I can't thank Be Mobile enough for what you are doing...you really have the solution to what is happening to people in Canada & North America..People are in nursing homes because of sarcopenia....they can't even get up from a chair, so they waste away until they die in that nursing home...and this is sooooo not normal, yet people here believe it is an inevitable part of aging...It's not! You have helped me tremendously and I hope to be able to join the 8 week fit & strong program soon ☺ You people are all awesome!! Thank you, Thank you!
Thank you so much for your support! We absolutely believe in the benefit of strength training for all ages. Feel free to let us know any time with any questions!
Literally just found you while sitting on the floor after falling trying to figure out how to get up. Two recent knee surgeries. First method worked, although not as graceful as shown. Thank you for the helpful content!
Through gradually progressive exercise! The push up and its variations are extremely beneficial for floor mobility. Take a look at this video to start: th-cam.com/users/shortsNg3G4pdWGEc
I'm 'too young' at 61 for knee replacement. What exercises can I do to strengthen the muscles around my knee, prolonging the eventual surgery, but also prepping myself for a better recovery experience. Your new #1 fan!!
i love this.I have given up getting on the floor as have 2 artificial knees. You also sent me another video using stackes of books and things that was fabulous.
This is my problem as well with 2 knee replacements it’s very difficult to get up due to the nerves in my knees and also I can’t bend my knees at those angles
Thanks for these tips. ICAN see that upper body strength is important. Hopefully some of the Pilates I do like planking etc will help give me that as these are great tips. Thank you for thinking of us older people.
HI, all your videos are great and helpful. Love this advice about getting up from the floor but, how do I get down there in the first place. ? especially if you're as bit overwieght and have had a hip replacement. Thank you
Thanks for your videos, they are really helpful. What exercises would you recommend for a stiff knee post knee replacement (18 months) to decrease the stiffness and increase the range of movement? Also, how many reps and how often?
The squat is a good exercise to build your program around. Perform the squat through a range of movement that you feel is well tolerated to start - there is no need to force the movement at any time. With repeated exposure to the squat, you will slowly adapt and increase the amount of bend you will be able to tolerate over time. Try to aim for 2-3 sets of 8-12 repetitions to start, but feel free to adjust your numbers as it suits you best. Lastly, take a look at this video for example of variations you can use: th-cam.com/video/7MP2e9pU3wo/w-d-xo.html
Ensure that there are no exercise restrictions provided for you by your in-person medical team. If you have specific concerns or symptoms, a more thorough assessment may be needed before proceeding with an exercise program. Please feel free to let us know how you are going, you can reach us through email at info@bemobilephysio.com.au
It's difficult for us to provide specific advice without accessing your health records and assessing you in person. If you aren't sure, and you are recovering from your recent vertebral fractures, we highly recommend that you seek your local physiotherapist or consult with your doctor regards exercise restrictions and an in-person assessment before commencing an exercise routine. We understand that twisting and bending of the spine are often considered "dangerous" for people with osteoporosis. This isn't based on good scientific evidence, but again it's difficult for us to provide you with accurate recommendations over the internet. Having said this, our approach is generally that the spine is well adapted to bend and twist. Those are important aspects of its functionality. Without there being any good reason to avoid bending and twisting , we consider it generally ok to do for people with osteoporosis in most cases. As above, just making sure to "start low and go slow".
GReat Help. I have had 2 knees replaced and have arthritus in wrists not too bad but enought to make it hard to use hands as part of support to arise.I understand its upper body taking most of weight.Is there a technique to strengthen wrists. the chair cushion method helps.aBUT WONDERING IF SOME SORT OF WRIST EXCERCISEwould help?
Grip strength training can also assist w/ wrist function and strength, as the forearm muscles cross both the fingers and wrist joints. Take a look at this video here: th-cam.com/users/shorts7Hh09w0BE4k
Those where some tricks I use to do but now I am overweight and can not move that well I want to go to yoga class to help get limber more to help do those things but can not roll over on belly and need help even getting up from chairs even but don't want to depend on others to get up from floor after classes.
