Getting Up From the Floor Safely - Ask Doctor Jo (2023)


Getting up from the floor can be tough for some people, especially as you get older or if you have weak or injured knees. Here are a couple of techniques that may help. See Dr. Jo's other ways to get up off the floor:

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If you are practicing these techniques for getting up off the floor, make sure to have someone close by to help if you need it & make sure you have a chair, table, or couch near by to help pull or push yourself up as well.

The best way to get up off the floor is by getting yourself into a lunge position with your stronger leg out in front and push up at your knees to stand.

If your knees are too painful to put on the floor, you can use the downward dog or inch worm movement to “walk” your way up from the floor, but you need to be pretty flexible to do it this way.

Related Video:

Getting Up Off the Floor Correctly:


Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Getting Up From the Floor Safely:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


Hey everybody, it's Doctor Jo and lion Kali.


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.


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.


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.


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.


Then I would go here and here.


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.


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.


It's almost like you're gliding it how it's supposed to.

It goes down as we come.


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.


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.


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.


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.


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.


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.


Then you're, taking your knees out of it.


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.


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.


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.


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.


If you're not, then you would almost do it more like I would call and inch worm.

So same way.


You'd kind of roll over onto your tummy.

You'd start to get up in that pushup position, and then keep your knees.


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.



Getting Up From the Floor Safely - Ask Doctor Jo? ›

Doctor Jo is a licensed physical therapist and a doctor of physical therapy. She graduated from the University of South Carolina Doctor of Physical Therapy program. Dr.

Is ask doctor jo a real doctor? ›

Doctor Jo is a licensed physical therapist and a doctor of physical therapy. She graduated from the University of South Carolina Doctor of Physical Therapy program. Dr.

Why is it hard for seniors to get up from floor? ›

As we age the big muscles in our thighs tend to lose strength (particularly if we spend a lot of time sitting down), which puts us off doing things that require us to get down on the floor in case we can't get back up again.

How do seniors get up and down from the floor? ›

Placing your weight on your hands, slide one foot forward until it's flat against the ground, while keeping your other knee against the floor. From a sitting position, with both your arms and legs pushing upwards, rise from the floor. And take your time; rushing will only increase the risk of injury.

Was the Doctor in love with Jo? ›

This one's a little bit tenuous, as the Doctor and Jo Grant's relationship was almost 100% platonic, but there was something a bit weird about the Doctor's reaction to her decision to leave the TARDIS.

Is Dr Jo Married? ›

"True Colors" reveals Jo's real name is Brooke and her husband is Paul Stadler.

When was Jo Martin the Doctor? ›

1998Comedy NationVarious roles
2002CasualtyWDS Bridgeman
2002–2006DoctorsAnne Charlton
32 more rows

What do seniors struggle with the most? ›

7 Common Problems to Check for and Address for Healthier Aging
  • Falls. Why: Falls are very common in older adults. ...
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  • Depression. ...
  • Urinary Incontinence. ...
  • Pain. ...
  • Isolation and loneliness. ...
  • Polypharmacy (Taking Multiple Medications)

When I get up from sitting I can hardly walk? ›

It can be due to reduced blood flow, tight muscles and ligaments, fluid pooled in the body's lower extremities, or pins and needles sensations in the feet.

What are the 3 things that make you go weak in your knees? ›

Why are my knees weak and shaky?
  • Infection in knees.
  • Knee muscle strain.
  • Torn ligament.
  • Arthritis.
  • Not enough physical activity.
Apr 25, 2022

Should you be able to stand up without using your hands? ›

According to Livestrong, relying on your hands to sit and stand may mean that you have limited mobility and flexibility, weak core muscles, or that you need to work on full-body strength. According to Prevention, researchers have argued that one's ability to sit and stand without their hands can even predict longevity.

What is the floor to stand test? ›

How to do it. The test requires you to lower yourself to the floor, crisscross style, without bracing yourself with your hands, knees, arms, or sides of your legs. If you can stand back up, again without the aid of those body parts, you've scored a perfect 10 (five points for sitting, five points for standing).

What muscles do I need to strengthen to get up off the floor? ›

Get up from the floor more easily
  1. Roll Over to your side: Need strong shoulders and core muscles.
  2. Push up to a seated position: Need strong shoulder and chest muscles.
  3. Shifting to your hands and knees (all fours): Need agility and strong chest muscles.
  4. Stepping one foot forward: Need glute and leg strength.
Jul 6, 2018

How can an elderly person get out of bed easier? ›

Getting the Elderly Out of Bed and Sitting Up
  1. From the lying down position, raise the elderly's knees.
  2. From here you can roll the user onto their side.
  3. Swing the user's feet down from the bed.
  4. Lift the user up their shoulders and hips, rather than their neck.
Aug 3, 2020

What to do if you fall and can't get up? ›

Getting up from a fall
  1. Roll onto your side.
  2. Push yourself up to a side sitting position.
  3. Slowly get onto your hands and knees.
  4. Crawl towards a sturdy piece of furniture that can support you to get up – such as a solid chair or sofa.
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What is the longevity test getting up from the floor? ›

What is the Sit to Stand Test? The 30-second sit to stand test—also called the sit to rise test—is used by physical therapists and doctors to assess agility, flexibility, core and leg strength in aging adults. The test measures lower limb and core muscle strength, which can help prevent falls.

