GETTING OFF FLOOR WITH NO HANDS.

[Notveryfit]

Hello, I have been of late trying to get myself more fit and I have noticed the get off the floor with no hands exercise. I can get into what is called the 90 90 position which is one leg bent back at 90 degrees and the other leg the same but in front of you. I have seen pics. etc of people sitting like this then raising them selves up onto their knees but I cannot do this. What must I do to be able to do this. Thank you all for any help.

Unfortunately I've known children that have struggled because their strength and fitness is so poor (especially after the prolonged Covid lockdowns and restrictions denied them regular access to PE, playgrounds, sports activities and playing with other children for over a year)

A lot of adults don't spend much time getting down to floor level or do much activity to preserve their strength and often struggle with this range of movement and strength by mid-life.

A benefit of working with children is that I often sit on the floor with them which keeps it as a regular functional movement for me.

I think squats and lunges would soon build the strength to get up from most positions.

Tried this and I can Def get up by going from my knees then straight up but I have dodgy knees and hip and the cross legged way is a total fail.
I couldn't work out the 90/90 way from the picture so I had to Google a better one......at which point I realised I do this as part of my stretches after weight training, I've just never tried to stand up from that position!😆

Nope. A bit of knee or hip pain that means you can't get up off the floor without using your hands does not make you disabled.

Warm up?

I disagree.

I didn't mean disabled in the full, usual sense of the word, rather I meant not 100% able bodied. If you've got chronic hip or knee pain there is something clearly wrong with you.

Disagree.

I have arthritis in my knee and as I said up thread v poor core strength. Yes due to an illness but not a disability.

Otherwise you could argue that being below par with flu is not able.

Back to the main point of the thread.

Agree that sit to stands and squats would help. And strengthening core exercises.

I’ve seen something else from physios about back chaining to be able to get up off the floor if fallen.

I can't get into 90/90 because of a knee injury but I can get into kneeling on one knee/other foot flat on the floor, from sitting, and up from that, without hands. Only recently since the injury, and only after a lot of Pilates, but I'm pleased I can.

Words have meanings, you can't just alter them to fit what you want them to mean.

a bit of knee or hip pain, even extreme pain does not make you disabled.

I'd be curious to know how old you are.

yeah, that's the point of the graphic, it shows the things a person can do that makes them "lose points" from the maximum possible. Anyone able to read this thread can google to try to find examples of doing it "correctly." I was trying to find a video myself from a most authoritative source and... struck out. I can find lots of examples but I don't know if any of them are truly definitive as being the same as the scientific test. Does seem like it's always the cross legged method, both down and up, in the most watched videos anyway.

I find cross-legged easy enough, down and up, but I can feel it's hard on my ankles as I get up and am worried I've ruined the cartilege in them so would prefer not to do that. I think the key thing is that you must do the getting down not just getting up parts without hands; you have to do it both ways to get full marks. Not just about getting up.

I'm 56, but I'm not sure how thats relevant.

I still maintain if you have knee/hip pain so bad you can get up of the floor without using your hands and you're not really elderly then you are not very healthy/have health problems.

You don't say how old you are or how flexible/active you are. Crucial points. Also your skeletal structure may not allow you to do this. Eg I have a bone spur on hip and cannot sit fully crossed leg.

Having 'health problems' is not the same as being disabled. That is the point.

Your age was of interest to me as you sound like a young person with no understanding of how a body ages. It's very common for middle aged people to have knee/hip pain. Not all of course, but a huge percentage of over 45's have some degree of hip/knee pain.

it is not a disability.

flexibility, balance & mobility all decline at around 45 unless you take steps to maintain them. Most people over 45 would struggle to sit on the floor/stand up without using their hands unless they do a relevant form of exercise.

People live their lives, busy with daily life & unless it's brought to their attention just think they'll always be able to do xyz, why not?!?, without realising the body ages quietly & we unknowingly adapt as we go, only to be shocked when they realise that actually no they can't easily do xyz 'suddenly'. Except it's not suddenly. Just that they've had no cause to do xyz for a longtime & the ability to do it has quietly been lost.

I think it's increasingly common that people don't retain anything like the range of mobility they should have as they age. It's use it or lose it, so in midlife people can normally still do activities that are part of their daily life, so I accept it doesn't really count as a disability then - but it is a sign of unnecessary disability ahead.

If you can't get up off the floor at 40 because it's not something you ever need to do, that may not seem a problem. But add another 20-30 years of not challenging your physical limits and you end up finding it difficult to do essential things like get up from the chair or toilet, and your life becomes genuinely and unnecessarily restricted. Loss of mobility is of course ultimately inevitable but its pace is drastically affected by how active you are - an active 90 year old can do things a sedentary 60 year old may struggle with.

(For context I'm nearly 50 and after a recent frozen shoulder very well aware of how much more challenging it becomes to stay active in mid life but am determined to keep my mobility as long as possible - and yes I can easily get up off the floor from crossed legs without using hands or knees.)

I am 76 and can still do this because of years of ballet training.

It’s easy for me to get up from 90 90 if using a kneeling position is permitted. You just lift up and push forward through your pelvis onto the front shin and onward from there. If the test is do it without using an interim kneeling position, you internally lift and rotate the front leg so the foot is flat, straightening and rotating the back leg so the toes now touch the floor. You’ll be in a low lunge and you can push to standing, using the front foot to lift and the back to balance. It takes some mobility in hip /femoral sockets and the capacity to fire up different muscles simultaneously. That’s how I do it anyway- I can do it at 60, couldn’t at 40 because I hadn’t practiced.