Getting up off the floor without kneeling I wouldn't be able to do that because I have multiple issues in both my knees so I wouldn't be able to use that technique walking the hands back to the body because the legs have to come together good and my legs can not touch each other so basically the back of my thigh and the back of my calf can not touch. The other thing is that this is showing how to do it indoors and there's a lot of instances where a person could fall outside especially in the winter on slippery surfaces that's what I'm really concerned about so I just wanted to put a bit of advice out there for people who feel they're going to have a hard time getting up if they fall outside in the winter is to find winter boots that have something called Vibram. Vibram for winter boots is a rubber technology for the sole that makes it where you won't slip on ice, only certain brands have the Vibram rubber but for winter footwear I highly suggest it. Merrell is one of the brands that uses it.
I have hip osteoarthritis. I’d like to know how to strengthen my hip muscles so I can get up from the floor without pushing up with my hands. If I’m sitting on grass at a picnic or squatting on the floor to get things from the bottom shelf of my fridge it feels really awkward to push myself up with my hands. I’ve had a couple of hip replacements and I’m not in pain. Just have weak muscles. Thanks.
We believe there is always a good starting point. General strength training will certainly be a good place to start. Take a look at our 3 part video series here: www.bemobilephysio.com.au/free-fitness-videos-over-55
If you are unable to tolerate any weight bearing through your wrists, floor mobility in general will be quite difficult as you will have to rely only on lower body mobility and strength. If you can use your wrists as tolerated by your symptoms, try the chair technique as it will be less demanding for your wrists.
The video's are very helpful. Unfortunately, due to arthritis in my toes I can't flex them as shown in the video. Fortunately, I can kneel to assist me getting up.
I can stand comfortably for long periods of time but find sitting on a chair or driving long distance can cause discomfort in my lower back, which does show up in X-rays as a bit worn. Then I get rather stiff to get up. Would you have any exercises that would help strength my lower back please? Or ideas to circumvent that or compensate for that please?
It sounds like you respond well to both movement and potentially a forward rounded position of your back. When in standing, you will find that your lower back is usually positioned with a forward arch, and when sitting the opposite or in neutral. Not to say any of this is "wrong," but you may find it more comfortable to sit with a slight support on your low back (e.g., pillow or cushion). Nonetheless, strength training can help improve the capacity of your muscles to handle greater movement and loading. If you haven't checked out our 3 part video series yet, take a look here: www.bemobilephysio.com.au/free-fitness-videos-over-55
It’s difficult for us to comment on specific individual circumstances as we can’t be there to assess your mother in-person. We would recommend checking with her local physio or GP if she has any concerns. We will keep your question in mind for our future content. Thanks for watching!
We recommend using the chair to help make the movement easier like the variations shown later in the video. If you are having trouble getting into a kneeling position, you can practice this part alone on your sofa or bed and couple this with other exercises to improve your lower body strength, like the squat and split squat.
It sounds like strengthening your upper body will be beneficial to progress your ability to mobilize from the floor. Take a look at this video to start: th-cam.com/users/shortsNg3G4pdWGEc
Using the chair will certainly help with decreasing the demand on your wrists. In addition to this, you can also train them to be stronger - take a look here: th-cam.com/users/shorts7Hh09w0BE4k
Brilliant my physcio told me I was crazy trying to kneel and get up with both knee replacements. Not so crazy had a sort of seizure broke dog gate holding on tight hit the floor. After it settled crawled to my room used knees to get up door stairs to phone. I fired him.
We hope that you are well! Thanks for sharing your story, and yes kneeling isn't something to be afraid of in most circumstances and be certainly believe in the benefit of slow and consistent exposure to movement and loading :)
Suggestions for fine hips, but messed up feet. I can't, actual dr orders, put weight on my toes like that. I have a plate in one foot that has snapped my toes when I've done that. The other foot has so much arthritis in the toes they snap in that position too.
Could you add the exercises to do that will give the strength to be able to use these movements to get up? Consider older heavier and unfit persons please.
