Wellness Wednesday

Wellness Wednesday…Getting Down and Up from the Floor

Do you have trouble getting down on the floor and then back up again? It’s one of those things that you did a million times when you were younger, and you probably didn’t think twice about it. Now, all of a sudden it may be more difficult and maybe you avoid it all together. The floor doesn’t have to be the enemy though. I’ll give you a step-by-step guide to help you get down safely and then back up.

I was just talking with a woman at the gym yesterday. She told me if you can’t get on and off the floor, you’re likely to die in 5 years. That sounds pretty grim, and I don’t know that it’s true. But, just that fear made her practice the movement daily. Sometimes fear can be a good motivator. I suggest that you try to get down and up once everyday too. It can take a lot of strength, balance, and flexibility. Over the next few weeks, I’ll give you exercises and tips to help make this process easier. For today, let’s learn how to get down to the floor so you’re lying on your back and then back up from that position.

The National Institute on Aging suggests:

To Get Down on the Floor:

  1. Stand facing the seat of a sturdy chair.
  2. Put your hands on the seat, and lower yourself down to one knee.getdown_r
  3. Bring the other knee down.
  4. Put your left hand on the floor. Leaning on your hand, slowly bring your left hip to the floor. Put your right hand on the floor next to your left hand to steady yourself, if needed.
  5. You should now be sitting with your weight on your left hip.
  6. Straighten your legs.
  7. Bend your left elbow until your weight is resting on it. Using your right hand as needed for support, straighten your left arm. You should now be lying on your left side.
  8. Roll to your back.

Tip – You don’t have to use your left side. You can use your right side, if you prefer.

 


To Get Up from the Floor:

  1. getup_rRoll onto your left side.
  2. Place your right hand on the floor at about the level of your ribs, and use it to push your shoulders off the floor. Use your left hand to help lift you up, as needed.
  3. You should now be sitting with your weight on your left hip.
  4. Roll forward, onto your knees, leaning on your hands for support.
  5. Reach up and lean your hands on the seat of a sturdy chair.
  6. Lift one of your knees so that one leg is bent, foot flat on the floor.
  7. Leaning your hands on the seat of the chair for support, rise from this position.

Tip – You don’t have to use your left side. You can use your right side, if you prefer.

 

Tip – If you have trouble getting down on or up from the floor by yourself, try using the BUDDY SYSTEM!  Find someone who will be able to help you, if needed. And, practice this technique together.

*If you’ve had hip or back surgery, talk with your doctor before using this method.

 

As always, we’d love to hear your comments and suggestions for upcoming topics.  

Stay happy, healthy, and active, AND REMEMBER….age is just a number!

 

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