Just released a new video sharing a breakdown of how to build up more strength so you can safely get to the floor. Not everyone can safely get to and from the floor. The trick is rebuilding that strength. Start from the top and work your way down! czcams.com/video/pzPvbAHzOJ8/video.html
From comments, I am glad to see that I am not the only one in need of some help on such a basic issue. I would have never thought that one day I might look for a "stand up tutorial", but that day has come. So, thx for your useful video. Cheers
This guy is teaching advanced flexibility and strength techniques to people that have a hard time getting off the floor. I thought he was going to get up and do a parkour obstacle course
@@DoctorBen I've had situations when I had a hard time getting off the floor before. Some of the movements shown in the video were not in my abilities.
Those are all things you can a least improve. You just need to take small steps. There's no reason you have to start with getting up off the floor. You can build up to that.
@@phoebejones2070 love, lose weight and it w help your knees. I knew 2 people who lost a lot of weight and their knees were MUch better.🥰🥰🥰 try keto!! once you get the ha g of it, it's a fun diet. after the mental roadblocks, you figure out stuff you like and love and it keeps you full good luck
At age 66 and in fairly good shape I have trouble getting down and up. Life requires people to get “low” now and then such as picking something up off floor or squatting down (my job for one). I thought myself the split squat (didn’t know it was already a known maneuver) but lift myself with my left leg only. Now I know a better way. And that first one you showed where you just stand from cross legs. I’ve seen that one many times and here recently again on CZcams but this is the first time I’ve heard how you do it. You “lean over your feet” and then stand up. I can’t do that without hands but for the first time I’m greatfull to learn this. Funny how one little maneuver in a technique can make such a difference. Thanks man. Hope to see more of these. You just improved my life this morning.
I came from India at the age of 42...over there I used to all my household work by myself, sweeping, mopping, washing clothes with running tep water, scrubbing the clothes with brush and then rinse several times , sqeeze them and then hand them one by one on the clothes string, cooking, ohhh what not! But coming to USA and findig a job as a cashier initially and then got qualified as a computer technician, worked as a computer tech for almost 10 years. Hummmm working all the time staing by my counter I gradually lost my flexiblity of sitting down on the floor and get up easily...became very difficult. So much so that when I was babysitting my granddaughter, it bothered me the most! :-D Well, I thought I would never be able to regain my lost flexibility, but now watching such videos I think with practice shown here I would gain more success. I am 72!
I'm so glad I found this video. I intuitively know that I can't do the 1st exercise (yet) but cant wait to get started on the others. Hope reigns enternal 🐱
This should be a required part of every P.E. class in grade school. Every kid should learn how to do this and then hopefully, keep doing it as they age into adulthood.
Number 2 and 3 are legit, and are a good practice to get over the issue, with 3 being the more reasonable one of the pair, - because, knees... Number 1 is suited for the FIT people under 40, who want to challenge themselves or - for kids that want to play. Otherwise - very dangerous for the ankle joint. If you injure yourself trying that - there will be no rewind. Number 4 is legit too, - but, with limitations and mostly will work risk-free under a certain age, due to the extreme stress applied to the knee joints.
Age is not the limiting factor for any of these movement. It’s normal hip and ankle function. If you lose function in either of these joints it increases the stress on the knee which can lead to injury.
Great! I'm 61 but I've still got the flexibility and strength but have never been able to do the first one very well until you broke the technique down. Many thanks!
This one can help build strength in your legs from strange positions. Start very slow and only use the range of motion you currently have. Use bolsters under your knees if needed. czcams.com/video/xxXFHXg9Izc/video.html
Yes! That’s how I sometimes did it in a yoga class and it surprised me that it didn’t bother my knees! I can’t do it “straight” because my hips have more weight than my upper body! Seems like males could manage this maneuver with more ease than females.
Doctor Ben, you need to work with some people who have hip or knee replacement. Often they can not come into hero pose or cannot kneel on their replaced knees. Just a good idea to know something about the people who need sit to standing techniques.
I understand that there are exceptions to almost everything. These videos are informational only. If a person cannot kneel due to joint replacement then that technique is ill applied to him or her and should look for a different one. People with hip and knee replacements aren't the only one's who need work on floor to standing transitions. This is a general movement technique video. Anyone with compromised joint integrity would be much more of a case-by-case basis.
i didnt get the tripod one your already in seiza position can just lean forward into crawl position? some nice tips here about mobility I like also practising many ways to stand up. upright health has some videos on that as well, and with principle of feldenkrais/ alexander technique it can be made easy
This isn't an exhaustive exploration of getting up from the floor. These are some of my favorite ways that also double as strength and coordination practice in a practical way.
Dr.thanks for the video. I am.eighty plus had thigh bone fracture and am with steel rod.cannot bend my knee right side so not possible to sit cross legged. Is there any way to come to normal position .
I don't think that's a question I can reasonably answer over the internet. I'm sorry. There are too many specifics to your situation that can't be conveyed in a CZcams comment.
Thanks for insight. It was, surprising to me (69 yrs), to be able to do the last one. In fact I felt as I had better leverage in this position. For whatever reason the first one was out of my zone. What can I do to getter better balance or leverage going forward for the first cross legged stand up?
