Getting up from the floor: Part 2
This week’s column is a continuation of last week’s and is aimed at those who have trouble getting up and down from the floor.
Today, I’ll be outlining and describing a simple six-exercise circuit that can be completed easily at home and requires no equipment. This routine is intended for new exercisers or for those who are limited in their physical abilities for any reason. As always, consult with your physician and seek approval when starting a new fitness program.
I came up with today’s circuit by examining the various movements that happen when someone gets up from the floor. I’ve identified which muscles need to be activated and need to be strong and stable to complete the movements effectively. Each of the six exercises takes this into account. An interesting note is that, while these exercises can be considered low level, they can be adjusted for anyone and made more challenging as strength and fitness increase.
Aim to complete three rounds of the six exercises for the prescribed number of repetitions every other day. After four weeks of consistent effort, you should be able to progress to a more challenging set of exercises and you should notice a difference when getting up from the floor.
1. Wall pushups. Stretch your hands against a wall in front of you, about chest height. When your hands make contact with the wall, step back about one or two feet with your body at a 45-degree angle. Begin the exercise by lowering your body toward the wall until your nose is almost touching and then press your body back up to the starting position in a controlled manner. Repeat for 10 to 15 repetitions.
2. Wall plank. After completing the pushups, bend at the elbows until you are supporting your body weight on your forearms. Maintain a flat back and hold this position for up to 30 seconds while breathing and attempting to keep the muscles in your abdomen tight.
3. Standing bird dogs. Shift your weight back to your hands and, simultaneously, raise your right arm and left leg off of the wall and the floor at the same time, taking care not to rotate or twist your spine and maintaining a neutral spinal position. You might find it necessary to keep your hands in contact with the wall as they slide up. Continue for 10 repetitions, alternating hands and legs.
4. Wall sit. Stand with your back pressed against the wall. Slide down into a sitting position by moving your feet forward and lowering your buttocks. If pain restricts your range of motion, only lower as far as you can with control. If you can, lower yourself until your thighs are parallel to the floor. Hold this position (do not hold your breath) for 10 seconds or longer if possible. Over time, increase the duration that you can hold the wall sit for up to 60 seconds. 5. Rear lunge. Place your hands on a chair or against the wall for balance. Step back with your right foot and bend at the knee, making sure that your left knee does not move past your toes. Return to the starting position and repeat five to10 times. On the last repetition, hold the rear lunge position for five to 10 seconds. Repeat with the other leg.
6. Dips. Stand with your back to a countertop with your hands shoulderwidth apart, leaning back against the counter with your fingers over the edge and your knuckles facing forward, supporting your body weight. Step forward about 12 inches, keeping your hands on the counter and then lower your body, bending at the elbows and knees before pressing upward until your arms are straight again. Use your legs as little as possible and maintain good posture, with your eyes up throughout the movement. Repeat for 10 repetitions.
Medical Exercise Specialist Ernie Schramayr helps his clients manage medical conditions with exercise. You can follow him at erniesfitnessworld.com; 905-741-7532 or erniesfitnessworld@gmail.com