If you’re reading this and think “Nah, this article isn’t for me- I’ve never fallen,” think again! This article is especially for you!
I’m so glad if you’re someone whose never fallen (or at least doesn’t fall often), but just as with anything in life, what we don’t practice we usually aren’t very good at. Therefore, if you happen to fall and don’t know how to get up, or haven’t been practicing getting on and off of the floor (which I HIGHLY recommend!) then you may find yourself on the floor for longer than necessary. Or worse, unable to get the help you need.
For this article, I will first show you how to lower yourself down to the floor in order to practice getting back up. Then I will go through what to do after you’ve gotten to the floor or fallen.
This article will also be helpful to you if you’re a caregiver and need tips for how to instruct someone to get up safely.
**CAREGIVERS, PLEASE NOTE: I said INSTRUCT someone on how to get off the floor safely. If your loved one/person you are caring for needs you to lift him/her to get up, then it is important that you call 911 and do not attempt to lift your loved one yourself, as this could lead to further injury for your loved one and/or yourself.**
**ANOTHER NOTE: If you are able to get to the floor, I hope you practice this at least once per day! Always have someone with you in the house when you’re practicing. **
Also, I always suggest that people carry around their cell phone at all times when they are home- even if someone is there. It’s a good habit to develop in case a fall should occur.
Why Do I Need to Practice This?
Let’s start with some stats. These stats are not intended to scare anyone, rather bring awareness to the incidence of falls in adults 65 and older, and the importance of prevention.
According to the Center for Disease Control (CDC), more than 1 in 4 older adults falls each year.
1 in 5 falls causes a serious injury, like a fracture or head injury.1
Many people who fall develop a fear of falling and try to avoid falling by avoiding activity. This only leads to an increased risk of falling. Once again, it goes back to the things we don’t practice we’re usually not very good at.
That’s why moving your body and increasing your strength and balance are essential to help decrease your risk for falls!
When we practice getting on and off of the floor, we are training our brain to be less fearful of falling, because we’re developing a plan for the worst-case scenario. Additionally, we are working the muscles that we need to get us up from the floor, so we’re getting stronger in the right areas.
If you want to see the quicker version, look at my video here. If you want it broken down step-by-step, keep reading this post.
How to Lower Yourself to the Floor.
In this demonstration, I’ll be using my couch because it’s in an area that has good padding. Make sure that there is sufficient padding on the floor wherever you’re practicing this to prevent injury.
**Place a pillow on the floor so you have a spot to rest your head once you get to the floor**
If you’re using a chair, make sure you push the back of the chair against a wall, so that the chair doesn’t slide backwards on you.
1. Start by sitting on the front edge of your couch.
2. Turn your body so that your weaker knee is closer to the couch (if you don’t have a weaker side then turn towards your non-dominant side so your dominant knee will touch the ground first).
3. Slowly move your stronger knee towards the floor, while the hand on that same side reaches towards the floor.
4. You should be in a half-kneel position with one hand on the couch and the other on the floor.
5. Keeping your hands still, slowly move your weaker knee towards the floor.
6. Shift your hips towards your stronger side, so you end up sitting on the floor, facing the couch.
7. Slowly lower down to your elbow on your strong side.
8. Continue to lower down until your head rests on your outstretched arm (you can place a pillow under your head instead).
9. Slowly roll to your back.
Getting Up from the Floor
Whether you fell and landed on your stomach or your back, you want to try to get yourself onto your side, as this is likely the easiest way to push up to a seated position. I will discuss how to get to your side from both positions.
If you fall, once you are on the floor, it’s likely the worst is over. I’m not saying you aren’t hurting, but many people continue to panic once they fall, and likely use up needed energy in doing so. If you’re on the floor, there’s no longer a rush to do things.
Before you try to move, TAKE A BIG BREATH!
That will help you calm down as much as you can before you move, which will help give you clarity for making safe decisions.
If you are unable to get off of the floor, or you don’t think you can walk once you do get up, try and crawl to a phone (if you don’t have one on you) and call for help.
If you landed on your stomach:
1. Stretch both arms out in front of you as much as you can.
2. Rest your head on one arm (preferably the arm that’s further away from a couch/chair).
3. Bend the elbow of the other arm and place your hand on the floor, close to your rib cage.
4. Push into that hand as you roll to your side.
If you landed on your back:
1. Bend the knee of the leg further away from the couch.
2. Reach towards the couch with the arm further away from the couch.
3. Try to bring your bent knee towards the couch while you reach with your arm, helping you to roll to your side.
From your side to sitting:
1. Once again, take a breath here. If you are unable to get help or get up right away, staying on your side may be the best place to stay and rest for a bit. If you can’t get up, try and make yourself comfortable on your side using pillows or anything you can reach.
2. If you can move, your top hand should be flat on the floor, so your elbow is bent to 90 degrees.
3. Push down, into your top hand on the floor and the elbow on the floor, to allow you to move your torso away from the floor.
4. Bend the elbow closest to the floor to 90 degrees, so you are propped up on it.
5. Place both hands on the floor and push to kneeling on both knees, so that your torso is upright and facing the couch.
6. Turn your body so that your stronger leg is further from the couch.
7. Bring your stronger foot forward so your knee is bent to 90 degrees in front of you. You are in a half-kneeling position.
8. Push through your hands on the couch and your stronger foot to lift your bottom to sit on the couch.
I hope you found this article helpful. Please remember to tell your doctor that you fell- even if you think you didn’t hurt yourself! It’s important to let a medical professional make that judgment.
Have the Strength to Live Life to the Fullest!
Sources:
- https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html