The easiest way is to put bolsters under your butt to start the position where you have better mobility and gradually reduce the amount of padding as you build strength and mobility.
Dr. Ben. I have a tough time getting the weight over the feet part at the beginning. Do you have any suggestions on how to work on improving this specific part? I can do it if I am on the beach because of the traction I get in the sand, but not on a hard floor. Thanks.
Thanks for your video. The most difficult one for me is the first one. If I can't do that one, what do I need to work on, in order to do it? Thank you.
The big thing that holds most people up on a cross sit getup is the ability to get their weight forward onto the sides of their feet. The easiest way to build up to the full deal is to use a cushion under your butt to shorten the range of motion. Then gradually use a smaller and smaller cushion to improve your range of motion until you’re working from the floor.
Thanks my challenge was the first one so I will practice more. I find yoga and Pilates help with these and the last one you mention as more technical I find relatively easy :) thanks so much I will watch the other video to build strength 🙏
Whether I pick technique 2 or 3 I can't do the final "and now stand up" step. Any tips? I don't even know if it's a core muscles issue or a balance issue
I had to go back and watch the video. It's been years since I've seen it. The trick is to reverse engineer the movement. Start at the top, standing, and squat down in either a squat or a split squat as the movement demands and practice going lower and lower until you can get low enough to complete the full movement. It can help tremendously if you use bolsters under your butt or knee to help give you a good firm resting place. Pause at the bottom on the bolster before moving back to the top. You can use lower bolsters as your range of motion improves.
Dr. Ben, you so good at and I so impressed, partly you are young and physically very fit and you must have practising the 4 steps for quite while. For me I'm 85 years old with a bad leg and a foot drop. So can you honestly tell me how can I use the toes of the footdrop feet to jack up and do you think I could master just one step of the exercise in two years twice a day practising. I am also 81 kg body weight.
It’s never too late to improve your movement. It may be beneficial for you to start with this video and build up your base before you work on these techniques czcams.com/video/pzPvbAHzOJ8/video.html
I can do the 3 lasts and so much more, but I can't do the first. I think I don't have enough strength on the side of the feet. And I have a valgus knee too. But I always wanted to do it.😢😢 Please help me! I'm from Brazil and I love the way you explained that on the video. Thank you! ❤️🇧🇷
Thank you! I like to stand/walk on the side of my feet to strengthen all those muscles as well as the muscles on the outside of my leg. It may help address your valgus knee, but it's hard to say from here in CZcams land.
It’s been a while since I watched this one but I think there was a technique that might be more useful for you… czcams.com/video/f8h_X2qSpYE/video.html
Doing this move , does it require a strong lower back because I am facing difficulty doing it even though i have a very strong legs but weak lower back
I was today years olf when I learned I dont have strong legs at all, I'm young and I would say im fairly fit but also tall and slim, I had no idea this would be difficult for me but I guess I have something new to practice
Could u show us the ways for those having trouble with the knee and ankle of more than 20 years? Especially with acute gouty arthritis. Hope to get the video so soon. 😝😝🤟🤟 I can do only for no 2. The rest is not suitable without the hand support. My target is not using hand support. 😜😜
I have some other videos that share other techniques as well as a video that offers regressions to help build up mobility for a squat that may help. I’ll get more videos on restoring mobility to ankles and knees in the near future.
Clothing choices can dramatically alter our mobility. I generally try to wear clothes that hinder my movements as little as possible. But of course everyone has to decide what’s right for them and their lifestyles.
on your channel (and others), all I see are people in good shape able to stand. I am 6' 300# and 65. Could you show techniques for big people w/ larger models?
I have other videos sharing other techniques. Maybe those would work better for you. Although in cases where a client can’t safely or easily get up from the floor, I reverse the process. I help them build strength and mobility to get down to the floor. Then building strength and mobility to get up from the floor is much more approachable. This video is intended to share exercise to build movement skill not help special populations get up from the floor.
Work from the top down. Use a box, chair, pillows, or whatever works for your current range of motion. Squat down till you sit on the booster and so the muscles completely relax. Then stand all the way back up. The bolster should be higher than your maximum range of motion. Do 3-5 sets of 6-8 reps daily. This shouldn’t be a challenging workout the leaves you exhausted. As you build strength at the bottom range of motion lower the bolster. Continue this pattern until you’re strong and mobile enough to stand up from a deep squat. Disclaimer: always check with your doctor before starting a new workout program.
