Getting off the Floor with Sore Knees

There are many great exercises that can be done from sitting or laying on the floor, but ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ญ๐˜ฐ๐˜ฐ๐˜ณ ๐˜ช๐˜ด ๐˜ข ๐˜ค๐˜ฉ๐˜ข๐˜ญ๐˜ญ๐˜ฆ๐˜ฏ๐˜จ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ช๐˜ต๐˜ด๐˜ฆ๐˜ญ๐˜ง? โฃ โฃ Today Iโ€™m sharing strategies on how to get up from the floor if placing pressure on the knees is painful . โฃ โฃ Here I demonstrate two ways to get up from the floor without contacting the floor with my knees. This does require some upper body strength and co-ordination but can be a good option for knee replacements or sore knees. โฃ โฃ




โฃ ๐—š๐—ฒ๐˜๐˜๐—ถ๐—ป๐—ด ๐˜‚๐—ฝ ๐—ณ๐—ฟ๐—ผ๐—บ ๐˜๐—ต๐—ฒ ๐—ณ๐—น๐—ผ๐—ผ๐—ฟ (๐—ฐ๐—ต๐—ฎ๐—ถ๐—ฟ ๐—ฎ๐˜€๐˜€๐—ถ๐˜€๐˜๐—ฒ๐—ฑ):โฃ โฃ Turn to your side and hold onto the front leg of the chair. โฃ โฃ Use your elbow to press into the floor as you lift up and place your other hand on the seat of the chair. โฃ โฃ As you rotate your body, use your arms to get up and lift your body while keeping your knees off the ground. โฃ โฃ Once both feet are flat and you have a solid stance, use your hands to walk yourself up to standing.

๐˜›๐˜ข-๐˜ฅ๐˜ข! โฃ โฃ โฃ

โฃ ๐—š๐—ฒ๐˜๐˜๐—ถ๐—ป๐—ด ๐˜‚๐—ฝ ๐—ณ๐—ฟ๐—ผ๐—บ ๐˜๐—ต๐—ฒ ๐—ณ๐—น๐—ผ๐—ผ๐—ฟ: โฃ โฃ Roll onto your side, placing your elbow and palm flat on the floor. โฃ โฃ Press into your hand as you continue to rotate and contact the floor with your other hand (your body is now facing the floor). โฃ โฃ Keep your feet wide and bend your knees as you bring your weight onto your feet and walk your hands up the floor and then up your legs to stand. ๐˜๐˜ฐ๐˜ช๐˜ญร ! โฃ โฃ โฃ Are there functional or daily movements that you find challenging or painful? Let me know in the comments and Iโ€™ll work on sharing more helpful content! โฃ โฃ


โฃ ๐˜—๐˜ญ๐˜ฆ๐˜ข๐˜ด๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ต๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ฐ๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ด ๐˜จ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜ข๐˜ญ ๐˜ช๐˜ฏ๐˜ง๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ช๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ข๐˜ฅ๐˜ท๐˜ช๐˜ค๐˜ฆ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ค๐˜ข๐˜ณ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ข๐˜ค๐˜ต๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ฆ๐˜ณ. โฃ

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