I have a challenge for you: Lie down on the floor and try to get up without using your hands. Can you do it? If not, don’t feel discouraged, but know that this is an important life skill! The ability to get up to a standing position at any age from the ground is a feat we should be able to accomplish. 

The most important reason you should be able to do this is because it decreases your risk of falling and reduces your risk of breaking a bone if you were to fall. In addition to this benefit, the rolling motion and change of elevation helps to keep the liquid in your ears working to find your equilibrium and improve your balance and coordination. 

If you struggle to get up without your hands, or feel hesitant to try, below I have added a few tricks that will help you gradually work on accomplishing this task. 

Option 1: Shin Box to Lunge 

• From your butt, shift your weight so you get your legs in a 90/90 position. 
• Lift yourself up then swing 1 leg forward to a lunge position. 
• Repeat for 10 reps each side 

Option 2: Roll to Stand Progression

• Start Flat on you back then pull your feet in towards your butt then back out
• Pull your knee up towards your chest, then use your momentum to begin rocking forward and backward while reaching your hands up. 
• Slowly begin to put weight on your feet as you rock to build tension and strength
• As you become comfortable putting weight on your feet, start to reach hands forward to create momentum to help you stand

Do these movements each day until you can stand up with no problem, then keep working on it to stay fit and functional! 

Tom and Nick