Thank You. It hurts me if I put my hands on my knees to get up and I have tried to find alternatives. The second to the last looks like it would be the best for me. next time I'm down, I'll try it. I looked for methods of getting up, without pressing on my knee, in the past. Believe it or not, the best way I'd found until your video, I got from a scene in a movie.🎥😎 😊
Thanks..if you have ever seen Memoirs of a Geisha, the training scene "Rise .... not like a horse."🐎. Then she demonstrated how to *rise* properly. I tried that since nothing else worked - pretty good, really. ;-)
Ha! I did all of them. That first one I be struggling with. But the rest I got it. Love the last one. Didn’t fly across country like I did the first one. Lmbo
Hi , I'm 26 years I have muscle weakness . Using hands I'm able to stand up from floor . In cross leg I'm able to sit, but not able to get up from floor in cross leg position ,can you please suggest me some exercise for that . Thanks in advance 😊
Working on the strength of your legs in less conventional positions is probably a good starting place. Here’s and exercise that can help with that. Start slow and don’t try and go all the way to the ground till you’re ready. czcams.com/video/xxXFHXg9Izc/video.html
Sir i have an serious problem becz of lockdown i was not able to have much fitness now while sitting down like we do when we p*a at that time i m not able to stand up pls help me up 😪
Number one that you showed is a common punishment in the Brazilian Army. Recruits from mandatory service and students from the sergeant or officers schools dread the words: "Sit down. 1, 2. Stand up. 1, 2.". Might seem silly, but when you have to do it synchronized with your comrades, it can be hell. Plus doing it with a full backpack. I'd rather hold the top part of a push-up than to do sit down-stand up while having my backpack.
Ha ha ha ha ha I had have some similar movements that were used as punishment in the military too. The words “back, belly, feet” will stick with me the rest of my life.
Nothing about this video was intended for anyone with mobility problems. These are intended as movement skills to help people further their strength and mobility. I have other videos that help people safely get down and up from the floor if that is their concern.
@@DoctorBen I can kind of do it with my heels touching like in this video: czcams.com/video/uIZFIlsseJk/video.html, but I'd rather do it into a regular squat.
@@nabranestwistypuzzler7019 If you're talking about with your feet wider, it would likely require incredible hip mobility. Your feet in closer gives you better leverage for getting out over your feet. There isn't really a "regular squat". The context of the movement dictates the form you need.
@@DoctorBen thanks I'm getting up in age, once down I'm not coming back up without assist from a chair or something. Hip. circulation, etc. need strengthening in legs but slowly.
Doc B both. I’ve fallen 7 times in2017 ".............. I fell out of bed two nights ago. I was stuck for 3hrs on the floor.. My daughter feels she can’t leave becuse if I fall who’s going to help me 1. How am I going to reach the door to let them in 2. I fell on my side in the bathroom, but I was able to take all the clothes from the clothes bin and I was able to get up with holding onto the sink and bath. I tried that this time and the second my right knee touched anything it was sooo painful. Then I was in a swat seat and managed to get up last time.. this time I had to ring the ambos and they have this air seat, they turned it on and I got up fine I’m scared I don’t want to die. My sisters gave up on me, I kicked my husband out. Then my sons both moved out. I’m just alone and scared that if I do fall, how on earth do I get up?😰
Ok... So this sounds really serious. At a minimum you need to set yourself up for success. If you're concerned about falling you need to make available things to help you get off the floor. There's nothing wrong with using tools to help yourself out of a bad situation. Stools, ropes, chairs, or whatever you need to help you out. Put things in places you can use to help you out in a bad situation. It also sounds like you need to work with a doctor and or physical therapist to rebuild your mobility. Practicing with chairs can really help rebuild lost mobility. You need a strong support network to help you get through this.
Doctor Ben Shock horror, another fall. My daughter wanted a pup and I said no. So my daughter walks in the house with all this stuff and went back out and walked in with a black Labrador ( we also do adoptions, so we look after pups any kinda dog that suits us.) Nope not this one, I was so cranky at first and I’ve since fallen in love with him ( I call him my grandson) So I reach into this little room my daughter bought and I was thinking it was steady but noooo I started to fall and I won’t say the words I said, so I was on the ground I hit my left hand side. The pup was all over me and my dog raced to me and pushed the pup away ( Golden retrievers are the most intelligent dog I’ve ever had. Lucky for me my daughter was home and I had been watching Utube on how to get up if ur over weight. We took all the cushions off the lounge and one by one I would lean over to the right. After 3 cushions I then was able to slide on my chair and slowly wiggle and got up on the lounge chair. I did have to use my knees quickly and on a pain scale leaning on both of my knees was a 10 without a doubt. So when I started to walk it was so hard for me. My doctor said I had a bruise all around my left knee. I’m still not walking good as there is a bunch of fluid or blood pooling on my knees. Before the fall I had lost 10kilos. But you right about leaving stuff that would come in handy to me. And thanks for the reply. I just want to also say to the obese the cushions worked very well. How can I strengthen my thighs? Legs? When I sit down and get up my daughter looked at me worried thinking I have broken something because my knees sound like creaky door and crickets lol.
Liz Butt Hi Liz, thanks for the reply. When u said posted for me. Did I mean you sent them to me somewhere? Or u meant on here in Utube please don’t think I’m stupid, they have me on tablets to take the *pain away* 🙄 my pain eases when I walk, but when I walk my knees tightened up from the fluid in both knees. At night when I do finally sleep, I wake up and it’s like my knees have locked it’s so painful, even my hands (I do have a lot of arthritis, osteoarthritis. And many more things. Thanks again I appreciate it.
@@janegilmore102 I'm sorry to hear you fell again. I'm limited on what I can do for you through CZcams but @Liz Butt shared a great resource with you. It's a great place for you to start.
