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Lunge To Stand Step By Step Guide
Rising from the floor with ease and grace is crucial to maintain our independence and mobility, to make the most out of and enjoy life as we age gracefully.
Whether you're recovering from an injury, surgery, managing a disability or simply age-related changes, improving your functional abilities by practicing the correct method and exercises to improve ease of floor to stand makes a significant difference.
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How To Do Lunge To Stand
In this blog post, we will explore the Lunge To Stand Technique for rising from the floor, standing up from a lunge, breaking down this technique and the specific exercises you should practice to help you to achieve this goal.
The Lunge To Stand Technique
The Lunge To Stand Technique is particularly useful for individuals who may struggle with lower body strength or stiffness in one or both knees or hips, due to arthritis or a total joint replacements.
How To Do Lunge To Stand Technique
From sitting on the floor, transfer your weight onto one buttock and push yourself up using the modified kneeling technique, into a lunge position by using your upper body strength and support from nearby furniture if required.
From there, lunge one leg forwards and rise to a standing position by pushing through your legs, engaging your core and leg muscles with both or one hand on your front thigh, or on fixed furniture if you need more assistance with your strength or balance.
Prioritise safety, adapt to your individual needs, and gradually progress as you build your strength, mobility, flexibility, balance and confidence, improving the functional ability essential for long term independence and mobility.
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Incorporating Lunge To Stand Exercises:
To enhance your ability to rise from the floor, it is crucial to focus on strength, balance, mobility and flexibility exercises.
There are specific exercises you can perform to assist with improving your mobility, flexibility, strength and balance and assisting you to loose weight, if this is an issue for you, as included in my previous BLOG post:
Strengthening your lower body, core, and upper body muscles through exercises such as squats, lunges, planks, and resistance training can significantly improve your functional abilities.
Additionally, incorporating regular flexibility and joint mobility exercises, including stretching and yoga, can enhance joint mobility and range of motion.
Balance exercises are also crucial to prevent falling and improve safe transition from the floor to stand.
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Fitness tips for lunging to stand:
In our lunge workout routine, requiring only basic fitness for beginners, we incorporate floor, lower body exercises and standing exercises, leg strengthening exercises, core and leg stability exercises, balance exercises, flexibility and mobility exercises for functional fitness.
Please use the video below to practice the Lunge To Stand Technique and appropriate mobility, flexibility, strength and balance exercises to improve your ability to perform Lunge to Stand effectively with ease.
Remember these exercises have not been prescribed specific to you, as an assessment would be required to provide you with a specific program for your unique needs, so please omit any exercises which feel painful or concerning to you. They should be challenging but not cause any joint pain.
If you have poor balance use a space with a soft floor or mat and no obstructions you could fall on and injure yourself. Work with a wall or secure furniture close that you could reach for to steady yourself if necessary.
Make sure you practice the technique and exercises on both sides as often we favour one side, which becomes stronger, more flexible and more dominant with more practice.
Train your brain and your body to improve on your weaker side. You may need to perform more repetitions and strengthening, balance, mobility or flexibility exercises on this side and work harder on this side to even out your left and right.
With mobility, flexibility and balance exercises aim to hold the example exercises for 20-30 seconds as repeat twice on each side for single leg exercises.
With the strength exercises aim for 10-12 repetitions on each or both legs and complete 3-4 sets of each exercise, with a short break of around 30 seconds between each set.
Once the strength exercises are becoming easier you can increase the depth of the movement, and/or add light weights to challenge you more and become stronger, as long as you experience no joint pain, only muscle challenge.
Balance in your body is also very important to avoid injury, aches and pains.
What’s next?
Once you have mastered the lunge to stand technique with ease on both sides, next you can challenge yourself with a lunge to stand progression as your mobility, flexibility, strength and balance improve.
I will go through the other techniques in my next BLOG posts and the most important exercises to practice to achieve each of these techniques specifically.
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Lunge To Stand Variations
Do you have specific post surgery, injury, pain or mobility concerns?
It is important to consult with a healthcare professional, such as a trained Physiotherapist, who can assess your abilities and provide personalised guidance with rehabilitation techniques.
With dedication, consistency and the right approach, you can regain the independence and freedom to rise from the floor effortlessly and gracefully to be able to picnic in the park with your friends, play with your kids or Grandkids on the floor or go to yoga and pilates classes with confidence to get up and down off the floor.
Conclusion:
Mastering the art of rising from the floor to standing with ease and grace is achievable with reinforcement of the correct techniques, appropriate, specific exercises and consistent practice.
If you would like support from others embarking on a similar training program to assist you to stand from the floor with ease and grace, please join our community, clicking the link below:
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Let me know how did you go? 👋
How challenging is the lunge to stand technique for you?
What do you notice you need to work on the most? Your strength, mobility, flexibility or balance?
Which was your favourite exercise and why?
Which was your least favourite exercise and why?
Any questions? 🙋♀️
Comment below 👇
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