Getting up from the floor can be more challenging than it appears. For many individuals with mobility issues, this task can become daunting. However, understanding some mechanical tidbits can make it safer on your joints and easier. In this guide, we will explore practical techniques that can be applied in various scenarios, whether in a yoga class, playing with pets, or simply sitting on the ground.
Understanding Body Mechanics
To successfully rise from the floor, know your mobility limitations and your natural skeletal alignments. This is not the time to fight your body (but it can be a time to recognize it's weaknesses and work on them in a functional way). At Shallyn's, we make it a habit to get a baseline of each patient's natural skeletal alignment. We also make sure that dynamic core foundation is sturdy for all desired activity. [Research shows that strengthening core muscles can reduce the risk of falls by almost 30% for older adults.] By working on these aspects, you can execute the movement more efficiently while minimizing the chance of injury.
Step 1: Know your Neutral
Our foot alignment hangs off our natural hip alignment. To find your neutral hip alignment, lay down on a well supported surface and place your hand on your femoral head. Turn your leg in and out until your femoral head is most prominent under your fingers. Take a look at your foot in this alignment and use it - for your squats and lunges and getting up off the floor. When in standing, stack your hip bone (ASIS) over your knee cap and your second toe (toe next to your big toe). This gives your body its best working platform. *Make sure to check each side as our pelvis is a hemi-pelvis and develops each side individually and therefore can be different side to side.
Step 2: Pick a technique suited for your limitations
If you lack hip mobility and lumbar flexion, you may need to get up the yoga way or "down dog" way. Get onto all fours. Align your knees directly below your hip bones (ASISs), take a peak at your foot position and align your foot for your hip neutral position (each side). Curl your toes under, engage your core (abdominals) and press up through your arms.
If you are limited with being able to put weight through your knees due to knee replacements or other knee ailments, use the pivot method. This take a lot of arm strength but can be offset with a powerful lateral core. Engage your core and lift your hips like a side plank, pivot to a front plank without ever putting weight through your knees, check in with your hip-knee-2nd toe position and foot alignment and press up to standing.
Traditional 1/2 kneeling or lunge to standing position. When you can only put weight through one knee, you can kneel on the "good knee" and push up from a lunge position. Again, check in with your hip-knee-2nd toe and foot alignment to give yourself a proper base to push up on with minimal impact on your joints.
Practice Makes Better
Like any physical skill, rising from the floor efficiently requires practice and it is an essential life skill to maintain your independence at any age. Slow down your getting up and pause at the weak spots. Keep an eye on your alignment and when it breaks down, practice pulsing in that spot, focusing on your alignment. This will make you stronger throughout the activity and build your confidence when having to use this essential life skill.
If you need help assessing your neutral or targeting your techniques with specific spot strengthening, don't hesitate to reach out to Shallyn's today and book an evaluation.
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