Since I’m in Martial art we have to get up quickly and it will take a awhile and my sensei said that if he/she can get up quicker then us we need to practice and get up quicker
A lot of this movement is going to come down to hip mobility. Things like hip circles will help. Also bodyweight squats with a wider foot stance will likely help. It could just come down that you don’t have the mobility needed yet for this movement. Regular practice will help just don’t try to force the movement or you risk injury.
You may want to look into quadricep trigger points. They can often contribute to knee pain. Calf trigger points as well. Kneeling is an essential human movement pattern. Having issues with it will greatly alter your overall movement patterns.
Is it sad that I’m watching this at age 13? The reason why I’m watching this is because I’m overweight and want to learn dancing. But... I just can’t stand up normally
I am overweight dancer.. it's always better when you are lighter... I'm trying to lose 20kg to help me dance longer.. Definitely start eating less crap, exercise more including weight training and you will feel amazing.. at 13, you have a very responsive body and can change your life around and dance!
A great way to stretch your calves is to just put the balls of your feet on a step and let your heels drop. Now just hang out for a couple minutes. Do it a few times a day and you'll see an improvement in your ankle range of motion!
Just released a new video sharing a breakdown of how to build up more strength so you can safely get to the floor. Not everyone can safely get to and from the floor. The trick is rebuilding that strength. Start from the top and work your way down!
czcams.com/video/pzPvbAHzOJ8/video.html
I was going to write about this kind of thing needed, and bingo, Ben answer
From comments, I am glad to see that I am not the only one in need of some help on such a basic issue. I would have never thought that one day I might look for a "stand up tutorial", but that day has come. So, thx for your useful video.
Cheers
I'm happy the video helped!
Tried that first one and at the ripe old age of 22 I have to say, that was damn near impossible for me to do.
It’s amazing how difficult getting off the floor can be. I’ve noticed if I’m lazy and don’t do it for a while I’ll be shaky with all this stuff.
It will rip your knee cartilage to shreds. Dont try it again, please
- Her Husband, who did exactly that.
Bruh
I do it all the time in gym class.
This guy is teaching advanced flexibility and strength techniques to people that have a hard time getting off the floor. I thought he was going to get up and do a parkour obstacle course
You made the incorrect assumption that this video was intended for people who have a hard time getting off the floor. It never was.
@@DoctorBen I've had situations when I had a hard time getting off the floor before. Some of the movements shown in the video were not in my abilities.
Exactly!! Clicbait!
@@DoctorBen you are rubbish.
In my dreams.
What's holding you back?
@@DoctorBen My weight, back and knees. 🙍
Those are all things you can a least improve. You just need to take small steps. There's no reason you have to start with getting up off the floor. You can build up to that.
Now you can make your dreams be come true, yeaaaa
@@phoebejones2070 love, lose weight and it w help your knees. I knew 2 people who lost a lot of weight and their knees were MUch better.🥰🥰🥰 try keto!! once you get the ha g of it, it's a fun diet. after the mental roadblocks, you figure out stuff you like and love and it keeps you full good luck
At age 66 and in fairly good shape I have trouble getting down and up. Life requires people to get “low” now and then such as picking something up off floor or squatting down (my job for one). I thought myself the split squat (didn’t know it was already a known maneuver) but lift myself with my left leg only. Now I know a better way. And that first one you showed where you just stand from cross legs. I’ve seen that one many times and here recently again on CZcams but this is the first time I’ve heard how you do it. You “lean over your feet” and then stand up. I can’t do that without hands but for the first time I’m greatfull to learn this. Funny how one little maneuver in a technique can make such a difference. Thanks man. Hope to see more of these. You just improved my life this morning.
Thank you so much for the comment! You've made my whole day!
I came from India at the age of 42...over there I used to all my household work by myself, sweeping, mopping, washing clothes with running tep water, scrubbing the clothes with brush and then rinse several times , sqeeze them and then hand them one by one on the clothes string, cooking, ohhh what not! But coming to USA and findig a job as a cashier initially and then got qualified as a computer technician, worked as a computer tech for almost 10 years. Hummmm working all the time staing by my counter I gradually lost my flexiblity of sitting down on the floor and get up easily...became very difficult. So much so that when I was babysitting my granddaughter, it bothered me the most! :-D Well, I thought I would never be able to regain my lost flexibility, but now watching such videos I think with practice shown here I would gain more success. I am 72!
Getting up from cross legged position was difficult, the last one was easy.. thank you.will keep practicing.
The second and third look good. Too lazy to try it but I have plans to do it.
With your help i finally got the 4th one thanks man
Really happy to hear the video helped you progress!
Thank you, will try them. 🙂
I'm so glad I found this video. I intuitively know that I can't do the 1st exercise (yet) but cant wait to get started on the others. Hope reigns enternal 🐱
I’m happy you liked the video! I hope it helps you and I have a few others that share different techniques too. I wish you happy moving!!!
This should be a required part of every P.E. class in grade school. Every kid should learn how to do this and then hopefully, keep doing it as they age into adulthood.
It would certainly go a long way to help people maintain mobility into later years.
Number 2 and 3 are legit, and are a good practice to get over the issue,
with 3 being the more reasonable one of the pair, - because, knees...
Number 1 is suited for the FIT people under 40, who want to challenge themselves
or - for kids that want to play. Otherwise - very dangerous for the ankle joint.
