Today, I'm going to show you four methods to get up from the floor if you fall. This
is useful for seniors who are weak, and they don't know how to get up from the floor and
therefore they avoid activities like they avoid walking outdoors, they avoid social interactions,
they avoid going to places, because they say “If I fall I don't know how to get up”. And this is
also good for them because if they practice one of these methods they get stronger and stronger. So,
today, I'm demonstrating four different methods to get up from the floor without any help,
without any furniture,e and these methods are different for people who have different strength.
I call these four methods: the first one: The one leg, because we're going to use one knee only. The
second method is called The Two Points because we're going to use two knees. The third method,
I call The Plank Method because we use a plank, so no knees, the knees don't touch the floor. And the
fourth method is The Front Method because we use the abdominal muscles to get up. So, let's start.
Share this video with any senior that you know who is weak and is afraid of falling because they
don't know how to get up. Tell them to practice this. But be mindful if you don't know how to
get up and you leave alone, you don't know, you don't have anyone to help you, don't do this by
yourself. The first time that you do this, make sure there's someone with you, a family member,
a friend, or in front of your physiotherapist, or your doctor, to make sure that, if you need help,
they are there to help you. But once you become stronger, and you don't need more help, you can
practice this every day at home. Please remember that this video is not intended to provide medical
advice. This is just for educational purposes, for you to be more educated, for you to know what
to do in the case of emergency. But if there's an emergency, please call an ambulance or go to
the nearest emergency department. If you want to download a handout to print at home that describes
all this four methods, and follow them at home to do this exercises you can go to my website,
and download the handout. It's free. The website is www.doctor andrea furlan .com / exercises. So,
let's start with the first method. I call the first method the one leg method because we're
going to need one knee and one thigh. So let's fall. The first thing is fall on the floor. Let's
pretend that you fell and now you need to get up. How do you do this? Choose the leg, the knee that
is stronger, and you don't have pain, and that will be the one that will help you to get up. So,
the first step of this method number one is to go on your stomach like this, the next thing you need
to do, you need to go on the dog position, that means the Four Points, both of your hands and
both of your knees, now choose the strongest knee, and the one that you're going to use to get up,
and put this in front of you, straight your trunk like this, put both of your hands on your thigh,
and use this to get up, there you are! That's the first method and I call this the one leg method.
At the end of this video, I'm going to show you some exercises that you can do to strengthen your
quadriceps and your glutes muscles, because if you have them stronger you'll be able to do any
of those methods. So now the second method. I call this the two knees method because we're
going to use the two thighs the two knees. Okay and we also going to use our hands. So let's
fall again! If you are on the floor, you fell, and you want to use the second method, the two point,
the two knees, you roll on your stomach, that's the first step, you roll on your stomac,h and then
you go on the dog position, the easiest way to go on the dog position is you turn on your side,
bring your knee here, and then go on one side, and then on the other one, now how do you get up
from the dog position using both of your knees? I'm going to demonstrate this in front, so then
you can see where I'm putting my hands, so you are in the dog position like this, you put both
of your hands here, in the middle, you're using, you're using your shoulder, your hands to get up,
okay? The first thing is you put the right foot on the ground, now the second on the ground,
and hand on the knee, the other hand on the other knee, and you get up, okay? So, this is the second
method. Now, for the third method, we are not going to put the knees on the ground to get up,
so, let's fall again! I call the third method The Plank Method. So, again, you fell you're on
the ground. Roll on your stomach. For the third method, we need to do a plank, so for the plank
you need strong shoulders and you need strong feet. Here, you cannot have pain on your toes or
your ankle, your foot, because it's going to hurt. But, if you don't, you can use this method. So,
the first thing is you go on a plank, which means the plank is just this. You remove your knees and
your spine from the floor, and now you start walking backwards, and you start walking here,
towards your hands, and your hands go closer to your toes, now from here you get up. So,
you see? For the third method, we did not put our knees on the ground, but it's a little harder
because you do need strong glutes you need strong muscles on the paraspinals, here, and you do need
a little bit of quadricep,s but you don't put your knees on the ground. If you have a lot of
pain in your knees, so this is the third method. The fourth method uses the abdominal muscles,
so let's start, we start by Falling! Pretend that you fell on the floor, and so how do you do this?
You go on your back, and you need to have strong abdominals to get up from this. So, the best way
is if you bend your knees first, and then sit up, do a sit up, this is almost like a crunch,
and if you have weak abdominals you can get them strong by practicing situps. So, you do this,
and your abdominals will get stronger. Okay, but how do you get up from this position? First,
you sit. Sit like this on the floor, then you lower your knees like this, and from this position
you're going to push yourself on one shoulder like this, and now you put one foot on the ground, your
hand on this knee, the other foot, and then you are up again. So, what can you do to strengthen
your quadriceps? Your glutes muscles at home every day just in case if you need them? When you need
to get up from the floor? So, one exercise I recommend for the quadriceps and glutes mainly
for the quadriceps is the squats. So, you can sit and stand, that's the seat stand exercise. It's
kind of a easy squat you are kind of squatting here, and when you do this, do this slowly,
so then this muscles they contract slowly, do this eight repetitions, increase to 1,2 and then
you can increase to 20 repetitions. If you do this every day, it becomes easy, and then you can start
making it harder. How do you make this harder? The next step is you just touch the chair and get up,
touch the chair and get up, do this eight repetitions, 12, 20 repetitions. When this becomes
easy, then you don't need the chair anymore you can do a half squat, squa,t do this eight, 12,
20 repetitions, and if this becomes easy, you can do a full squat, or you can also a squat
on the wall. You go with your spine, touching the wall, then you can go down, lower, lower, and hold
there, just hold here, and you going to fatigue the quadriceps, which helps them to get stronger.
So now how do you strengthen the glutes muscles one exercise you can do is: you find a chair,
or a countertop, and you just, with your knee straight, you just do extension of your hip,
you're contracting the glutes muscles, here, do eight repetitions, for each side, so if you
want to make it harder putting more resistance to your muscles? You can attach ankle weights,
and I have this ones, and I'll put the description or where you can buy them for you, if you want to
attach them you, you have there are many types of ankle weights, and you attach them to your ankles,
and then what it's going to do is you're going to have more resistance, when you do those exercises
because you have to raise more weights, so for example in this case, when you raise
your leg, you're doing this exercise extension of your hip, then you're putting more resistance,
and then you're making this exercise harder, also for the sideways for the gluteus muscles. Now,
you're putting more resistance to the muscles, and it's harder for you to do the exercise,
the harder the exercise more resistance the stronger the muscles will get. So, there are two
ways that you can get muscles stronger, you apply more resistance or you also do more repetitions
until the muscles get fatigued. If you walk with ankle weights during your day, like a you
put them in the morning and you remove them in the evening, then the whole day when you were walking
going up and downstairs, you are strengthening the muscles of your thighs, leg,s which is excellent,
so at the end of the day you just remove them, and you do a lot of exercise, just by walking
around the house. So, I highly recommend people to get ankle weights, sometimes also wrist weights,
and I have the links of this weights in the description of this video below, if you want
to purchase them, and there's a link there. You don't need to practice all four methods
at home every day to get stronger, choose one method, one that is best for you,
one that you like, you prefe,r and then practice this at home every day, so then you get stronger,
because God forbid, if one day you fall you know how to get up independently without any help.