This is one that sneaks up on you. Likely, you don’t notice it has gotten harder to sit and then stand from the floor? I noticed when I had grandchildren. When was the last time I was on the floor? It had me thinking exactly how does one sit on the floor? This led me to try getting down from different positions. Suffice to say that it was not pretty. I am sure that you know someone that uses a walker and has limited mobility. Maybe they are already in a wheelchair? Think about how the limited mobility limits their life? Not what you want to happen, it happens in small little steps. First, you can’t squat down to pick something up and instead bend over. That low couch becomes very difficult to get out of. Lack of mobility often creeps up on you slowly, like weight it is insidious. Let’s stop it now and gain it back!
- Strength: Focus on core, leg, and upper body strength.
- Flexibility: Importance of hip and joint flexibility.
- Balance: How coordination and stability play a role.
How to Improve Mobility - Practice Getting Up Off the Floor
- Demonstrate different techniques (e.g., side roll, kneeling, seated scoot) are included in the below links.
- https://youtu.be/wMGANlT9vlM?si=hOCkCWU1ICgfaPXN
- https://youtu.be/Jv1loftL41U?si=-6ad4MJAfs0jgtmi
- https://youtu.be/7MRtsYvJTrA?si=xkjd2NNubKeKiOi8
- https://youtu.be/eXOwyR1aXtY?si=imdrKDP0kAh7Efzr
- practice in a safe environment.
- Strength Training Exercises
- https://youtu.be/E0Wc-3xkGjk?si=cbmubzBlClz-OWUp
- Examples: Bodyweight squats, lunges, push-ups, and planks.
- Stretching for Flexibility
- https://youtu.be/uoP5Pr3vkPM?si=xdFkkTB0ded6o1gB
- https://youtu.be/8G6cbhZpzk8?si=GaBcFLPBEQ-byQ2u
- hip flexor stretches, hamstring stretches, and yoga poses like ‘Child’s Pose’ or
‘Cat-Cow.’
- Balance Drills
- https://youtube.com/shorts/cpTmzhf5Arw?si=C_bmzpZ_9ojs0wSW
- Examples: Standing on one leg, heel-to-toe walking, or tai chi.
Tips for Getting Started
Start where you are and progress slowly.
Use chairs, walls, or supports for practice if necessary.
Set small, realistic goals, such as getting up from the floor 5 times a day.
Make sure you are in a safe place, no obstacles on the floor. Have a chair, couch or stool to use for support. There are lots of free videos on Youtube, please check them out. Get started today! If this has been a problem for you, or if you would like more resources, please let me know. Also, if you have overcome a mobility issue let us know. Below is an article about mobility in the older population.
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