If you injure yourself trying that - there will be no rewind.
Number 4 is legit too, - but, with limitations and mostly will work risk-free
under a certain age, due to the extreme stress applied to the knee joints.
Age is not the limiting factor for any of these movement. It’s normal hip and ankle function. If you lose function in either of these joints it increases the stress on the knee which can lead to injury.
Great! I'm 61 but I've still got the flexibility and strength but have never been able to do the first one very well until you broke the technique down. Many thanks!
That's so fantastic you've kept your mobility and I'm really happy the video helped. Thanks for sharing!
I’m recovering from back surgery learning how to stand and sit again, properly. Thank you this is exactly what I was looking for
You’re welcome! I have several videos on this subject. I hope they help
Wonderful y taught,thanks, great.
Thank you! Just what I've been looking for! What exercises do you recommend to help with the first method - cross sit position?
This one can help build strength in your legs from strange positions. Start very slow and only use the range of motion you currently have. Use bolsters under your knees if needed.
czcams.com/video/xxXFHXg9Izc/video.html
This is awesome friend..thank you so much, time for me to practice these movements
You’re welcome. I hope these movements help you out!
With the cross leg method, try twisting as you go up. So, by the time your standing, your legs are no longer crossed.
That's another variation of that get up. It requires more hip strength and also changes the direction you're facing at the end.
Yes! That’s how I sometimes did it in a yoga class and it surprised me that it didn’t bother my knees! I can’t do it “straight” because my hips have more weight than my upper body! Seems like males could manage this maneuver with more ease than females.
Doctor Ben, you need to work with some people who have hip or knee replacement. Often they can not come into hero pose or cannot kneel on their replaced knees. Just a good idea to know something about the people who need sit to standing techniques.
I understand that there are exceptions to almost everything. These videos are informational only. If a person cannot kneel due to joint replacement then that technique is ill applied to him or her and should look for a different one.
People with hip and knee replacements aren't the only one's who need work on floor to standing transitions. This is a general movement technique video. Anyone with compromised joint integrity would be much more of a case-by-case basis.
Its amazing i have been getting off floor sitting cross leg since childhood.
So why did you come here?
i didnt get the tripod one your already in seiza position can just lean forward into crawl position? some nice tips here about mobility I like also practising many ways to stand up. upright health has some videos on that as well, and with principle of feldenkrais/ alexander technique it can be made easy
This isn't an exhaustive exploration of getting up from the floor. These are some of my favorite ways that also double as strength and coordination practice in a practical way.
So the second one is just starting on your knees, turning your body in a overly complicated way just to end up back in your knees and standing up
😂
Dr.thanks for the video. I am.eighty plus had thigh bone fracture and am with steel rod.cannot bend my knee right side so not possible to sit cross legged. Is there any way to come to normal position .
I don't think that's a question I can reasonably answer over the internet. I'm sorry. There are too many specifics to your situation that can't be conveyed in a CZcams comment.
@@DoctorBen thanks for your prompt.reply.
@@gopalarao99 You're welcome
Thanks for insight. It was, surprising to me (69 yrs), to be able to do the last one. In fact I felt as I had better leverage in this position. For whatever reason the first one was out of my zone. What can I do to getter better balance or leverage going forward for the first cross legged stand up?
The easiest way is to put bolsters under your butt to start the position where you have better mobility and gradually reduce the amount of padding as you build strength and mobility.
Dr. Ben. I have a tough time getting the weight over the feet part at the beginning. Do you have any suggestions on how to work on improving this specific part? I can do it if I am on the beach because of the traction I get in the sand, but not on a hard floor. Thanks.
You can put bolsters under your butt to shorten the range of motion needed and slowly reduce the bolster height as you develop better range of motion.
Thanks for your video.
The most difficult one for me is the first one. If I can't do that one, what do I need to work on, in order to do it? Thank you.
The big thing that holds most people up on a cross sit getup is the ability to get their weight forward onto the sides of their feet. The easiest way to build up to the full deal is to use a cushion under your butt to shorten the range of motion. Then gradually use a smaller and smaller cushion to improve your range of motion until you’re working from the floor.
You're my hero! I'm a new subscriber, after viewing your vid reviewing the jaw exercise thingy (first time I learned of your channel)
Thanks! Glad you like the channel!
Thanks my challenge was the first one so I will practice more. I find yoga and Pilates help with these and the last one you mention as more technical I find relatively easy :) thanks so much I will watch the other video to build strength 🙏
You’re welcome! Yoga and Pilates are both great ways to build strength and mobility. Best of luck
Whether I pick technique 2 or 3 I can't do the final "and now stand up" step. Any tips? I don't even know if it's a core muscles issue or a balance issue
I had to go back and watch the video. It's been years since I've seen it. The trick is to reverse engineer the movement. Start at the top, standing, and squat down in either a squat or a split squat as the movement demands and practice going lower and lower until you can get low enough to complete the full movement.
It can help tremendously if you use bolsters under your butt or knee to help give you a good firm resting place. Pause at the bottom on the bolster before moving back to the top. You can use lower bolsters as your range of motion improves.
Does femur length matters in squat get ups or from cross legged? Is it difficult for people with really long legs?
