This is an archive article published on November 27, 2023

Easy, natural movements to help you get up from the ground

Both flexibility and mobility are important for your body functions, said Dr Udit Kapoor, consultant, Metro Hospital, Faridabad

Here are some easy stretches that can help (Source: Getty Images/Thinkstock)

3 min readNew DelhiNov 27, 2023 09:30 AM IST First published on: Nov 27, 2023 at 09:30 AM IST

Most times, when we are not active enough, we struggle to perform even basic movements like getting up from the ground. That could indicate that you need to start taking your flexibility seriously and practicing some basic movements. Wellness coach Conor O Shea took to Instagram to suggest a few movements explaining that not being able to get off the ground as you age results in needing full-time care and becoming disabled.

“This is a very common trajectory for a lot of people as they get over 70 and this results in quality of life plummeting and death arriving a lot sooner than expected,” said Conor.

According to Conor, here’s what happens.

– Poor mobility
– Higher fall risk
– Higher risk of hip fracture
– This leads to needing full-time care and isolation (you cannot walk for months)
– Massive deterioration in mental and physical health

“Both flexibility and mobility are important for your body functions. Flexibility refers to the ability to move a joint through the full range of motion, or fully lengthen a muscle. Mobility involves a bit more. It includes flexibility, strength, coordination, and balance,” explained Dr Udit Kapoor, consultant, Metro Hospital, Faridabad.

“Start using these movements today to increase your health span and control your health,” Conor said.

*Backward walking – ensure you are doing it in a safe place

*Tib raises – strengthens the tibialis which helps to get off the ground.

*Reverse step-up – helps strengthen the knees and the calf muscles.

*ATG split squat – strengthens legs, opens hip flexors, and helps with balance and stability. Dr Kapoor mentioned that split squats help with hamstring and quadriceps strengthening.

Dr Kapoor listed a few exercises that can help

*Neck And Shoulder Stretch
*Front Hip Stretch
*Standard Chest Stretch
*The Toe Touch
*The hand and triceps stretch
*Jumping jacks
*Split squats(alternate legs)

Dr Kapoor also suggested a few tips that can help you stay agile

Stretch every day.- isometric and dynamic both

Also Read | Simple-to-follow physical activity and diet tips

Keep moving- 7k to 10k steps daily (on average)

Walk a specific number of steps each day (Source: Getty Images/Thinkstock)

Balance your plate — Choose a balanced diet full of vegetables, fruits, whole grains, proteins and healthy fats.

View this post on Instagram

A post shared by Conor O Shea / Coach Men 30+ (@conorosheafit)

Talk to your doctor — get regular health checkups yearly or six monthly (depends on age groups). “Talk to your healthcare provider about nutrition, blood reports, and any other health concerns,” said Dr Kapoor.