We recommend that you check out our 3 part video series where we go over why and how we can help you get stronger with an at-home exercise program. Sign up here: www.bemobilephysio.com.au/free-fitness-videos-over-55
Thanks for the feedback! You are right, strengthening the upper body is extremely important as well. Take a look here: th-cam.com/users/shortsNg3G4pdWGEc
Of course, the majority of our clients are 55+ but we do understand that everyone's fitness journey is their own and progress is individual. Upper body strength is also extremely important just as you mentioned - take a look at this video to start: th-cam.com/users/shortsNg3G4pdWGEc
Getting up from floor video interesting & informative, sadly the use of your hands/shoulders is vital & I can’t do that as shoulders not so good & it just stirs up pain if I use them too much. I know what my limits are & the use of them in the video is beyond me.
Thank you for the message! We think another video will be more applicable for you. Take a look at this one here: th-cam.com/video/HGXFUEM-f7A/w-d-xo.html
No worries! You can practice floor mobility in many different ways. Try the last variation in the video without bending your toes and let us know how you go!
Thank you for your comment Mary - sorry to hear that using your knees are painful. You may find this video helpful: th-cam.com/video/ghfA5t6JZLg/w-d-xo.html
You can use the chair to assist with the movement in a more upright position. If you are having trouble with this, you can practice getting into a kneeling position from lying flat on your sofa or bed to start.
No worries! There are many ways to improve overall mobility of your joints and ability to get up from the floor. Take a look at this video for example: th-cam.com/video/Mtlijbe2F0E/w-d-xo.html
Hi, We do also have physios of a range of ages at our company, many do in-home physio and also run groups up in our studio. Due to availability at this stage our online content just happens to be filmed by our young physios, however hopefully in the future, we may have some more people of other ages in our online content. At Be Mobile we do specialise in exercise for those over 55's. So although the physiotherapists are young themselves, they have a great deal of experience working with people over the age of 55 and have done and continue to keep up with the latest research for older adults.
I can't thank Be Mobile enough for what you are doing...you really have the solution to what is happening to people in Canada & North America..People are in nursing homes because of sarcopenia....they can't even get up from a chair, so they waste away until they die in that nursing home...and this is sooooo not normal, yet people here believe it is an inevitable part of aging...It's not! You have helped me tremendously and I hope to be able to join the 8 week fit & strong program soon ☺ You people are all awesome!! Thank you, Thank you!
Thank you so much for your support! We absolutely believe in the benefit of strength training for all ages. Feel free to let us know any time with any questions!
Literally just found you while sitting on the floor after falling trying to figure out how to get up. Two recent knee surgeries. First method worked, although not as graceful as shown. Thank you for the helpful content!
I'm so glad the video helped you get out of a sticky situation! I hope you're okay.
Really good to see it done..
How do we build upper body strength
Through gradually progressive exercise! The push up and its variations are extremely beneficial for floor mobility. Take a look at this video to start: th-cam.com/users/shortsNg3G4pdWGEc
So helpful. Thanks Alicia for the clear explanation and demo.
Glad it was helpful!
Thank you! Useful demo- and this opportunity to submit comments and questions.
It's our pleasure, thanks for watching and commenting!
Thank you, I have recovered well after bilateral knee replacements at the end of January, but cant kneel. Great tips for getting up from the floor.
That's great to hear! Keep up the hard work with your home exercises, and let us know if we can be of any assistance any time :)
I'm 'too young' at 61 for knee replacement. What exercises can I do to strengthen the muscles around my knee, prolonging the eventual surgery, but also prepping myself for a better recovery experience. Your new #1 fan!!
Thanks so much for your support and message! Take a look at this video here: th-cam.com/video/rvPrvAz3u_I/w-d-xo.html
Who told you were to young.. don't put up with that untruth
Thank you🙏
You are welcome!
i love this.I have given up getting on the floor as have 2 artificial knees. You also sent me another video using stackes of books and things that was fabulous.
