3 Most Important Exercises to EASILY Get Up from the Floor

...even while being nice to arthritic joints!
It is possible to be able to get up from the floor confidently whether you feel comfortable kneeling and even if you don't. Getting up from the floor safely is one skill that could save your life one day. So if you fell right now or had to get something quickly from the floor, could you do it?
In this video you'll learn from Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist how to build the strength to get up from the floor. Both lower body and upper body strength are required to do it successfully.
Building the right strength can help you stand up from the floor even if you have knee arthritis, hip arthritis, back pain or overall stiffness. You'll learn how to strengthen the quadriceps (thigh muscles) as well as your glutes and upper body chest and triceps with 3 simple movements.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@radawson1018]

SO many people in their 60s and older absolutely fear and dread getting up from the floor! This definitely is a video that should be required viewing of that age group LOL. Thank you for having people who aren’t the perfect size demonstrate your exercises. Also, you might consider having older, grayer and more fragile people demonstrate how they get up from the floor. Thank you!

[@dancingnachos3634]

Guys please of you are lucky enough to discover this lady please know her videos are life changing ❤❤

[@arthritisadventure]

Thank you so much for the kind words! I am so glad you have gotten so much out of the videos.

[@ChittarupaYoga]

I have found them to be super helpful.

[@djnick59]

I agree; now, I just need to know how to clean, without hurting my lower back.

[@glendacaines2466]

So so.true she gave hope to the hopeless

[@GraceMayer-zc2zn]

U got that right. A REAL PT

[@chickinpickin1]

I had a Hip replacement two yrs. ago, since then ive had so many problems with my hip flexor. Pain, pain, and more pain, I considered surgery again. A friend of mine led me to Alyssa"s vids, what a game changer. Her videos are a gold mine of great info. im 70% back to norm, with a few days of 100% pain free movement. Thank you Dr. Alyssa Kuhn!

[@alicestigall7591]

She's a physical therapist, she knows her stuff

[@arthritisadventure]

Yep! Thanks for watching.

[@shammikachru3915]

Alyssa is the best answer to all age groups- not just young, thin people. She is really good and I have no words to describe her deep understanding of all issues related to arthritis

[@arthritisadventure]

Thank you so much for your kind words!

[@anitagilbert8602]

Best instructions I've seen in awhile. Thank you!❤

[@susangautier787]

This is such great info! I appreciate having real patients showing us how to do these motions. Tell them Thank you from me!

[@arthritisadventure]

I will! Be on the look out for more cameos in upcoming videos!

[@Denise_Warwick]

Bless you good Angel for helping all of us with knees problems. Your tips are so valuable and helpful.❤

[@arthritisadventure]

So glad to hear! Glad you like the video!

[@janicejackson2016]

Very good you did so that in a way that seniors can understand exactly what you were saying in layman's terms while at the same time educating as to what the muscles were and what they used for thank you for that

[@carolfreeman9773]

Another exercise requiring a bit of clear wall space. Was just saying this evening to a neighbor, as we were chatting in the building lobby, that I was going to have to come down to the lobby to exercise - as I don't have a foot of clear wall space in my apartment - and I noticed there's tons of space there. So what if my neighbors all think I'm crazy! 😂 (This is what NYC apartment living is like!)

[@arthritisadventure]

Hey! more power to you. It's important to get the movement in and who cares what people think :). So glad you're finding ways to stay active and exercising. That's a good idea to go to the apartment lobby.

[@27462547]

Yes dear. You have given me tons of hope. I love to watch and listen to your positive words darling. I am 65 years old and all of a sudden for the past 1 year I am affected by peripheral neuropathy. Not able to sit on the floor and getup. Now I will vigorously practice all the exercises as instructed by you and will enjoy moving around as I was when I was in service for 41 years. Thank you darling. May God bless you. Love you. ❤❤❤❤❤

[@arthritisadventure]

Happy to help!

[@27462547]

@@arthritisadventure I appreciate your attitude doctor. A flawless service.

[@functionalmovementcoaching9223]

As a functional movement coach, this is such an important video to pay attention to. It's important to understand there are also other effective techniques for getting up from the floor should you find using your quads difficult to do.

