When was the last time you got down on the floor and back up again? If you're not sure you could do it, you might find yourself avoiding things you enjoy, like playing with grandchildren, gardening, or reaching something that rolled under the bed.
Getting up from the floor is a skill, and you can practice it in a calm, planned way. Practicing now builds strength and confidence, so the movement feels familiar if you ever need it.
Before you start
- Place a sturdy chair against a wall so it can't slide, or use a heavy couch.
- Put a folded towel or cushion on the floor for your knees.
- Have a family member or friend nearby the first few times.
- Keep your phone within reach.
Try this: down and up, step by step
Getting down:
- Stand facing the chair and place both hands on the seat.
- Step one foot back and slowly lower that knee onto the cushion. Then bring the other knee down, so you're kneeling with your hands on the chair.
- Move your hands to the floor and gently lower yourself to sit on one hip, with your legs to the side.
Getting up:
- Turn onto your hands and knees.
- Crawl to the chair and place both hands on the seat.
- Bring your stronger leg forward and plant that foot flat on the floor, so you're in a half-kneeling position.
- Lean forward slightly, then push through your front foot and your hands to rise to standing.
- Stand still for a few seconds to steady yourself before you walk.
Sets and reps: Practice the full down-and-up sequence 1 to 3 times per session, resting as long as you need between attempts, 2 or 3 days a week.
If kneeling is uncomfortable: Use a thicker cushion, or start by practicing only the getting-up steps from a kneeling position. If kneeling isn't possible for you, a physical therapist can suggest other ways to get up.
Safety note: Don't practice alone until you feel confident. Stop if you feel pain, dizziness, or lightheadedness. If you have osteoporosis, a history of falls, or hip or knee replacement precautions, or you've had a recent injury or surgery, check with your doctor or physical therapist before trying this. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If you'd like to build the strength and confidence to move freely at home, I'd be glad to help. I offer a free 15-minute phone consult at evergreentrainingva.com, or you can text me at (215) 760-0870. I train older adults in their homes in Great Falls, McLean, Reston, and nearby towns.