You’re Not Alone

If getting up and down from the floor feels nearly impossible these days, you’re certainly not alone. Many people in their 40s, 50s, and beyond find this everyday action surprisingly tough. It’s frustrating when you want to stay active, but pain, stiffness, or reduced strength gets in the way.

The good news? Staying mobile doesn’t have to involve getting down on the floor at all. You can maintain — and even improve — your flexibility, strength, and balance with simple chair-based exercises. At Thrive Body Clinic in Worthing, we regularly help people find realistic ways to move better, reduce discomfort, and regain confidence in their bodies.

Here are three practical tips you can start using today to keep your mobility up — no floor required.

1. Build Strength from Your Chair

One of the biggest challenges to mobility is losing muscle strength, particularly in the legs and hips. Without strong muscles to support your joints, even simple actions like standing up, climbing stairs, or walking long distances can feel harder.

Chair-based exercises can help you strengthen your body safely:

• Sit-to-Stand Practice: From a sturdy chair, cross your arms over your chest, lean slightly forward, and stand up using your legs. Sit back down with control. Repeat 5–10 times. This mimics real life movements and strengthens your thighs and glutes.
• Seated Leg Lifts: Sit tall, extend one leg straight out in front of you, hold for a few seconds, then lower. Alternate legs for 8–10 reps each side. This strengthens your quadriceps, which support your knees.
• Heel Raises: While seated, lift your heels off the floor, pressing into the balls of your feet. Repeat 10–15 times to strengthen your calves and improve circulation.

💡 Tip to remember: Strength doesn’t come from big, heavy weights — it comes from consistent, gentle effort that your body can handle right now.

2. Stretch for Flexibility and Ease

Stiff muscles can make everyday movements harder, and when you can’t easily get down to the floor, stretching often gets left behind. The good news is you can loosen up beautifully from a chair.

Try these easy stretches:

• Hamstring Stretch: Sit forward on your chair, extend one leg out with the heel on the ground, and gently lean forward until you feel a stretch along the back of your thigh. Hold for 20 seconds, repeat on the other side.
• Upper Body Stretch: Clasp your hands together, reach overhead, and gently lengthen your spine. This helps release tension in your shoulders and back.
• Seated Spinal Twist: Place your right hand on the outside of your left thigh and gently rotate your torso. Hold for 10–15 seconds, repeat on the other side.

These stretches improve your posture, keep your joints moving more freely, and reduce the stiffness that often builds up when we sit for long periods.

💡 Tip to remember: A few minutes of stretching each day can make walking, standing, and even sitting feel more comfortable.

3. Don’t Forget Balance and Posture

Balance is often overlooked until it starts causing problems, but it’s crucial for safe and confident movement. Poor posture, too, can put extra strain on your joints and muscles.

Chair-friendly ways to train balance and posture include:

• Seated Marching: While sitting tall, lift one knee at a time as though you’re marching. This challenges your core muscles and helps coordination.
• Posture Check: Sit tall at the edge of your chair, feet flat, shoulders relaxed. Imagine a string gently lifting the crown of your head toward the ceiling. Practice holding this position for a minute or two.
• Standing with Support: If you feel steady enough, stand behind your chair and lightly hold on while practicing heel-to-toe walking or gentle side steps.

These exercises improve core stability, keep your spine supported, and reduce the risk of falls.

💡 Tip to remember: Better posture and balance = less pain and more confidence in everyday life.

Small Steps Make a Big Difference

Mobility challenges don’t mean you have to stop moving. With chair-based strength, stretching, and balance work, you can keep your body active and capable without worrying about getting up and down from the floor.

At Thrive Body Clinic in Worthing, we understand how pain and stiffness can affect daily life. Our gentle, hands-on osteopathic care — combined with practical movement advice — helps people just like you stay mobile, reduce discomfort, and feel more in control of their health.

👉 If you’re finding movement difficult or painful, don’t wait until it gets worse. Book an appointment today and let’s get you back to moving with ease and confidence.