How To Stand Up From The Floor Without Kneeling (3 Simple Methods)

Getting up off the ground without using your hands is an important skill and is considered very protective against some serious age-related woes. But, what if the body part you need to avoid putting pressure on is your knees? This can be important in the case of an injury, or arthritis, or a knee replacement, or any combination of the above.

With this in mind, Dr. Alyssa Kuhn, arthritis specialist, advises:

Take a stand

Depending on your circumstances and surroundings, you might have reason to choose one of these methods over the others, so we’ll present all three:

Method 1: Using a couch or chair for support

• Sit on the floor near a couch or chair.
• Bend the outside leg up as far as possible.
• If possible, tuck the other leg underneath you for added leverage.
• Place the hand closest to the support on the surface, and bring the other hand over as well.
• Push through your bent leg and both arms to lift yourself up into a sitting or standing position on the surface.

Method 2: Modified plank roll

• Sit with your legs in front of you.
• Bend the outside leg (opposite the direction you’ll roll).
• Reach across your body with your arm and roll onto your hands into a modified plank or all-fours position.
• Walk your feet closer in or use your hands to walk up your legs.
• Gradually push yourself up to standing.

Method 3: Double knee bend with rotation

• Bend both knees as much as you comfortably can*
• Reach across your body with one arm and rotate your torso in that direction.
• Use your arms and feet to help spin and shift into a standing position.
• Shuffle your feet and stand up fully.

*if one or more of your knees won’t bend meaningfully, then this third method is just not for you

For more on each of these, plus visual demonstrations, enjoy:

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Want to learn more?

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4 Tips To Stand Without Using Hands

Take care!