Hip mobility is a much bigger player than femur length.
Thank you brother
After my accident i cant stand without any support but after this i can do it
So happy you’re making progress and the video helped you! I hope you continue to recover!
Dr. Ben, you so good at and I so impressed, partly you are young and physically very fit and you must have practising the 4 steps for quite while. For me I'm 85 years old with a bad leg and a foot drop. So can you honestly tell me how can I use the toes of the footdrop feet to jack up and do you think I could master just one step of the exercise in two years twice a day practising. I am also 81 kg body weight.
It’s never too late to improve your movement. It may be beneficial for you to start with this video and build up your base before you work on these techniques
czcams.com/video/pzPvbAHzOJ8/video.html
That was awesome. Thanks!
You’re welcome.
I can do the 3 lasts and so much more, but I can't do the first. I think I don't have enough strength on the side of the feet. And I have a valgus knee too. But I always wanted to do it.😢😢 Please help me!
I'm from Brazil and I love the way you explained that on the video. Thank you! ❤️🇧🇷
Thank you! I like to stand/walk on the side of my feet to strengthen all those muscles as well as the muscles on the outside of my leg. It may help address your valgus knee, but it's hard to say from here in CZcams land.
Cannot kneel. Knee replacement both. Painful to use knees on floor. Any ideas without using the knees.
It’s been a while since I watched this one but I think there was a technique that might be more useful for you…
czcams.com/video/f8h_X2qSpYE/video.html
That was a good tip for the first one. Thanks.
You're welcome
Doing this move , does it require a strong lower back because I am facing difficulty doing it even though i have a very strong legs but weak lower back
These movements require a lot of hip mobility.
I was today years olf when I learned I dont have strong legs at all, I'm young and I would say im fairly fit but also tall and slim, I had no idea this would be difficult for me but I guess I have something new to practice
It’s always nice to expand your ability to move. Happy moving!
I've just had both of my achillies tendons lengthened and this is honestly so helpful
Glad this helped!
What does it mean you had both of your Achilles tendon's lengthened? is that a thing? Or, did just starting to try to get up lengthen them?
5 weeks out from a meniscectomy - and 67 - which one you suggest as I recover. Thanks.
That’s a conversation you should have with your doctor/PT. There’s no way for me to know what will be safe or not after your surgery.
My man, I wil definitely use your technique to make some jealous. Cheers from Tokyo. Thousands and thousands of thanks.god.bless you.
It’s a pleasure to meet you! Bless you too
Thanks very helpful, and informative.
Glad the video helped
Really thank you
You’re welcome!
Could u show us the ways for those having trouble with the knee and ankle of more than 20 years? Especially with acute gouty arthritis. Hope to get the video so soon. 😝😝🤟🤟
I can do only for no 2. The rest is not suitable without the hand support. My target is not using hand support. 😜😜
I have some other videos that share other techniques as well as a video that offers regressions to help build up mobility for a squat that may help. I’ll get more videos on restoring mobility to ankles and knees in the near future.
❤ well said brother.. easy and simple
Thank you
I can do this only when I wear shorts but not while I wear jeans or trousers.
Does this make any difference ?
Clothing choices can dramatically alter our mobility. I generally try to wear clothes that hinder my movements as little as possible. But of course everyone has to decide what’s right for them and their lifestyles.
Thanks ,it helps alot
Glad the video helped!
You have a gift for teaching. Thanks, very helpful.
Thanks! And glad the video was helpful.
Holaaa, i did all, but the one i couldn't do 100 percent was the first very difficult, I guess has to be because stability and strength.
Thanks for sharing and nice work!
on your channel (and others), all I see are people in good shape able to stand. I am 6' 300# and 65. Could you show techniques for big people w/ larger models?
I have other videos sharing other techniques. Maybe those would work better for you. Although in cases where a client can’t safely or easily get up from the floor, I reverse the process. I help them build strength and mobility to get down to the floor. Then building strength and mobility to get up from the floor is much more approachable. This video is intended to share exercise to build movement skill not help special populations get up from the floor.
First one i started bleeding out of my nose bc i wad trying it so much how tf dose that work like wtf
Real cool something to work on
Happy moving!
I think you are in better shape than I am. I still like the video. I saw where this is a predictor of longevity - so I'm interested in improving.
We're all on our own journey! I hope this video helped you and I have a few others that offer different techniques.
Thanks::))🙌🙌
Welcome!
I can't get up from a deep squat..please help..what exercise should I do
Work from the top down. Use a box, chair, pillows, or whatever works for your current range of motion. Squat down till you sit on the booster and so the muscles completely relax. Then stand all the way back up.
The bolster should be higher than your maximum range of motion. Do 3-5 sets of 6-8 reps daily. This shouldn’t be a challenging workout the leaves you exhausted.
As you build strength at the bottom range of motion lower the bolster. Continue this pattern until you’re strong and mobile enough to stand up from a deep squat.
Disclaimer: always check with your doctor before starting a new workout program.
Have to be in top shape to do these won’t work for me at my weight
Does this work if im sitting on a chair?? I've been stuck here since a "how to sit" video
Thank You. It hurts me if I put my hands on my knees to get up and I have tried to find alternatives. The second to the last looks like it would be the best for me. next time I'm down, I'll try it.