That's wonderful to hear! Well done, and keep up the practice to be even better at it :)
This is my problem as well with 2 knee replacements it’s very difficult to get up due to the nerves in my knees and also I can’t bend my knees at those angles
Thanks for these tips. ICAN see that upper body strength is important. Hopefully some of the Pilates I do like planking etc will help give me that as these are great tips. Thank you for thinking of us older people.
Certainly! Planking variations can really help strengthen the muscles around your hip and abdominals. Keep up the good work!
Great video for people who have just had surgery. Thx
Glad to be of help!
HI, all your videos are great and helpful. Love this advice about getting up from the floor but, how do I get down there in the first place. ? especially if you're as bit overwieght and have had a hip replacement. Thank you
Thanks for the feedback! You may find this video more helpful th-cam.com/video/Mtlijbe2F0E/w-d-xo.html
THANKYOU!!
Our pleasure!
Thanks for your videos, they are really helpful. What exercises would you recommend for a stiff knee post knee replacement (18 months) to decrease the stiffness and increase the range of movement? Also, how many reps and how often?
The squat is a good exercise to build your program around. Perform the squat through a range of movement that you feel is well tolerated to start - there is no need to force the movement at any time. With repeated exposure to the squat, you will slowly adapt and increase the amount of bend you will be able to tolerate over time. Try to aim for 2-3 sets of 8-12 repetitions to start, but feel free to adjust your numbers as it suits you best.
Lastly, take a look at this video for example of variations you can use: th-cam.com/video/7MP2e9pU3wo/w-d-xo.html
Thankyou for you videos, what sort of exercises are suitable for someone (me) who is waiting for a Lamanectomy?
Ensure that there are no exercise restrictions provided for you by your in-person medical team. If you have specific concerns or symptoms, a more thorough assessment may be needed before proceeding with an exercise program. Please feel free to let us know how you are going, you can reach us through email at info@bemobilephysio.com.au
I have 8 vertebral fractures so I need to be careful about bending my back. Are the methods shown safe for me? 5:56
It's difficult for us to provide specific advice without accessing your health records and assessing you in person. If you aren't sure, and you are recovering from your recent vertebral fractures, we highly recommend that you seek your local physiotherapist or consult with your doctor regards exercise restrictions and an in-person assessment before commencing an exercise routine.
We understand that twisting and bending of the spine are often considered "dangerous" for people with osteoporosis. This isn't based on good scientific evidence, but again it's difficult for us to provide you with accurate recommendations over the internet.
Having said this, our approach is generally that the spine is well adapted to bend and twist. Those are important aspects of its functionality. Without there being any good reason to avoid bending and twisting , we consider it generally ok to do for people with osteoporosis in most cases. As above, just making sure to "start low and go slow".
That’s how I have had to do it for several years now, although I straighten my legs out first and walk them to my hands.
Great variation nonetheless! Keep up the good work!
GReat Help. I have had 2 knees replaced and have arthritus in wrists not too bad but enought to make it hard to use hands as part of support to arise.I understand its upper body taking most of weight.Is there a technique to strengthen wrists. the chair cushion method helps.aBUT WONDERING IF SOME SORT OF WRIST EXCERCISEwould help?
Grip strength training can also assist w/ wrist function and strength, as the forearm muscles cross both the fingers and wrist joints. Take a look at this video here: th-cam.com/users/shorts7Hh09w0BE4k
Those where some tricks I use to do but now I am overweight and can not move that well I want to go to yoga class to help get limber more to help do those things but can not roll over on belly and need help even getting up from chairs even but don't want to depend on others to get up from floor after classes.
Getting up off the floor without kneeling I wouldn't be able to do that because I have multiple issues in both my knees so I wouldn't be able to use that technique walking the hands back to the body because the legs have to come together good and my legs can not touch each other so basically the back of my thigh and the back of my calf can not touch. The other thing is that this is showing how to do it indoors and there's a lot of instances where a person could fall outside especially in the winter on slippery surfaces that's what I'm really concerned about so I just wanted to put a bit of advice out there for people who feel they're going to have a hard time getting up if they fall outside in the winter is to find winter boots that have something called Vibram. Vibram for winter boots is a rubber technology for the sole that makes it where you won't slip on ice, only certain brands have the Vibram rubber but for winter footwear I highly suggest it. Merrell is one of the brands that uses it.
