Do You Need More Joint Mobility to Rise From The Floor Easily?
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There are several reasons why it becomes difficult to rise from the floor easily with age, chronic illness, disability or injury.
Reasons include:
Decreased joint range as a result of injury, arthritis or weight gain,
Decreased strength in legs and arm muscles,
Decreased core strength,
Decreased muscle flexibility,
Poor planning of the most efficient method.
Why is it so important to be able to get up off the floor easily?
If you fall you need to be able to get yourself up independently if there is no one around or no furniture to pull yourself up on.
You will have difficulty looking after Grandkids, cleaning, picking up low objects, including items dropped on the floor and will start to loose self confidence, self esteem and may feel awkward or embarrassed.
If you are unable to get up off the floor there is are also a number of other day to day tasks which will also become increasingly difficult, if not already.
The reasons for difficulty getting up off the floor will also start to impact your health detrimentally causing muscle wasting, weight gain, loss of bone density, joint stiffness and pain.
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What is the solution?
An assessment to work out which one or more than one of the above reasons are holding you back.
A regular exercise program practicing to train the areas of restriction.
Progressions of exercises until you are able to achieve your floor to stand goal.
Further regular practice to maintain your improvements and improve further to get up off the floor with ease.
Loss of joint mobility, or movement in the lower back, hips, knees or ankles can make to hard to get up off the floor with ease, or at all.
Working to increase mobility in stiff joints by moving the stiff joints through range regularly we:
Increase synovial fluid in the joints which oils them.
Increase blood flow in the joints, which helps them to move more freely and feel less sore and achey.
Help prevent disks in the spine shrinking and hardening so unable to move.
I practice these stretches myself, every evening, to maintain good movement and prevent stiffness in my own joints.
The focus is on flexion of the spine, hips, knees and ankles which become stiff from poor and static postures.
We are looking at flexion & rotation of the hips, flexion of the lower back, knees and ankles which are the movement restrictions which make it challenging, or impossible to rise from the floor easily.
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How can you check whether you are restricted in your back, hips, knees or ankles?
Test the basic joint flexion ranges below to see whether they are restricted, tight or painful.
Don’t force if tight or painful, be gentle. Increasing mobility takes time and consistency.
If you experience worsening joint pain stop and avoid the movement.
How did you go? 👋
How is your mobility?
Which exercise did you find most challenging?
Which was your favourite exercise and why?
Which was your least favourite exercise and why?
Any questions? 🙋♀️
Comment below 👇
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In our next BLOG posts we will discuss some of the other reasons why you are struggling to get up off the floor and the solutions.
Do you need help to get started?
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