Emily Kennel • July 2, 2023

Why Should You Care About Ground-To-Standing Exercises?

What are the Benefits of Ground-to-Standing Exercises?

Ground-to-standing exercises are some of my FAVORITE exercises to program into a client's plan, and they are a valuable component of a well-rounded fitness routine. These exercises involve moving from a lying or seated position on the ground to a standing position. While they may seem simple, they offer numerous benefits:

Functional Movement: Ground-to-standing exercises mimic real-life movements, such as getting up from a fall or getting out of bed. By practicing these movements, you improve your ability to perform daily activities with ease and reduce the risk of injury.

Strength and Power: Ground-to-standing exercises engage multiple muscle groups, including the core, glutes, legs, and upper body. They help improve overall strength and power by requiring you to push off the ground and stabilize your body while transitioning to a standing position.

Balance and Coordination: These exercises challenge your balance and coordination as you shift your body from a low position to an upright stance. Regular practice can enhance your proprioception (awareness of your body's position in space) and improve stability, reducing the likelihood of falls.

Mobility and Flexibility: Ground-to-standing exercises require a certain level of mobility and flexibility in the hips, knees, and ankles. Regular practice can help improve joint mobility, increase range of motion, and reduce stiffness, promoting better overall movement quality.

Core Stability: Getting up from the ground demands significant core activation to maintain stability and control throughout the movement. Ground-to-standing exercises can strengthen your core muscles, including the abdominals, obliques, and lower back, which are crucial for maintaining proper posture and preventing lower back pain.

Full-Body Integration: These exercises engage multiple muscle groups and promote full-body integration. They encourage a coordinated effort between the upper and lower body, promoting efficient movement patterns and enhancing overall physical performance.

It's worth noting that ground-to-standing exercises can be modified to accommodate different fitness levels and abilities. Beginners can start with assisted variations, such as using a stable surface or incorporating the support of their hands, and gradually progress to more challenging versions as their strength and confidence improve.

Incorporating ground-to-standing exercises into your fitness routine can contribute to improved functional fitness, strength, mobility, and balance. However, it's essential to consult with a qualified fitness professional or healthcare provider to ensure these exercises are suitable for your individual needs and abilities.

5 GREAT Ground-to-Standing Exercised

#1.

Turkish Get-Ups

The Turkish Get-Up involves 7 steps that get you from laying down flat on the ground to a standing position, all while holding a kettlebell overhead. The purpose of holding a weight overhead during this movement is to challenge your core stability and overall mobility.

(if you would like a detailed description on this movement, click here)

#2.

90/90 Get Up

As with all ground-to-standing exercises, this one will help with overall core stability, but the real added challenge is for your hip mobility and strength.

(click here for detailed instructions)

#3.

The Under Switch-to -Stand

Starting in crab position, you maneuver yourself into a lunge-like position, and stand up. Core, shoulder, and hip stability.

(Click here for detailed instructions)

#4.

Prisoner Get Up

This movement challenges your core stability without using your arms for leverage or momentum. Allows you to rely on your leg and core strength.

(Click here for detailed instructions)

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Three of the Greatest Core Exercises

By Emily Kennel • January 23, 2024

3 Core Exercises - 3 Planes of Movement

Get the Most out of Active Recovery Days

By Emily Kennel • September 4, 2023

In the realm of fitness and athletic training, the importance of rest days is undeniable. But the concept of an active rest day — where instead of complete rest, you engage in light activity — has gained traction in recent years as an effective way to expedite recovery, prevent burnout, and maintain momentum. So, how can you make the most of these days to reap all the benefits they offer? 1. Understanding Active Rest Days Before diving into how to optimize active rest days, it’s important to understand what they are. Active rest days differ from total rest days . Instead of complete inactivity, you're encouraged to engage in low-intensity activities that aren't strenuous. The objective is not to push the boundaries but to stay mobile, enhance circulation, and provide mental relaxation. 2. Listen to Your Body The first and most fundamental principle is listening to your body. Everyone's definition of 'light' or 'low-intensity' is subjective. What may be an easy activity for one person might be taxing for another. Thus, while selecting activities for active rest days, choose something that doesn’t exacerbate any pain or fatigue. This could include activities such as light jogging, a long walk, a low-intensity cycling session, etc. If you are interested in finding ways to switch up your active rest days, this article has some good ideas. 3. Diversify Activities To maximize the benefits, engage in activities different from your regular workout regimen. If you're a runner, consider swimming or yoga. This gives specific muscle groups a break while still keeping you active. 4. Incorporate Flexibility and Mobility Work Active rest days are the perfect time to work on flexibility and mobility, which are often sidelined in typical workouts. Activities such as yoga, tai chi, and simple stretching routines can enhance your range of motion, improve postural alignment, and help alleviate muscle tightness. Here are some ways to improve flexibility and mobility, and here is a video that provides a 5-minute daily mobility routine. 5. Engage in Activities that Promote Mental Relaxation The mental aspect of recovery is just as vital as the physical. Engage in activities that promote mental calmness. Walking in nature, practicing meditation, or even doing light gardening can be incredibly therapeutic. This video provides a short mindful meditation sequence to calm the mind. 6. Stay Hydrated and Prioritize Nutrition Nutrition plays a pivotal role in recovery. On active rest days, ensure you're consuming a balanced diet with adequate protein to support muscle repair. Staying hydrated is equally essential, as it aids in muscle function and recovery. 7. Focus on Active Recovery Techniques Apart from low-intensity workouts, consider techniques specifically designed for recovery. This includes foam rolling, which helps in myofascial release, decreasing muscle soreness, and increasing blood flow. Another option is spending time in a sauna or taking contrast showers (alternating between hot and cold water), both of which can accelerate recovery. Unsure how to do this? This video provides a 5-minute foam rolling routine to improve mobility and enhance recovery. 8. Set a Limit While the idea is to remain active, it's crucial to not overdo it. Limit your active rest activities to 20-60 minutes, depending on the intensity and how your body feels. 9. Reconnect with the Joy of Movement Active rest days offer a chance to reconnect with the joy of movement without the pressure of hitting specific targets or pushing boundaries. It's a time to enjoy the process, feel good in your body, and be present in the moment. 10. Reevaluate Regularly As you progress in your fitness journey, your tolerance and capacities change. Regularly assess how you feel post active rest days. If you're more fatigued, it might be a sign to tone down the activity. Conversely, if you feel even more energized, you might be ready to slightly ramp up the intensity. Conclusion Active rest days, when used judiciously, can be a game-changer in enhancing recovery, preventing injuries, and maintaining a balanced relationship with exercise. By listening to your body, diversifying your activities, and focusing on both physical and mental recovery, you can harness the full potential of these days, making your fitness journey more sustainable and enjoyable.

Cycling Events in Colorado

By Emily Kennel • July 21, 2023

Details the different types of cycling events you can sign up for and lists common cycling events held annually in Colorado.