I have hip osteoarthritis. I’d like to know how to strengthen my hip muscles so I can get up from the floor without pushing up with my hands. If I’m sitting on grass at a picnic or squatting on the floor to get things from the bottom shelf of my fridge it feels really awkward to push myself up with my hands. I’ve had a couple of hip replacements and I’m not in pain. Just have weak muscles. Thanks.
This is a good place to start : th-cam.com/video/d3FmXgSDwC0/w-d-xo.html
These exercises are all very good for those who are of a good weight. What about those, who like me, are very over weight? Thank you.
We believe there is always a good starting point. General strength training will certainly be a good place to start. Take a look at our 3 part video series here: www.bemobilephysio.com.au/free-fitness-videos-over-55
What if you cannot use your wrists please and ta
If you are unable to tolerate any weight bearing through your wrists, floor mobility in general will be quite difficult as you will have to rely only on lower body mobility and strength. If you can use your wrists as tolerated by your symptoms, try the chair technique as it will be less demanding for your wrists.
Is there any trick or tool 😊
Practice makes perfect!
The video's are very helpful.
Unfortunately, due to arthritis in my toes I can't flex them as shown in the video. Fortunately, I can kneel to assist me getting up.
Yes, you can perform floor mobility variations without flexing onto your toes. Keep up the practice!
I can stand comfortably for long periods of time but find sitting on a chair or driving long distance can cause discomfort in my lower back, which does show up in X-rays as a bit worn. Then I get rather stiff to get up. Would you have any exercises that would help strength my lower back please? Or ideas to circumvent that or compensate for that please?
It sounds like you respond well to both movement and potentially a forward rounded position of your back. When in standing, you will find that your lower back is usually positioned with a forward arch, and when sitting the opposite or in neutral. Not to say any of this is "wrong," but you may find it more comfortable to sit with a slight support on your low back (e.g., pillow or cushion).
Nonetheless, strength training can help improve the capacity of your muscles to handle greater movement and loading. If you haven't checked out our 3 part video series yet, take a look here: www.bemobilephysio.com.au/free-fitness-videos-over-55
I have a recliner and it rocks you can put your feet up, what I would like to know how to get up with out falling back into it.
Take a look at this video! th-cam.com/users/shortseRhez0kGCI4
They have rocker recliners that lift up I believe at the back but they basically raise you up so you can stand.
My mother have MND from last 5 month and she have not ower inlaft leg so she can not stand up . please can you let me what to do .
It’s difficult for us to comment on specific individual circumstances as we can’t be there to assess your mother in-person. We would recommend checking with her local physio or GP if she has any concerns. We will keep your question in mind for our future content. Thanks for watching!
Hi ,I can't bring my knees in and put pressure on them to push up ... any suggestions?
We recommend using the chair to help make the movement easier like the variations shown later in the video. If you are having trouble getting into a kneeling position, you can practice this part alone on your sofa or bed and couple this with other exercises to improve your lower body strength, like the squat and split squat.
My shoulder is really painful so what could I do in this situation. I've got pain in it by trying to copy your demo.
It sounds like strengthening your upper body will be beneficial to progress your ability to mobilize from the floor. Take a look at this video to start: th-cam.com/users/shortsNg3G4pdWGEc
Hi, my wrists are not strong because of Rhumatoid Arthritis (RA) & Osteoarthritis, knees also a bit sore, so I just have 'bite the bullet'!!
Using the chair will certainly help with decreasing the demand on your wrists. In addition to this, you can also train them to be stronger - take a look here: th-cam.com/users/shorts7Hh09w0BE4k
Brilliant my physcio told me I was crazy trying to kneel and get up with both knee replacements. Not so crazy had a sort of seizure broke dog gate holding on tight hit the floor. After it settled crawled to my room used knees to get up door stairs to phone. I fired him.