[@flsandye4639]

Having had a total hip replacement 5 weeks ....getting up off the floor is a big deal to me. My PT says I'll be ready to do this around week 7-8. Thank you so very much for those video ❤❤❤ I am an avid follower of your videos. Please continue to post helpful videos for all of us ❤❤❤❤😮

[@arthritisadventure]

So glad you like the videos! Good luck in the continual recovery from the hip replacement.

[@bentnickel7487]

I've noticed, all these folks that give advice on strengthening your body are young and already fit. You don't see a 70 y/o man teaching how to get up from the floor or a 300 lb. person doing squats. I'm 75 y/o. Keep your weight down. Don't be 150 lbs overweight and trying to work toward a one legged squat. Drop the weight and doing these exercises are 100% easier.

[@roadwayrona]

Of course it is better to keep our weight down. But also we need to exercise our muscles regularly as they naturally shrink with age. We need strength in order to be independent and to avoid falling.

[@clarissafleming8056]

She’s absolutely right. These are some of the exercises I did after hip and knee replacements. It works and I’m 71

[@arthritisadventure]

Thanks for sharing!

[@debbieann2024]

Alyssa your videos are so informative and helpful! It seems like everytime I am having trouble doing something you put out a video that gives me the solution. Thank you so much! ❤

[@entia54]

My knees are far too painful to kneel on them.

[@arthritisadventure]

Glad you like the video! More to come.

[@pattygardner231]

I’m so happy I found these exercises. I can tell they will benefit me. I have fallen a few times, and could not get up without lots of help. I’m terrified of falling. I will be starting these exercises today. Thank you!

[@arthritisadventure]

You are so welcome!!!

[@user-ld7pv4tn7l]

Thank you for the exercises Alyssa. These exercises are also perfect for Scleroderma patients like me. With regards, Lily

[@claudettejacobs930]

Thank you

[@arthritisadventure]

Glad you liked the video!

[@nancyrhm2094]

Thank you.

[@Rick-nc6qp]

Thank you Alyssa for all the valuable information. I really appreciate this. Although some of your exercises are real killers for me, it does speak volumes for me. My friends even are starting to comment on how I am walking better than before. I still have a long way to go, I plan on always doing these. I still have pain in my joints, BUT the pain level is slowly starting to decrease but by bit. Thank you for doing what you do. Much respect to you. Sincerely R.

[@GraceMayer-zc2zn]

To Alyssa, I am trying to find your video with 8 exercises to prevent falls. I really need it! Can't walk far wo holding onto a small shopping cart. Thanks!

[@arthritisadventure]

Here are the top 11 balance exercises: kzbin.info/www/bejne/lWmxiGSboqZliMk

[@katherinegrady6208]

Finally! Simple workout with clear instructions and demonstration'. Thank you!

[@arthritisadventure]

You're so welcome!

[@mohinar9648]

Please recommend for people with sciatica problems. Thanks

[@carolemartin6892]

Great suggestions! Thank you Alyssa.

[@arthritisadventure]

You are so welcome!

[@dorathyk5409]

Your videos are very helpful. As a 16 year stroke survivor, I prefer to follow you and find success with your instruction. Thanks for what you do!

[@arthritisadventure]

Glad you like the videos! I'm so glad you've found success with the videos.

[@ChittarupaYoga]

She gives a lot of detail and options. Awesome!

[@TheDrago9966]

Thanks for always giving me hope ! You are an angel. ❤❤

[@arthritisadventure]

You got this!

[@dianeoakden1628]

Excellent video! Thank you.

[@arthritisadventure]

Glad you enjoyed it!

[@user-uu3vi8lu6k]

I have just been diagnosed with Osteoarthritis in my spine plus bulging discs at L3 L4 and L5. Doing research I came across your channel. Thank you so much for putting this out there it is so aappreciated

[@arthritisadventure]

Glad you found the channel too! Welcome and stay on the lookout for future videos.

[@nettie3485]

Thank you for this video! 😊

[@arthritisadventure]

You are so welcome!

[@alicebellamio5491]

Thanks Alyssa.

[@arthritisadventure]

You are so welcome!

[@jimpurcell]

Bless you, thanks for the help!!!

[@arthritisadventure]

You're welcome!

[@bartrice8278]

Great video!

[@arthritisadventure]

Thanks!!!

[@lindagoh6222]

Thank you so much!

[@arthritisadventure]

You're welcome!

[@neginmoayedi7694]

That was great .thank you.❤

[@arthritisadventure]

You are so welcome!

