Get up and down from the floor with ease

Can you get up and down from the floor without using something sturdy for support like the coffee table or your knee?  A few years back there was a Longevity Test hot in the news that predicted mortality risk.  The test participants were told:  "Without worrying about the speed of movement, try to sit and then to rise from the floor, using the minimum support that you believe is needed.”
The study found that those who needed to use their hands and their knees to get up and down were almost seven times more likely to die within six years, compared with those who could get up and down without support.
This study tested 2000 subjects ranging from ages 51 to 80.  Now I don't know about you, but I know a lot of 20-30 year olds who need to use their hands and knees for assistance!

Lack of joint mobility and decreased strength plague our ability to move well.  In order to get up/down from the floor easily we need toe extension, ankle dorsiflexion, knee and hip flexion and leg strength. Below I share with you two movements that are great for your lower extremity mobility and strength.

Split Lunge

Step into a stride position. Allow your back heel to be off of the floor. Make sure your feet face forward (think railroad tracks).

Drop straight down so your front knee bends at a 90 degree, and your back knee is bent at a 90 degrees. Hover just above the ground and then come back up. Repeat 5 times each leg.

Kneeling Toe Extension

Come down into a crouch position with your weight into your foot pads.

Begin to move your knees toward the floor taking your toes into an extension stretch. Moving nice and slow. Shift your weight down and back up 5-10 times. Stand back up and repeat the split lunges. Repeat the sequence at least 3 times.

If it is too intense to come all the way down to the floor you can use a prop to bolster with.

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignforhealth.com.