Hey everybody, it's Doctor Jo and lion Kali. And today I'm gonna show you the best ways
to get up from the floor. And that ain't no lying. So let's get started!
So if you've fallen onto the floor, or if you've gotten on the floor and you're having a really hard
time getting up, it can be a really scary thing, especially if nobody's around to help
you. But even if someone is around to help you, you really want to be able to do it correctly
so you can help them as much as they're helping you. So then they don't get hurt trying to
help you up. So I'm gonna show you 2 different ways today, the first one is really how you
should do it, but I'll talk about the second one later that might be an alternative. So
if I'm on the floor, and I'm either Im lying down, or I'm sitting, what I want to try and
do first is get my legs underneath me. So you can do it a couple of different ways.
Some people like to kind of slide to the side, and then rollover into what we call quadruped
or all fours. Once you get into this position, hopefully you're near something you can hold
on to like a a chair, a table, a couch or something, but if you're not, I'll show you
how to do that the second time I do it. If you need to crawl over to something like a
chair, that's ok, you can do that. And then you want to take your stronger leg and sometimes
maybe you don't have a stronger leg, but if you feel like you have a stronger leg, let's
say my right side is my stronger leg. Im going to slide it forward and try to get into a
lunge position. So I'm going really slow now, so some of you might say well I can't stay
in that position, I'll do it quickly when I do it at the end in full so you can see
how quickly you can do it. So once I get here, then I'm gonna bring my hands to my knees
here. Now if the chair or a couch or something is here, instead of bringing you hands to
your knees, you can bring it to the chair. So then I would go here and here. And then
as I try to stand up, I'm gonna push up with my hands and I'm gonna push up with the stronger
leg almost just like a lunge. So then I'm pushing myself up and then bringing myself
up like that. So again that's a slower way of doing it. I'm gonna do it quickly because
you want to kind of do it quickly You want to do it safely, but you don't want to be
stuck in each spot at one time. So that's how you would do it with a chair. I'm gonna
do it the full way without the chair just using my leg. Now I had some people say, I'll
go back to this real quick, don't push down on your knee, don't push down on your knee
especially if you have a hurt knee. Well this bone, this femur bone actually when we're
going to stand up, rolls and glades downward. So it's almost like you're gliding it how
it's supposed to. It goes down as we come up. So you're not really pushing it in a direction
it's not supposed to go. As we come up, see how it rolls down. So you're almost actually
helping yourself by doing that. So that's not something that you shouldn't be doing
unless it's just painful to put the pressure there. So I'm gonna come back down. So if
I'm on the floor and I don't think i can just hop you. What I'm gonna do is I'm gonna bring
my legs around, put them to the side, Roll over. Bring my knee up, push up and come up
like that. So that's the process. And I know I'm making it look easy because I don't have
a hard time getting up from the floor. But if you practice this, make sure somebody's
with you just in case. Make sure you have something to hold on to, if there's something
around, even if you have to crawl to it, that's probably the best way to do it with something
nice and sturdy. So I'm gonna show you another way cause sometimes I've had people say, I
can't do this lunge position because if this is my bad leg, I'm putting a lot of pressure
on it like maybe if you've had a knee replacement or something and that's just super uncomfortable.
So I'm gonna show you another way. But before I show you that other way, I want to thank
some people on my wall of thanks, and so Mira S., Barry R., Michael H., and Pavan M. Thank
you so much for being on my wall of thanks. And if you're interested in being on it, make
sure to click on the link in the description below to find out how. So there is an alternative
way. You have to be pretty flexible to be able to do it, so this is why I don't always
teach it to my patients. But I do have some patients who maybe have had a back surgery,
and sometimes this is a little bit easier for them because their legs are really weak.
So it's almost like getting into a downward dog position or what maybe we would call an
inch worm. So then you're taking your knees out of it. But you need to be pretty flexible
in your hamstrings to do this. So I'm just gonna show you how I would do it in the inch
worm style. I'm gonna move the chair first. Ok. So basically if you're in this position,
and if you know a little bit about Yoga, you want to kind of go and get yourself into a
downward dog position. So if you can't really get on your knees at all, even if you feel
like this is too uncomfortable. What I would say is then roll on to your stomach. And then
so once you get into the position on your stomach, you're gonna start bringing yourself
up into what we call a downward dog. Or I'm gonna show you an alternate way if you don't
have really flexible hamstrings. So if you have flexible hamstrings, you would kind of
get yourself into a push up position and then you would start walking your feet towards
you. So this would be kind of that downward dog, and then start bringing your hands towards
you, and then come up that way. So see I'm taking my knees out of it, but you have to
be pretty flexible in your hamstrings. So if you're not, then you would almost do it
more like I would call and inch worm. So same way starting. You'd kind of roll over onto
your tummy. You'd start to get up in that pushup position, and then keep your knees
bent. So then you're coming up this way, and then as you start rocking back, then your
start pushing yourself up that way. So there's a couple of different options. Those might
not work for you. If you're still having a hard time getting up off the floor, call your
physical therapist and you can work on that in the clinic. So there you have it. Those
were the best was to get up from the floor. If you'd like to help support my channel,
where do we click? Up there, oww lion! And don't forget to subscribe, but clicking down
there. And remember, be safe, have fun, and I hope you feel better soon.