[@Zenicu349]

I just discovered your channel 2 days ago. I love every exercise tip you present! Thank you so much!

[@arthritisadventure]

Welcome! Glad you’re here!

[@virginiaking-oo4yf]

I am so grateful to have found your channel. I am one year post bilateral sacroiliac fusion surgery and literally haven't been able to get down onto the floor for 2 years because I didn't have the strength to do it and really didn't know why. I would be able partially crouch/squat down but there was no way I was able to get back up (LOL). I feel like these exercises (and some of your other videos) will help tremendously in my rehab and are the missing piece to helping me regain my strength. Also you knowledge and compassionate approach are refreshing and greatly appreciated.

[@arthritisadventure]

Thank you so much for sharing. I appreciate it and welcome to the channel. Make sure to share the videos with others that could help as well. Best of luck on this journey with me.

[@milliezavala8247]

Thanks for your videos and tips.. I've been needing some guidance.😊

[@arthritisadventure]

You are so welcome!

[@user-ow9jy8ss8u]

Super helpful video!

[@arthritisadventure]

Glad you like it!

[@suefino4560]

She is so awesome. Helped me in alot of different ways!!!!!!

[@arthritisadventure]

Love to hear that! 👏🏼

[@jimfournier9065]

Terrific video! First time I see your videos, I’m impressed, thank you! Jim

[@arthritisadventure]

Glad you enjoyed it! Make sure to catch the others on the channel.

[@ragininagalingum5877]

Thank you so much

[@arthritisadventure]

You're most welcome

[@smallfootprint2961]

Alyssa. Thank you for all your wisdom. I used to be in a lot of pain, and disuse from osteo arthritis. I up graded my diet to a 100% plant based diet, and, over time, much less pain, better movement, and many of the bony overgrowths are gone. Who knows if that's the reason, but, as an 85 yr old woman, I'll take it.

[@arthritisadventure]

Thank you you sharing and glad you are seeing much less pain and better movement. 85 and crushing it! I love to hear.

[@candacerushing6882]

These are perfect! Just what I was looking for, and a great place to start! Thanks! 💪

[@arthritisadventure]

So glad you found it!

[@ruthsnively7248]

Thank you ❤

[@arthritisadventure]

Welcome!

[@ChittarupaYoga]

I like how you get so detailed here. I work with seniors and try to get them to work on building that leg strength so they can get up off the floor if they ever need to.

[@arthritisadventure]

Glad you like the detail. Leg strength is important!

[@redflower3164]

Thanks!

[@arthritisadventure]

Thank you so much!! Glad you liked the video.

[@debbied.2412]

Thank you so much for sharing these exercises your my angel!

[@arthritisadventure]

You're so welcome!

[@Dantianblue]

Keep up the brilliant work!

[@arthritisadventure]

Thanks! Glad you like the video.

[@Dantianblue]

@arthritisadventure I have been kneeling down and getting up as well as bending down, using my good leg for a long time, to avoid pain so I am doing squats, 1 legged chair squats and these raised leg lunges to see if I can build strength in the arthritic hip, to see if that helps and see if the bad leg has just got weaker. Thanks again.

[@lynnw7618]

Thank you

[@arthritisadventure]

Welcome!

[@user-ue5or9zv9f]

Im going to try this...thanks

[@arthritisadventure]

Nice!

[@debbeleigh1930]

I love your workouts ❤

[@arthritisadventure]

So glad to hear!

[@jeriheller9791]

Alyssa, i am so glad I found your channel. You have been so helpful to me. I’m wondering if you could address exercises for hip and thigh weakness and also sciatica most likely from a herniated lumbar disk. I do not want surgery ( I’ve already had a fusion and it’s the disk above the fusion causing the problem, and I’ve had a right hip replacement. That is the is the leg with major sciatica) although I have it pain on the front of both hips. I know this is probably complicated and if it’s too much to answer i totally understand. Thank you so much!!

[@angelaharris1112]

Thank you. I learneed thidms fromy last on home physical therapist. She also taght me different wayd to get up grom falls. I needed this refresher course. Thank you.

[@arthritisadventure]

Thanks for sharing and glad you like it!

[@marionalexander8204]

Thank you so much 👍👏🏻🙏🏻❤️

[@arthritisadventure]

Welcome!

