Functional resistance training is the most effective way to improve strength and mobility, which can in turn make standing up from the floor easier and more graceful.
As we age it often becomes increasingly difficult for many people trying to stand up from the floor.
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When we are young, fit, strong and flexible this is never a challenge that crosses our minds.
It tends to sneak up on us by around 60 for many of us and can make life extremely challenging, being unable to go for a picnic, or event which requires sitting on the ground, or playing with Grandchildren. While we try to make light of it and joke or laugh it off at can be both restrictive, frustrating and knock our self confidence.
There is no reason why we need to loose this important function, as demonstrated by many elderly people in Asian countries where squatting and sitting on the floor are frequent daily functional activities maintaining mobility in joint, flexibility in muscles and strength.
Various physical limitations that can make standing from the floor with ease challenging, such as weak muscles, poor balance, weight gain and limited mobility and/or flexibility.
Functional resistance training can improve the specific physical abilities needed to stand up from the floor, in addition to the benefits of resistance training for overall health and wellness, such as improved bone density, muscle mass and cardiovascular health.
Some examples of functional resistance exercises that can help improve the physical abilities needed to stand up from the floor include squats, lunges, step ups, deadlifts, single leg deadlifts and core exercises.
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Once the exercises have been learned with correct form and are feeling easier to manage at least 12 repetitions with body weight only you can progress the exercises to increase strength and mobility over time.
You can add dumbbell or kettlebell weights, progress the weights, increase the number of repetitions and/or sets, or incorporate more challenging variations of the exercises.
For example single leg squats to a target, then lower target, lunges with the front then back leg raised, double leg to single leg deadlifts.
It is imperative you use correct form when performing functional resistance exercises to avoid injury and maximise your results.
Always maintain neutral (natural spine) curves to protect your lower back.
Ensure your knee joints are aligned with your shins parallel, so your knees are not rolling in or out, placing pressure on cartilage and ligaments and risking injury.
Always aim to keep your shin vertical so you are not stressing your knee joint.
Relax your shoulders down and back and gaze straight ahead, avoiding neck strain.
Breathe in on the easy part of the movement, eg squatting down and breathe out, drawing up your pelvic floor and in with your deep abdominal corset muscle to protect your back and pelvic organs.
As with any exercise there are potential risks associated with functional resistance training, particularly if you haven’t trained before, or for a long time.
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To minimise these risks screen for any health problems before beginning a program. Start with your medical practitioner or Physiotherapist.
Ensure your program is suitable for any conditions you are suffering with by consulting your medical practitioner or Physiotherapist.
Ensure you always follow the instructions in your program to perform exercises safely at all times.
If you experience pain stop, check you are performing the movement correctly, as instructed and if correct and still painful consult your medical practitioner, Physiotherapist or an exercise instructor.
Make sure you always complete a proper warm-up, including walking, or another cardiovascular exercise to increase blood flow and warm up joints and muscles before providing stress.
Incorporate gentle unweighted movements, beginning with smaller depth before adding weights.
Cool-down after resistance training with gentle stretches to maintain muscle length and assist recovery.
If you have no current injuries or conditions have a go at the functional resistance training exercises in the link below without adding weights, double leg, rather than single leg to begin.
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Let me know how did you go?
How is your functional strength?
Which of the above exercises did you find most challenging?
Which of the above is your favourite exercise and why?
Which of the above is your least favourite exercise and why?
Any questions? 🙋♀️
Comment below 👇
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.
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