There are many great exercises that can be done from sitting or laying on the floor, but 𝘸𝘩𝘢𝘵 𝘪𝘧 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘰𝘯𝘵𝘰 𝘵𝘩𝘦 𝘧𝘭𝘰𝘰𝘳 𝘪𝘴 𝘢 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦 𝘪𝘯 𝘪𝘵𝘴𝘦𝘭𝘧? Today I’m sharing strategies on how to get up from the floor if placing pressure on the knees is painful . 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.
𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝘂𝗽 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗳𝗹𝗼𝗼𝗿 (𝗰𝗵𝗮𝗶𝗿 𝗮𝘀𝘀𝗶𝘀𝘁𝗲𝗱): Turn to your side and hold onto the front leg of the chair. Use your elbow to press into the floor as you lift up and place your other hand on the seat of the chair. As you rotate your body, use your arms to get up and lift your body while keeping your knees off the ground. Once both feet are flat and you have a solid stance, use your hands to walk yourself up to standing.
𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝘂𝗽 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗳𝗹𝗼𝗼𝗿: Roll onto your side, placing your elbow and palm flat on the floor. Press into your hand as you continue to rotate and contact the floor with your other hand (your body is now facing the floor). 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. 𝘝𝘰𝘪𝘭à! Are there functional or daily movements that you find challenging or painful? Let me know in the comments and I’ll work on sharing more helpful content!
𝘗𝘭𝘦𝘢𝘴𝘦 𝘯𝘰𝘵𝘦 𝘵𝘩𝘢𝘵 𝘵𝘩𝘪𝘴 𝘱𝘰𝘴𝘵 𝘰𝘧𝘧𝘦𝘳𝘴 𝘨𝘦𝘯𝘦𝘳𝘢𝘭 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘪𝘴 𝘯𝘰𝘵 𝘮𝘦𝘢𝘯𝘵 𝘵𝘰 𝘳𝘦𝘱𝘭𝘢𝘤𝘦 𝘵𝘩𝘦 𝘢𝘥𝘷𝘪𝘤𝘦 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩𝘤𝘢𝘳𝘦 𝘱𝘳𝘢𝘤𝘵𝘪𝘵𝘪𝘰𝘯𝘦𝘳.