About Floor Exercises
Most of the remaining exercises are done on the floor and stretch some very important muscle groups. If you are afraid to lie on the floor to exercise because you think you won't be able to get back up, consider using the buddy system to do these. Find a buddy who will be able to help you.
Knowing the right way to get into a lying position on the floor and to get back up also may be helpful. If you have had a hip replacement, check with your surgeon before using the following method. If you have osteoporosis, check with your doctor first.
To get into a lying position:
Stand next to a very sturdy chair that won't tip over (put chair against wall for support if you need to).
Put your hands on the seat of the chair.
Lower yourself down on one knee.
Bring the other knee down.
Put your left hand on the floor and lean on it as you bring your left hip to the floor.
Your weight is now on your left hip.
Straighten your legs out.
Lie on your left side.
Roll onto your back.
Note: You don't have to use your left side. You can use your right side, if you prefer.
To get up from a lying position:
Roll onto your left side.
Use your right hand, placed on the floor at about the level of your ribs, to push your shoulders off the floor.
Your weight is on your left hip.
Roll forward, onto your knees, leaning on your hands for support.
Lean your hands on the seat of the chair you used to lie down.
Lift one of your knees so that one leg is bent, foot flat on the floor.
Leaning your hands on the seat of the chair for support, rise from this position.
Note: You don't have to use your left side; you can reverse positions, if you prefer.
Hamstrings
Stretches muscles in back of thigh.
Sit sideways on bench or other hard surface (such as two chairs placed side by side.
Keep one leg stretched out on bench, straight, toes pointing up.
Keep other leg off of bench, with foot flat on floor.
Straighten back.
If you feel a stretch at this point, hold the position for 10 to 30 seconds.
If you don't feel a stretch, lean forward from hips (not waist) until you feel stretching in leg on bench, keeping back and shoulders straight. Omit this step if you have had a hip replacement, unless surgeon/therapist approves.
