As we age the big muscles in our thighs tend to lose strength (particularly if we spend a lot of time sitting down), which puts us off doing things that require us to get down on the floor in case we can't get back up again.
Your core muscles are engaged in all the activities you perform. Even when you walk, run or get up from the floor. So, weak core muscles can also be a reason why you struggle to get up from the floor. If you feel off-balance while getting up from the floor then work on strengthening your core muscles.
If you have trouble squatting deep, it might be because your hips are tight. When your hips are tight, it limits your range of motion and prevents you from getting low in a squat. Other compensations might also manifest if you lack the range on your hips.
Place a foam roller (or tennis ball) under your lower leg, just above your ankle. Slowly roll the roller back and forth along the back of your leg, gradually moving up to the base of your calf. If needed, reduce the pressure by keeping one leg on the ground for support. Repeat on other side.
Having your heels off the ground puts more strain on joints and knees and increases the chances of hurting your lower back. For a quick fix, curl your toes upward when squatting to force you to place your weight in your heels, or place weight plates under the heels.
Try an exercise called “chair yoga,” which will help you stretch without having to be on the floor. Take a walk every day. Once you're ready to walk more, consider taking a leisurely stroll whenever you can to keep your muscles active. Avoid sitting for too long or else you could end up with pain and stiffness.
Additionally, sitting on the floor requires stretching of certain muscles in order to remain comfortable and stable, which could help increase your flexibility over time, Dr. Cavanaugh added. You may also notice an increase in your range of motion and less pain than before.
Any discomfort or difficulty on kneeling is quite likely to be the result of not having enough flexibility at the knee or enough lower body strength to move down in a controlled manner.
Falls do not occur at random—there is no Poisson distribution. One-third of people over 65 will fall at least once a year. Most falls occur on the flat; falls on the stairs or in the bathroom are relatively rare. Old women tend to fall in the house, old men in the garden.
Use your other hand to support the elder as they start climbing the stairs. Ask the elder to climb up or go down one stair at a time, starting with their weaker leg first, then the stronger one, followed by the cane. All three should be on each step before climbing the next one.
Declining balance can occur for many reasons, but it is also something that can improve. Getting help from a trained physical therapist can help build muscles that improve balance and strength through exercise. Therapists can also make other recommendations, such as a cane for extra stability.
If you find it difficult or impossible to kneel, it may be due to tightness in your hips or legs. Try the stretches above to help loosen up your muscles and improve flexibility. Additionally, be sure to practice sitting on your heels regularly to maintain the mobility in your hips and legs.
Muscle Restriction. The main issue for most asana practitioners who cannot get their heels to the floor is muscle or soft tissue restriction. (Soft tissue is a term that includes muscle, tendon, and fascia). Life, athletics, movement, lack of movement — all of these could cause muscle shortening.