[@sadhanarelekar1097]

Very well explained ❤

[@TM15HAKRN]

True Am doing all this Due to your Comments... It's. V.useful 😊

[@arthritisadventure]

I'm so glad you liked the explanation. Make sure to catch more videos on the channel.

[@555Balakrishna]

Impressed

[@arthritisadventure]

Great!

[@maggiepatterson7949]

My bad knee, right side, and my bad shoulder, right side, combined with my LEFT hip which has the worse arthritis...makes it VERY challenging for me to get up. Let's say, it is NOT pretty!

[@flsandye4639]

I know what you mean by not being pretty.

[@GraceMayer-zc2zn]

To Alyssa. Am trying to find your video about 8 exercises to prevent falls. I really need it!

[@TheLittlerit]

Take action she has helped me a great deal. She is my physical therapist!

[@arthritisadventure]

So glad you've seen such a benefit!

[@ithacacomments4811]

I do chair squats daily. I get up from the floor like a baby!....tush up in the air then stand.

[@margaretwinson402]

Very helpful! Instruction starts at 2.10.

[@arthritisadventure]

Glad you liked it!

[@loracash3693]

Im practicing your exercises with my adventure tee shirt on!

[@arthritisadventure]

Awesome! I love when our community wears the shirts!

[@chinasmom3610]

Can you do this with knee replacements and fused back?

[@randyjones1618]

It's indescribable for me to find someone who actually understands what having OA is really like. Debilitating is barely scratching the surface. Are there any PT stretches/exercises you can show me for a heavy 55 year old man with bone on bone OA in both knees and right hip? OA is sucking the life out of me

[@carlreid4161]

For the sit to stand my knees make a grating noise and I’ve had TKRs, so it feels uncomfortable will it go after doing this Alyssa?

[@marysheaffer8609]

I do not like to kneel on my replaced knees and it makes it extremely difficult to get up from the floor.

[@anna-rosephipps3132]

This is excellent. Thank you

[@arthritisadventure]

You're very welcome!

[@user-yz8du5ho4b]

Thank you vary much I feel confident already❤😂

[@arthritisadventure]

So glad to hear you feel more confident!

[@mira-dl4vx]

Alyssa many thanks for all your life saving wisdom filled tips...Do you have some strengthening exercises for keeping the knee mechanisms in place? Mine get very close to dislocating these days..especially when getting down or up from the floor. Many thanks

[@arthritisadventure]

Here's a video on strengthening the knees. kzbin.info/www/bejne/jYfIfKxsisSFaq8

[@mira-dl4vx]

@@arthritisadventure many many thanks for your life saving video. Here is another question: is it possible to overdo the exercises and so be in worse shape? I was so happy to learn that there were exercises to stop the knee from dislocating. I chose 2 of them -- and did them all day! I felt so much more confident to move around by evening. Less pain, but more importantly, more security and stability in the knee. i was thrilled. But... today i woke up with a lot of pain in both knees and the weaker one doing mini-dislocation-type movements very frequently... even while i'm just sitting. I was so surprised and confused. What happened? Do you know what i need to do next?

[@reddisubha8938]

Thank you so much. Do you have any exercises for pain in fingers at the base. I also have bone spur at the base of my index finger

[@arthritisadventure]

You're welcome! Here is a video on hand arthritis. kzbin.info/www/bejne/o5DHaWp6qcqofJI

[@reddisubha8938]

@@arthritisadventure thank you very much 🙏🏼

[@deniesekline-thatcher8380]

How do you come to terms this is something you must do the rest of your life? With every part of your body. I get discouraged because it’s not something you can do & then forget about it because it’s a finished project? 😢

[@Karen-di4bb]

Do you have some tips for how to improve my squats with hip and ankle mobility exercises?? I have weak legs and try goblet squats with weights and its a huge struggle for me. Thanks for all you do. ❤

[@arthritisadventure]

Here's a video on stiff hips. You can search the channel for more videos you're looking for. kzbin.info/www/bejne/q3bJqWOjiJqcrZY

[@yc8371]

Hi, new to the channel. I have the right bone on bone arthritis. Stopped working out 4 months ago, and suddenly, my right knee is inflamed and weak. I'm 51 and need to get back to walking and pilates! I'm started PT & got a cortisone shot, not really helping.. Help!!

