. Sajdah increases blood circulation to the brain, carrying oxygen and nutrients that can provide sharper memory, heightened focus, and general brain functioning. With the head lower than the heart, flow improves, initiating a soothing physiological response that relieves stress and tension. Repeated several times a day—at least 34 times—Sujud also strengthens the neck, back, arms, and legs to stave off prevalent musculoskeletal issues. Moreover, most people are of the opinion that Sujud’s grounding quality releases excessive electromagnetic energy from the body to the extent that it heightens its relaxation effect and increases the feeling of physical and emotional grounding.

Cardiovascular Health:

Performing Salah involves a sequence of physical movements that gently elevate the heart rate, contributing to better cardiovascular fitness. Over time, this consistent activity can help lower the risk of heart disease by improving blood circulation and regulating blood pressure. The rhythm and flow of Salah offer a form of light aerobic exercise, especially beneficial when paired with walking to and from the mosque, further supporting heart health.

Weight Management:

Although not an intense workout, the regular physical activity involved in Salah can play a role in managing body weight. The repeated movements boost the basal metabolic rate, helping the body burn more calories throughout the day. When combined with the lifestyle habits promoted in Islam—such as mindful eating and frequent walking—Salah contributes to a healthy caloric balance and reduced body fat.

Joint Mobility and Flexibility:

Salah engages multiple joints and muscle groups through repeated motion. This helps maintain mobility and reduce stiffness, making it especially valuable for individuals who lead sedentary lives. The bending, kneeling, and prostrating involved in prayer support joint flexibility and muscle elasticity, lowering the risk of degenerative conditions like arthritis and promoting long-term physical function.

Musculoskeletal Rehabilitation:

The gentle stretching and controlled movements in Salah provide both strengthening and therapeutic benefits, helping in the rehabilitation of musculoskeletal and some neurological conditions. Regular prayer can relieve chronic pain, improve posture, and enhance coordination, making it a supportive practice for those recovering from injuries or managing long-term physical discomfort.

A 2013 study led by Sami Saleh AlAbdulwahab from the Department of Rehabilitation Health Sciences at King Saud University explored how Salah might influence physical balance and movement control. The research involved 60 healthy men split into two groups: one group of practicing Muslims who had consistently performed Salah five times a day for at least five years, and another group of non-Muslims with no prayer routine. Importantly, none of the participants were involved in other regular physical exercise, so the impact of Salah could be measured more clearly. After undergoing a series of sensorimotor tests, the results were telling—the group that regularly prayed showed significantly better balance, quicker reaction times, more controlled movements, and greater stability overall. The study concluded that consistent practice of Salah contributes to improved dynamic stability and motor control, highlighting that these daily movements do more than nourish the spirit—they also train the body.

Salah transcends faithfulness as it is also a physical training that contributes to the general health. Its ordered sequence of gestures resembles a mild practice, and it can enhance flexibility, muscle power, and stamina. If performed frequently, it is a natural means of maintaining physical activity while upholding an important part of spirituality.