I looked for methods of getting up, without pressing on my knee, in the past. Believe it or not, the best way I'd found until your video, I got from a scene in a movie.🎥😎 😊
I'm really happy you could find a way around your knee pain. I hope it works for you! That's really funny about the movie 😂
Thanks..if you have ever seen Memoirs of a Geisha, the training scene "Rise .... not like a horse."🐎. Then she demonstrated how to *rise* properly. I tried that since nothing else worked - pretty good, really. ;-)
I'm going to have to go watch that scene now! Thanks for sharing!
Are these exercises? I usually do not stand up this way. I just use my arms for support and push up together with my legs
These aren't exercises. These are different ways of getting up from the floor. The way you mentioned is another way.
@@DoctorBen I see Thank you
Thanks
Ha! I did all of them. That first one I be struggling with. But the rest I got it. Love the last one. Didn’t fly across country like I did the first one. Lmbo
Ha ha ha glad you enjoyed trying them!
What happened to go in the winter
Hi , I'm 26 years I have muscle weakness . Using hands I'm able to stand up from floor . In cross leg I'm able to sit, but not able to get up from floor in cross leg position ,can you please suggest me some exercise for that . Thanks in advance 😊
Working on the strength of your legs in less conventional positions is probably a good starting place. Here’s and exercise that can help with that. Start slow and don’t try and go all the way to the ground till you’re ready.
czcams.com/video/xxXFHXg9Izc/video.html
@@DoctorBen Sure I'll follow those exercise 😊 ... Thank you
Read all comments and happy that as 45 old I can do easily 1st one , so sir that means my ankle strong?
That means your are more mobile than a lot of people in the developed world.
Ty x4!!!
You’re welcome!
Fascinating 👍❤️😊
ty ty ty
Sir i have an serious problem becz of lockdown i was not able to have much fitness now while sitting down like we do when we p*a at that time i m not able to stand up pls help me up 😪
I did this video to help with just this problem:
czcams.com/video/pzPvbAHzOJ8/video.html
There is a BBC video on CZcams which says that if you can get up from a cross sit then you will live longer. How true is that Doc ?
Here's an article I wrote on exactly that question! www.benjamynsmith.com/2017/11/27/getting-floor-without-your-hands-show/
All good.
At 72 should I fall over and land in the cross legged position I'll give this a try
That is not what this video is about at all.
I would crawl over to that couch to get up
How do I do the last one I have flat feet
Flat feet are caused by a lack of muscle development in the foot. You need to strengthen you feet.
For people with great muscle tone and strength. Not for injuries or obese. Can't think of anyone this would help.
Please tell me how to sit on the floor as I am unable to do so. When I try to sit down, my knees, hips, everything hurts ☹️
That’s a huge question that requires a lot of investigation. There’s no way I can answer that over a CZcams comment.
my foot mysteriously broke and the doc was useless so now i have great difficulty gettup up off the floor; thank you for these ideas.
You’re welcome. I have a few other videos on the subject that offer more ideas as well.
Number one that you showed is a common punishment in the Brazilian Army. Recruits from mandatory service and students from the sergeant or officers schools dread the words: "Sit down. 1, 2. Stand up. 1, 2.".
Might seem silly, but when you have to do it synchronized with your comrades, it can be hell. Plus doing it with a full backpack. I'd rather hold the top part of a push-up than to do sit down-stand up while having my backpack.
Ha ha ha ha ha I had have some similar movements that were used as punishment in the military too. The words “back, belly, feet” will stick with me the rest of my life.
@@DoctorBen Oh, I'll see if I can find a demonstration of this one or an instance of it being used in one of those bootcamp videos.
I could that a 100 times when I was young you don't teach senior that have bad knees and back give a break
Nothing about this video was intended for anyone with mobility problems. These are intended as movement skills to help people further their strength and mobility. I have other videos that help people safely get down and up from the floor if that is their concern.
How do I just get straight into squatting from sitting?
It requires a fair bit of hip and ankle mobility.
@@DoctorBen I can kind of do it with my heels touching like in this video: czcams.com/video/uIZFIlsseJk/video.html, but I'd rather do it into a regular squat.
@@nabranestwistypuzzler7019 If you're talking about with your feet wider, it would likely require incredible hip mobility. Your feet in closer gives you better leverage for getting out over your feet.
There isn't really a "regular squat". The context of the movement dictates the form you need.
I can’t put my knees on the floor
Is that due to pain or mobility issues?
Sir you haven't made video about how to climb stairs properly (for normal person) waiting .......
1:03 to 1:05 I have unlocked my underrated power thank you so much you’re an gem 😅❤
He makes it look so easy
Thank you. It just takes consistent practice. I just never stopped doing these movements throughout my life.
thanks d i will try these move and let you no how vwork
well none of those are happening. which 1 is the easiest?
I have other videos on this subject that offer more options that are easier.
@@DoctorBen thanks I'm getting up in age, once down I'm not coming back up without assist from a chair or something. Hip. circulation, etc. need strengthening in legs but slowly.
