Move · Videos · Technique · 7 min

How to Get Up From the Floor Safely

How to Get Up From the Floor Safely — video by AskDoctorJo Play · 6:32

Video by AskDoctorJo on YouTube · Open on YouTube

A physical therapist shows a safe way to get up after a fall or floor exercise, using all fours, a half-kneel and a sturdy chair, plus a knee-free option for flexible people.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 6

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  1. From lying or sitting, slide to your side and roll onto hands and knees; crawl to a sturdy chair if needed. 0:40
  2. Bring your stronger leg forward into a half-kneel, hands on that knee or on the chair seat. 1:21
  3. Push through your hands and front leg together to stand, like coming up from a lunge. 2:02
  4. The whole move at normal speed; practise with someone nearby and something sturdy to hold. 3:08
  5. Knee-free option if you're flexible: roll onto your stomach, push up and walk your feet in, then your hands. 4:16
  6. Less flexible? Use an inchworm with knees bent, rocking back to push yourself up. 5:40

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Roll to your side and onto hands and knees, crawling to a sturdy chair if needed
  • Bring your stronger leg forward into a half-kneel with hands on the chair or knee
  • Push through hands and front leg together to stand; practise with someone nearby

What it works

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Joints it uses 2 takes load

  • Hips takes loadrising from a half-kneel lunge
  • Knees takes loadkneeling, rising from a half-kneel lunge
  • Shoulders moveshands support the body on all fours and chair
  • Wrists & hands movescrawling on all fours, pushing on a chair
  • Ankles & feet movesfront foot drives the stand-up
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Chair or couch to push on; inchworm option keeps the knees off the floor

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by AskDoctorJo; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety