Mastering Floor Mobility: How to Get Up and Down with Confidence
This guide is for educational purposes only, and should not be used as a substitute for professional medical advice, diagnosis, or treatment. The guidance here is general, and you should always listen to the advice of your personal healthcare provider.
This guide is for educational purposes only, and should not be used as a substitute for professional medical advice, diagnosis, or treatment. The guidance here is general, and you should always listen to the advice of your personal healthcare provider.
Maintaining and improving your ability to get up and down from the floor (what we call "floor mobility") is incredibly useful, especially as you get older. It provides a vital safety net in case of a fall, but more than that, it unlocks your daily life. It gives you the freedom to garden, clean those low cupboards, or sit on the rug and play with your grandkids.
If you find this difficult right now, you are not alone. Issues like knee pain, stiffness, or a lack of leg strength can make it feel impossible.
The good news? Getting up from the floor is a skill. And like any skill, it can be learned, practiced, and improved.
Step 1: Learn the Strategy
Getting up isn't just about strength; it's about leverage and technique. Even if you don't feel strong, using the right strategy can make a difference.
In this video, we break down the most common strategy to get back to your feet, plus provide three exercises to work on:
Step 2: What if I Can't Kneel? (The Knee Pain Solution)
This is a common barrier we hear: "I can't get up because I can't put weight on my knees"
Whether it's due to arthritis, a knee replacement, or general sensitivity, kneeling can be very challenging for some.
There are specific techniques that allow you to bypass kneeling, which we outline in the video below.
But... we have to be honest and say that doing floor mobility without putting weight on your knees is inherently harder. There's no escaping that. It will require greater strength, flexibility and balance.
Step 3: Build the Strength to Make It Easier
Once you know the technique, the next step is building the engine to power it. Improving your floor mobility requires: Leg Strength, Abdominal Strength and Arm Strength.
The stronger your arms and legs are, the easier it is to push yourself up. This video goes through three more floor mobility strength-building exercises:
The stronger your abdominals are, the easier it is to manoeuvre your body. This video goes through three more exercises, specifically for building abdominal strength for floor mobility:
Practical Tips for Your Practice
We know this can be daunting. You don't need to go from "zero" to "perfect" in one day. Here is a checklist to help you build your confidence using our "Start Low, Go Slow" approach:
- Use Your Environment: Use a sturdy chair, a couch, or a coffee table to push off of.
- Cushion the Knees: If you can kneel but it's uncomfortable, use a thick cushion or a folded yoga mat under your knees while you practice.
- Part Practice: Use the videos in this article to practice the components of the movement. This builds the specific strength you need.
The Takeaway: Use It or Lose It
Floor mobility is a classic case of "use it or lose it."
It might feel messy or clumsy at first, and that is completely okay. You won't get better at it by avoiding it. By practicing these techniques and building your strength, you are investing in your independence and your confidence.