As people age, many find it difficult to stand up from a seated position due to the loss of joint mobility. To prevent this issue, you can perform a few specific exercises. These exercises were created for recovery after surgery or to help improve knee problems. They should be performed under the supervision of a doctor.
These exercises were created for recovery after surgery or to help improve knee problems. They should be performed under the supervision of a doctor. The goal of these exercises is:
To strengthen the muscles surrounding the knee.
To increase flexibility and restore the knee's range of motion to a natural level.
The muscles targeted in these exercises include those surrounding the knee as well as the hip muscles. The muscles around the knee include:
The quadriceps (located in the front of the thigh).
The hamstrings (located at the back of the thigh).
The abductors (located on the outside of the thigh).
The adductors (located on the inside of the thigh).
The gluteus medius and maximus muscles make up the hip muscles. The aim of these exercises is to increase flexibility and bring the knee movements back to normal. The duration of these exercises is two or three sessions per week for a minimum of one and a half months, and may continue as prescribed by your doctor.
Achilles Tendon or Heel Tendon Stretch: Stand facing a wall, and place your healthy foot forward, close to the wall. Slightly bend your knee. Position your painful leg straight behind you, ensuring both feet are flat on the ground. The healthy knee should bend slightly while the painful knee remains fully extended. Now, move your hips forward. Hold for 30 seconds, then rest for 30 seconds. Repeat this stretch 10 times. The thick tendon above your heel is the gastrocnemius and soleus tendon. These two muscles, located at the back of your calf, attach to the heel bone, enabling the foot to point downward.
Quadriceps Stretch: For balance, lean on a chair or place your hand on a wall. Stand on one foot and bring the other foot toward your hip. Hold your foot with one hand and gently pull it back to bring your heel closer to your hip. Hold the stretch for 30 to 60 seconds, then rest. Repeat the stretch 10 times on each side. This will stretch the quadriceps or the quadriceps femoris muscle. You should feel the stretch at the front of your thigh. Ensure that your back doesn’t twist.
Hamstring Stretch: Lie on the floor and bend your knees. Then, raise one leg straight up and keep it perpendicular to the floor. Use both hands to hold your thigh and gently pull the leg toward your body. Straightening your knee will stretch the hamstring muscles, and you should feel the stretch. If you can't reach your foot, use a towel or cloth around your thigh and gently pull it toward your body. Hold for 30 to 60 seconds, then lower your leg. Rest for 30 seconds and repeat 10 times on each side. Do not place your hands on your knee, but rather on the lower part of the leg.
Half Squat or Half Sitting Position: Stand on the floor with your feet shoulder-width apart. Place your hands in front of you. If you feel off balance, place your hands on the back of a chair. Lift your chest and bend your knees, moving into a half-sitting position, as if sitting on an imaginary chair. Keep your weight on your heels and hold for 5 seconds. Then, push through your heels and return to the starting position. Avoid leaning your back forward. Repeat this exercise 10 times.
In addition to the above exercises, some individuals still face difficulty despite following these steps. Therefore, we suggest a different category of exercises that will definitely help you rise more easily.
As young individuals, standing up from the ground is something we do effortlessly, but with age, this essential skill becomes increasingly difficult. The reason for this is that as we age, joint flexibility, stability, and strength deteriorate.
Helpful Movements for Difficulty Rising from the Ground: As joints become stiffer and less stable and muscles weaken with age, movement becomes harder. Since standing and sitting are actions we perform multiple times a day, losing this ability can significantly impact our quality of life, especially for older individuals, since the risk of falling increases.
However, this issue is preventable. One preventive measure is to incorporate standing exercises into your daily routine. These exercises, as their name suggests, are a series of movements designed to improve balance, coordination, and strength, aiding in rising from the ground and standing.
The more you practice these exercises, the more likely it is that your joints will remain flexible and mobile. In addition to standing exercises, it's advisable to add mobility exercises to your routine to prevent stiffness, instability, and weakness in your joints.
First Movement: Moving from a Sitting to Standing Position: Sit on the floor with both legs extended. Place the palms of both hands on the ground next to your body. Bend your right knee and place your left foot flat on the ground. Push with your hands and right foot, and rotate your left leg beneath you so that your hands and knees are on the ground. Step your right foot forward and lift your torso to a half-standing position. Push through both feet and stand up. Reverse the movement to return to a seated position. Although this might seem easy, it can be challenging for many as it requires core, pelvic, and thigh muscle engagement. It also involves rotational movements that many people don’t practice enough. These exercises help strengthen mobility and reduce injury risk.
Second Movement: Lying Down to Standing: Lie flat on the floor with your arms extended out to the sides and legs straight. Bend your right leg, slowly bring it outward, and place the sole of your foot on the floor. Lean toward your left side, bend your left arm, and place it on the floor for support. Straighten your left arm, and use it to push your body up while rotating your left leg underneath. Step your right foot forward, lift your torso, and come to a half-standing position. Push through both feet to stand up. Reverse the movement to return to the floor. This is a very practical exercise that everyone should master when transitioning from lying down to standing.
Third Movement: Prone Position to Standing: Lie face down on the floor. Bend your elbows, keeping them close to your body, and place your palms on the floor. Press your hands into the ground and lift your torso and knees off the floor. Step one foot forward and straighten your torso. Stand up by pressing both feet into the ground, bringing them together. Reverse the movement to return to the starting position. This movement is valuable as it engages nearly all body muscles and involves all three body movement planes (upper, lower, and core). Learning this is crucial for situations where individuals fall face-first to the ground.
Fourth Movement: Moving from a Kneeling Position to Standing: Sit on the floor in a kneeling position. Lift your left leg so that both knees are at a 45-degree angle. Press your feet into the ground to lift your body from the floor while keeping both knees on the ground. If needed, use your hands for support. Bring your left foot forward, straighten your upper body, and rise into a kneeling position. Press both feet into the ground to stand up. Reverse the movement to return to the starting position. This movement requires coordination between the hips and knee joints.
Fifth Movement: From a Pistol Squat to Standing: Start in a standing position. Raise your right leg slightly above the ground in front of you, keeping it as straight as possible. Push your hips back and bend your left knee. Slowly lower your hips towards the ground, making sure that your left knee aligns with your foot and does not shift outward. Lower your body as if you are sitting down. Push through your left foot to rise back to standing. Repeat with the other leg.
Sixth Movement: From a Sumo Squat to Standing: Stand with feet wider than shoulder-width, with your toes pointing outward. Push your hips back and bend your knees, lowering into a squat position. Once your hips are as low as possible, roll back onto your back. Then, with a swift push, lift yourself back into a standing position. This movement is both enjoyable and practical as it engages all body parts in a coordinated effort to return to standing.
I hope you find these exercises helpful and share them with others facing similar challenges. For more useful content, be sure to visit the sports section of Saad News. Thank you for your support!