Doc B both. I’ve fallen 7 times in2017 ".............. I fell out of bed two nights ago. I was stuck for 3hrs on the floor.. My daughter feels she can’t leave becuse if I fall who’s going to help me
1. How am I going to reach the door to let them in
2. I fell on my side in the bathroom, but I was able to take all the clothes from the clothes bin and I was able to get up with holding onto the sink and bath.
I tried that this time and the second my right knee touched anything it was sooo painful. Then I was in a swat seat and managed to get up last time..
this time I had to ring the ambos and they have this air seat, they turned it on and I got up fine
I’m scared I don’t want to die. My sisters gave up on me, I kicked my husband out. Then my sons both moved out. I’m just alone and scared that if I do fall, how on earth do I get up?😰
Ok... So this sounds really serious. At a minimum you need to set yourself up for success. If you're concerned about falling you need to make available things to help you get off the floor. There's nothing wrong with using tools to help yourself out of a bad situation. Stools, ropes, chairs, or whatever you need to help you out.
Put things in places you can use to help you out in a bad situation. It also sounds like you need to work with a doctor and or physical therapist to rebuild your mobility. Practicing with chairs can really help rebuild lost mobility. You need a strong support network to help you get through this.
Doctor Ben Shock horror, another fall. My daughter wanted a pup and I said no. So my daughter walks in the house with all this stuff and went back out and walked in with a black Labrador ( we also do adoptions, so we look after pups any kinda dog that suits us.) Nope not this one, I was so cranky at first and I’ve since fallen in love with him ( I call him my grandson) So I reach into this little room my daughter bought and I was thinking it was steady but noooo I started to fall and I won’t say the words I said, so I was on the ground I hit my left hand side. The pup was all over me and my dog raced to me and pushed the pup away ( Golden retrievers are the most intelligent dog I’ve ever had. Lucky for me my daughter was home and I had been watching Utube on how to get up if ur over weight. We took all the cushions off the lounge and one by one I would lean over to the right. After 3 cushions I then was able to slide on my chair and slowly wiggle and got up on the lounge chair. I did have to use my knees quickly and on a pain scale leaning on both of my knees was a 10 without a doubt. So when I started to walk it was so hard for me. My doctor said I had a bruise all around my left knee. I’m still not walking good as there is a bunch of fluid or blood pooling on my knees. Before the fall I had lost 10kilos.
But you right about leaving stuff that would come in handy to me. And thanks for the reply. I just want to also say to the obese the cushions worked very well. How can I strengthen my thighs? Legs? When I sit down and get up my daughter looked at me worried thinking I have broken something because my knees sound like creaky door and crickets lol.
Liz Butt Hi Liz, thanks for the reply. When u said posted for me. Did I mean you sent them to me somewhere?
Or u meant on here in Utube please don’t think I’m stupid, they have me on tablets to take the *pain away* 🙄 my pain eases when I walk, but when I walk my knees tightened up from the fluid in both knees. At night when I do finally sleep, I wake up and it’s like my knees have locked it’s so painful, even my hands (I do have a lot of arthritis, osteoarthritis. And many more things. Thanks again I appreciate it.
@@janegilmore102 I'm sorry to hear you fell again. I'm limited on what I can do for you through CZcams but @Liz Butt shared a great resource with you. It's a great place for you to start.
THANK UUUUUUUUUUUUUU
You’re welcome!
The first one was crazy 😂
Since I’m in Martial art we have to get up quickly and it will take a awhile and my sensei said that if he/she can get up quicker then us we need to practice and get up quicker
The more you do it the better you’ll get at it!
😍
All the rest methods are okay, but shifting my weight to my crossed feet is difficult for me. It is refreshing though
Hip and ankle mobility is a huge part of performing that movement.
Oh my gosh.
I can't do it 1:00
Advice on some warm up exercise prior to do it!
A lot of this movement is going to come down to hip mobility. Things like hip circles will help. Also bodyweight squats with a wider foot stance will likely help. It could just come down that you don’t have the mobility needed yet for this movement. Regular practice will help just don’t try to force the movement or you risk injury.
My knees are agony . I cannot kneel and most exercises involve kneeling!
You may want to look into quadricep trigger points. They can often contribute to knee pain. Calf trigger points as well. Kneeling is an essential human movement pattern. Having issues with it will greatly alter your overall movement patterns.
Is it sad that I’m watching this at age 13? The reason why I’m watching this is because I’m overweight and want to learn dancing. But... I just can’t stand up normally
It’s always the right time to start improving your movement!
That’s ok...keep trying!
I am overweight dancer.. it's always better when you are lighter... I'm trying to lose 20kg to help me dance longer..
Definitely start eating less crap, exercise more including weight training and you will feel amazing.. at 13, you have a very responsive body and can change your life around and dance!
Can't do the last one because I can't get my feet flat on the floor. Tight calf muscles I guess.
A great way to stretch your calves is to just put the balls of your feet on a step and let your heels drop. Now just hang out for a couple minutes. Do it a few times a day and you'll see an improvement in your ankle range of motion!
@@DoctorBen Thanks for the reply. I will try that.
cant do any of that...
can't do any of
them
I am only 55. I can still get up using no hands, and starting with my feet next to each other in front of me.