[@rachnamehta2488]

Please suggest me some remedy/ excercise for pain in tail bone, which hampers my walking a lot. Your posts help me alot

[@arthritisadventure]

I will add it to the list of potential upcoming videos. Thanks for the feedback.

[@TheSastrikal]

Wall 🧱 push up...8:28

[@TheSastrikal]

Chair Squat....2:12

[@gailfreese3849]

Would also love to know which shoes Alyssa is wearing.

[@arthritisadventure]

Here is a link to the brand. kurufootwear.sjv.io/qnBZ35

[@artspark7697]

You are allowed to use your hands!

[@nalancavas]

Hi Alyssa, is there any moves that l can strong my wrists? When l am standing from the bed, my wrists are aching or when l lean on my hands and apply little force to stand up my wrists ache so much. I do appreciate if you show some moves to strengthen my wrists.

[@arthritisadventure]

Here's a video on the hand. kzbin.info/www/bejne/o5DHaWp6qcqofJI

[@nalancavas]

​@@arthritisadventureThank you so much, very helpful video for me :)

[@twogsds]

This is a big ambition of mine as I need a replacement knee I am so hesitant to get on the floor because I have immense difficulty getting off the floor.

[@arthritisadventure]

These exercises can help getting up.

[@TheSastrikal]

Front foot elevated lunge 4:37

[@UmmahOfRasoolallahSAW]

Yes darling

[@neetabhupendravikmanivikma2895]

Swallow kneepain please help me

[@patrickmcevoy3257]

Doc I have a question October of 2021 I had my left hip replacement it has been 3 years I noticed that I have trouble putting on my left sock why is that

[@bentnickel7487]

I've had both hips replaced. I'm 75 y/o. It took me months and months of hip exercises to get the strength back to put on my shoes and walk properly. Also, constant stretching to lengthen those hip muscles that shortened before and after surgery.

[@2Hesiod]

The best thing to do is the bridge exercise for strong hips.

[@arthritisadventure]

Glad you enjoyed it.

[@ThereseHowie]

Can we do these exercises daily? Thanks.

[@arthritisadventure]

You can start with every other day and see how your body responds.

[@ThereseHowie]

@@arthritisadventureThanks...will do😃

[@richardsigman3776]

I am 72 yrs. young 😊 and I have been following and doing your exercises for about a month now. My upper legs are not getting any stronger, in fact they have less strength in them then when I started and my muscles hurt, a lot! What am I doing wrong? Joy S from Northern Indiana

[@pattyb7082]

I have similar issues with my thigh muscles cramping........ how often should I do these exercises?

[@kayjuker8734]

One month is not enough time to see much result. I have arthritis and have joined a gym. It has been 3 months and now I can’t feel the benefit. I had much pain when I started as your muscles do hurt when you start but that went away. Keep going! I bet at 3 months you will be much improved. Signed, nurse Kay

[@kayjuker8734]

I meant to say I CAN feel the benefit

[@functionalmovementcoaching9223]

This is a common complaint. The most powerful muscles for getting up from the floor are your glutes, hamstrings and core muscles. As a functional movement coach who works with clients online, especially over 70's, too much attention is given to strengthening quads.

[@TheManySHO]

We like you

[@arthritisadventure]

Awesome!

[@doumkatekz]

No problem getting up in general, but I'd like to be able to do it with no hands, and so far no luck. I've been doing squats and deadlifts for a while (with heavy weight) but still not htere yet I guess

[@PC-zz9cy]

Me too. I do squats, lunges, no problem. Getting up from floor, very difficult.

[@ParveenKaur-nk8kr]

👍👍👍👍👍👍

[@arthritisadventure]

Glad you like it!

[@user-rd3em5xm6j]

Hello Alyssa 💔💯💪🦵

[@arthritisadventure]

Hi!

[@els1f]

At 6'3", the floor was just too far away since i was like a teenager 🤣🙃

[@arthritisadventure]

Haha, you still got it!

[@Rockymtnbloom]

How much is the Adventure for Life after the free 14 day trial? I dont want to give my personal information to get the trial without knowing the eventual cost. Presentation in this manner really makes your product look like a gimmick. Where is the transparency???

[@arthritisadventure]

You can find all of the pricing information here: keeptheadventurealive.com/start. I am by no means trying to make this gimmicky and we take transparency very seriously.

[@stevenkopecky7966]

Thanks!

[@arthritisadventure]

Thank you! Glad you liked the video.