Do you struggle getting up off the floor with ease?

At best, it’s a crawl across the living room to get assistance from the nearest couch. Or a humiliating end to getting up of the floor after what should have been a special time playing with the kids or grandkids…  Does this sound familiar?  Then read on as we will addressing one of the biggest fears for many of us…

“An inability to get up off the floor” is not only an age-related struggle. In most cases it is a result of muscle strength loss or a lack of flexibility at best. It is a serious matter, as worst-case scenario being stuck on the ground injured (no phone within reach) could be downright life-threatening.

So, what can we do about this? 

Choosing exercises and movement patterns that can help ensure you are able to get back to your feet without damage to your pride, or a threat to your life are important. Isolating the muscles that assist with this movement, strengthening them, then integrating them is the key to building the function and strength you need for this everyday task.

It may also be that at this point in your life it isn’t a huge issue, which is fantastic! But staying on top of your strength, flexibility and function will ensure this will never be a problem for you.

 

Sitting to Standing Strength:

CAN you get from the floor to a standing position? We will improve your strength, mobility, and coordination – SO YOU CAN!

Here are our top two exercise examples to help with getting off the floor:

 

A Sit-Up (core strength):

If you are stuck on your back and unable to roll over or pull yourself up to a seated position, it is then hard to begin the process of getting off the ground. This is where the ‘sit-up’ can help. Do not underestimate how beneficial it can be, we all need a strong core to support our framework. As a strength exercise, it is an important part of your ‘get off the ground’ tool kit. You will need to learn how to use your core properly, so not to cause potential back pain.

NEXT:

So, you have used a sit-up to get to a seated position, or you are on your hands and knees half way up to wanting to stand and balance all at the same time. Now what?

The Lunge

Now, you need to do a lunge. You are in what we call a ‘half kneeling’ position – one foot on the ground, one knee on the ground. From this position, simply stand up. Simple… but not easy! Not easy because it takes a lot of strength. And this is the strength you will need to help give ‘the future you’ the tools to get back to your feet. (It may be that if the lunge is too difficult at this point in time our Trainers will need to break this movement down further for you to be able to develop the strength for the lunge – don’t be disheartened, start the process, you will get there!).

As Personal Trainers we see a lot of people who start off struggling to do these movements, but we work through the progressions. By building the strength that is required to complete the movement ultimately, you will be able to get off the floor in one piece – plus so much more.

The team at Form will help you increase your strength to help make getting of the ground an easy process. Book a comprehensive assessment with the team now to get started.

 

Review:

 

I am feeling fitter and stronger since starting my sessions at Form. Initially feeling rather apprehensive about going to a gym, I asked for a gentle gradual approach and I am so very happy to be working with Rachel. She has helped me focus on my goals with a program of gym work and at-home exercises that are just right for me. Her encouragement and good selection of exercises means it is never “too hard” and I have been able to enjoy the sessions and make steady and significant progress.

J W