We hope that you are well! Thanks for sharing your story, and yes kneeling isn't something to be afraid of in most circumstances and be certainly believe in the benefit of slow and consistent exposure to movement and loading :)
Suggestions for fine hips, but messed up feet. I can't, actual dr orders, put weight on my toes like that. I have a plate in one foot that has snapped my toes when I've done that. The other foot has so much arthritis in the toes they snap in that position too.
Sorry to hear that Phyllis. Have you got any strategies to help you get up?
@@bemobilephysioI do but will be loosing my goodish knee soon. So I'm try to figure out something while I can
Could you add the exercises to do that will give the strength to be able to use these movements to get up? Consider older heavier and unfit persons please.
We recommend that you check out our 3 part video series where we go over why and how we can help you get stronger with an at-home exercise program. Sign up here: www.bemobilephysio.com.au/free-fitness-videos-over-55
All very well but many older people, particularly women do not have that upper body strength. Otherwise good demo.
Thanks for the feedback! You are right, strengthening the upper body is extremely important as well. Take a look here: th-cam.com/users/shortsNg3G4pdWGEc
I would love to be able to stand up from sitting on the ground without going on to my knees. I am not sure when I couldn’t do that any more.
That's a challenging goal, but achievable nonetheless! Practicing floor mobility with the use of your hands and knees will be a good place to start.
Your demonstrations use toe flexing to get up. That is foreign to most mature people. How could getting up be done without such toe flexion?
I have arthritis in my toes and could not get up as shown in the video.
This video will be of help: th-cam.com/video/HGXFUEM-f7A/w-d-xo.html
How to do it if you don't have much upper body strength? Have you tested your methods on seniors? You all are young fit and mobile - lol
Of course, the majority of our clients are 55+ but we do understand that everyone's fitness journey is their own and progress is individual. Upper body strength is also extremely important just as you mentioned - take a look at this video to start: th-cam.com/users/shortsNg3G4pdWGEc
Getting up from floor video interesting & informative, sadly the use of your hands/shoulders is vital & I can’t do that as shoulders not so good & it just stirs up pain if I use them too much. I know what my limits are & the use of them in the video is beyond me.
Thank you for the message! We think another video will be more applicable for you. Take a look at this one here: th-cam.com/video/HGXFUEM-f7A/w-d-xo.html
My knees and toes can't bend that much!
No worries! You can practice floor mobility in many different ways. Try the last variation in the video without bending your toes and let us know how you go!
But you were kneeling! How do you get up without tidying or begging your knees
We also have another video for getting up without kneeling that you may find helpful, take a look here! th-cam.com/video/2D89DkKotwg/w-d-xo.html
That's why we do pushups!
For sure!
If you have 2 knee replacements - and it is way too painful to use the knees at all!
Thank you for your comment Mary - sorry to hear that using your knees are painful. You may find this video helpful: th-cam.com/video/ghfA5t6JZLg/w-d-xo.html
What if you have a big belly ,that gets in the way .
You can use the chair to assist with the movement in a more upright position. If you are having trouble with this, you can practice getting into a kneeling position from lying flat on your sofa or bed to start.
If you have bad hips you cannot bend your legs that much to help stand up. You'd think he'd know that.
She.
Whoops.
No worries! There are many ways to improve overall mobility of your joints and ability to get up from the floor. Take a look at this video for example: th-cam.com/video/Mtlijbe2F0E/w-d-xo.html
please make videos using actual old people, because my patients cant do this.
Hi, We do also have physios of a range of ages at our company, many do in-home physio and also run groups up in our studio. Due to availability at this stage our online content just happens to be filmed by our young physios, however hopefully in the future, we may have some more people of other ages in our online content.
At Be Mobile we do specialise in exercise for those over 55's. So although the physiotherapists are young themselves, they have a great deal of experience working with people over the age of 55 and have done and continue to keep up with the latest research for older adults.