Hello everyone! Tutu Mora here with the Y bringing you tools to feel well in your body,
mind and spirit. Let's practice getting up and off of the floor. Something that's
so important and it may not feel super fancy, but it's so practical and what
a comfort to know that you feel strong getting yourself up off the floor. So,
anytime there's something that functionally makes a lot of sense, it's super practical,
we need to use it every day, I always think let's make that an exercise! Let's practice it so we
feel strong and we strengthen the muscles needed to support that action. Let's make it an exercise
so let's go ahead and just create some space for yourself on the floor. I put down a couple mats
and let's get started. Let's start laying flat on the floor
and there are a couple ways that you can get up
from the floor. Well let's explore a couple. We'll explore two for today and we can practically
strengthen them and make them exercise. So the first one especially if we have
got like a sensitive back, we want to think about starting from this position
rolling to the side so we can start by bending the knees and rolling to the side so that in itself,
rotating your body is something that we can practice. Let's take that a couple times just
rolling to the side. Let's take that to the other side what side feels a little easier
as you take this back and forth noticing in one side feels like a struggle if one
side feels easy so obviously we want both sides to feel doable, right? So from here,
we've got our roll. What does it feel like to then help yourself up onto your side using your hands
coming back down helping yourself up and coming back down taking a couple more noticing what this
feels like if something feels quite taxing maybe what portion of this movement is feeling taxing
and let's take them to the other side rolling your way to the other side
helping yourself up and then taking yourself back down
helping yourself up bringing yourself back down and inherently this is a creative process you get
to use your hands to help yourself to get up from the floor. Let's roll ourselves back to this side
bringing ourselves up now from here what are we going to do how are we going to continue
to come up and off of the floor let's think about coming up onto our knees so this action
taking that back and forth
noticing what this feels like if it feels doable to be on your knees
let's think about taking all of that
as a set, bending knees rolling to one side propping yourself up
bringing yourself to your knees what about to the other side
rolling bringing yourself to your knees and back down
what side feels easier and why?
Maybe your hands need to do a little more work on one side than the other.
Let's come back to the first side of rolling our way
onto our knees shuffling to the side so we stay on the mat so here we are now.
How are we going to continue getting up from the floor? We can bring ourselves up
and then bring ourselves back down so this action here again something that we can do
repetitively to strengthen what does this feel like for your body
where are you noticing opportunity to strengthen? What feels strained?
So from here, where are we going to go next? We can bring one leg out and help ourselves up
again, repeating, making this an exercise to rise and back down now what if we put it all together
so we're back down on our back what if we take this to the other side
what does it feel like on the other side we get to bend the knees we get to roll
we get to prop ourselves up bring ourselves to our knees rise
lifting up standing
so let's take that all as a set one more time but let's come down
the way we rose so we get to step back lunging it down coming to our knees and
laying down.
So let's get up, knees get to bend we get to roll we get to help ourselves up
onto our knees and lifting so let's think about
a way to make this more challenging if we need to let's lay back down.
What is another way we could work on getting it up for the floor?
Let's start because we could roll up but sometimes that can be a little tricky.
Let's hug our knees in towards our chest, pressure into the backs of your legs here and reach
pressing your thighs into your hands and your hands into your thighs reach yourself up so again
pressing your thighs and your hands, hands are pressing into your thighs
reach yourself up you could try this with one leg
reach yourself up and you could try this with the other to reach yourself up.
You could try it with no legs, lifting yourself up. This is a great place
to strengthen. Okay so we're here. Where do we go from here?
we can cross the legs and now what if we get to inhibit the use of our hands we don't have to
we could help ourselves up with our hands or we could again use
core strength that we use to get up and we could again bring ourselves up here
so now we're on our knees again and we can once again just bring one leg forward and rise
so let's come down the same way we got up so we can work on making it an exercise
we get to step back we get to lunge it down
sitting back, now we had our legs crossed so we can sit back into our cross light and we
can sit down from here and then roll our way down noticing we didn't use our hands at all
so if you want to practice not using your hands to get up there we go let's take that one more
time it doesn't need to be too complicated and it gets to be creative it gets to be playful.
Here we are.
Last time let's use our second way of rising if our legs start stretched out
we can put the knees and you can choose if you want to just roll up from here
if you want to hug your knees in towards your chest
if you want one leg to help you up either way here we are onto our knees and rising.
So the invitation is really to find something that is so practical and necessary it has a
safety thing, safety-wise, we need to be able to get ourselves up off the floor so play with this
think about it creatively: how many different ways can I get myself up off the floor what if
I do it with one hand behind my back, what if I do it without using any hands, play make it fun and
your body is going to feel strong getting up and off of the floor. I hope you found this helpful
and I'll see you back here next time on the Y's Recharge With Us From Home series. Take care!