Getting Up from the Floor

Talk to Your Doctor: If you've had hip or back surgery, talk with your doctor before using the following method.
 
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: Stand facing the seat of a sturdy chair.
  1. Roll 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.

Safety

  • Avoid “locking” your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly in a straight position. Always keep them slightly bent while stretching.
  • Always stretch with a smooth, steady movement. Don’t jerk or bounce into the stretch; it may cause injury.
  • A mild pulling feeling while you are stretching is normal. If you feel sharp or stabbing pain or joint pain, you’re stretching too far. Reduce the stretch so it doesn’t hurt.
  • Always remember to breathe normally while holding a stretch.
  • Always warm up before stretching exercises. Stretching your muscles before they are warmed up can result in injury. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. If you are doing endurance or strength exercises, stretch after, not before.
  • If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.