You sat down to play with the grandkids, to pet the dog, or to tidy up that flowerbed and are now having difficulty getting up from the ground.
As we age, this is a struggle many of us deal with.
Try the exercise progression below to strengthen your legs and to help you stand up from the ground or floor with ease.
Exercise for Getting Up from Ground
In the video below, Physical Therapist Chris Ponichtera, PT DPT, teaches you an exercise progression that will help strengthen your legs and allow you to stand up from the ground with ease.
When we talk about getting up from the ground or floor, we want to focus on how our legs and the muscles of our lower body work. We need them to be strong to support our body safely while getting up.
The best way to strengthen our legs and lower body is to work them in stages.
Stage 1: Bed or Elevated Surface
Start this progression with an elevated surface like a bed, tall chair, or table. Regardless of which surface you use, make sure it is sturdy.
Start by sitting at the edge of your surface with your feet flat on the ground.
Push yourself up to standing using only your legs. Stand for a moment, then sit back down nice and easy, in a controlled movement. Do not allow yourself to fall back onto the surface.
Perform 10-15 reps.
Once you’ve mastered this movement from an elevated surface, work your way through the next two stages of the progression in the same manner.
Stage 2: Kitchen Chair
Like you did in Stage 1, start by sitting at the edge of the chair with your feet flat on the ground.
Push yourself up to standing using only your legs. Stand for a moment, then sit back down nice and easy, in a controlled movement. Do not allow yourself to fall back onto the surface.
Perform 10-15 reps.
Move forward when comfortable.
Stage 3: Stool or Stair
Like you did in Stages 1 and 2, start by sitting at the edge of the stool or stair with your feet flat on the ground.
Push yourself up to standing using only your legs. Stand for a moment, then sit back down nice and easy, in a controlled movement. Do not allow yourself to fall back onto the surface.
Perform 10-15 reps.
Move forward when comfortable.
Stage 4: Ground
Once you feel comfortable standing and sitting on each of the first three surfaces, progress to the getting up from the ground.
Start out on your hands and your knees. Shift your weight back to your heels, then kick one leg in front of you and push up tall. Come to a standing position.
This final stage of the progression will be more challenging than the first but is an excellent strengthening exercise for your legs and glutes.
Want Our Help?
If you struggle when standing up and would like a more personalized approach to improving your leg and lower body strength, our Physical Therapists can help.
Treatment is covered by insurance, no referral is required, and with flexible appointments you can find an appointment fast that works with your schedule.
Call 716-458-1990 or go here to schedule at one of our 12 locations throughout Western New York.