How do you move up from the floor? ›

Getting up from the floor safely
  1. Getting up from the floor safely.
  2. • With top hand flat on floor at.
  3. shoulder level, use to ease body. weight away from floor.
  4. • Bring underneath arm out, place on.
  5. floor.
  6. • Use both hands to push chest away.
  7. from floor, walk hands towards hips, bring body to side sit.
  8. • REST.

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Clara is the future child of the Doctor and River who's had her memory erased. The two Time Lords must be up to something on their nights away from River's prison cell.

Has the Doctor ever slept with a companion? ›

Well, in the novels, even if the Time Lords don't have sex with each other, they regularly have sex with humans. The Doctor had sex with Benny. And Andred with Leela (who had a child, the first one conceived by "traditional" means since the Curse of Pythia). And Susan with David (who tried and failed to conceive).

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Played by Elisabeth Sladen

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Sarah Jane is one of the Doctor's longest-serving companions, co-starring in 18 stories (80 episodes) with the third and fourth incarnations of the Doctor, on the programme from 1973 to 1976 (seasons 11 – 14). She and robotic dog K9 appear in the 1981 television pilot K-9 and Company.

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What 3 exercises will help strengthen legs? ›

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What is the biggest priority to most seniors? ›

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  3. Healthy Lifestyle Habits.

Why am I suddenly struggling to walk? ›

Abnormal development of the muscles or bones of your legs or feet. Arthritis of the hips, knees, ankles, or feet. Cerebellar disorders, which are disorders of the area of the brain that controls coordination and balance. Foot problems, including corns and calluses, sores, and warts.

Why does it get harder to stand up as we age? ›

Age-related changes in joints

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What illness makes it hard to walk? ›

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1. You sit for long periods of time. If your knee hurts, you might want to stay off of it. But resting too much makes your muscles weaken and often makes knee pain worse.

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A deficiency of vitamin D causes bones to soften and become weak. This is called osteomalacia in adults and rickets in children.

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A knee brace can take pressure off the part of your joint most affected by osteoarthritis and help relieve pain. If your knee feels like it might buckle when you put weight on it, a knee brace can also help you stand and move around with more confidence.

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If you find it difficult standing up for yourself, you're probably out of touch with your own needs – and overly attuned to other people's. When this happens, you leave yourself wide open to being taken advantage of.

What is the sit to stand test for older adults? ›

The 30 Second Sit to Stand Test is also known as 30 second chair stand test ( 30CST), is for testing leg strength and endurance in older adults. It is part of the Fullerton Functional Fitness Test Battery.

Why can't I get up off the floor? ›

If your legs feel weak and you struggle to get up, then it could be due to a lack of strength in your body. Weak muscles lead to lack of strength and you wobble while getting up. An easy fix of this problem of strength training. Start with bodyweight exercises like lunges, push-ups, planks and squats to build strength.

How long does a stand test take? ›

Symptoms you may experience are light- headedness, dizziness, feeling sick, sweating, or feeling as if you are about to faint or black out. You are able to stop the test at any time if you feel unwell. How long will the test take? The test may take up to 40 minutes overall.

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Josephine Jones (née Grant), also known as Jo, was a companion of the Third Doctor. Jo was a civilian employee of UNIT, whom the Brigadier assigned to the Doctor after the departure of Liz Shaw.

Which doctor was Jo Martin? ›

Casting. Jo Martin was cast as the programme's first black Doctor, a milestone which met with much praise from commentators. It was not announced prior to the broadcast of the character's first appearance in "Fugitive of the Judoon" that a new Doctor would be debuting.

Is Jo Martin the first doctor? ›

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Doctors consistently rate Scrubs as the most accurate depiction of doctors at work. It may be surprising for the show sometimes described as a live-action cartoon, but the thirty-minute workplace sitcom speaks to many aspects of real-life doctoring most medical shows leave out.

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Dr. Gottfried is a board certified neurosurgeon in Raleigh, North Carolina, per He then became a medical consultant for Chicago Med to ensure medical accuracy for the show.

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Latham is an Orthodox Jew. He is Autistic. His special interests seem to be music, medicine and film-making.

What happened to Liz Shaw? ›

According to the 1997 Virgin New Adventures novel Eternity Weeps by Jim Mortimore, Liz dies in 2003, the victim of an extraterrestrial terraforming virus contracted while she was part of a UNIT team investigating an alien artefact on the Moon, despite the efforts of the Seventh Doctor and his current companion Chris ...

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Played by Katy Manning

She was proposed to by the King of Peladon and went to find help on Spiridon when the Doctor had been shot. She left the TARDIS to marry Clifford Jones and became an environmental activist.

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While Jo is a capable surgeon, she hasn't done very much to distinguish herself from the pack. She did become Chief Resident, but that's probably because there weren't any other main characters to give the title to. If anything, the other residents in her class seemed to show more promise initially.

Who are the 13 doctors in order? ›

The Doctor
  • The 1st Doctor. William Hartnell.
  • The 2nd Doctor. Patrick Troughton.
  • The 3rd Doctor. Jon Pertwee.
  • The 4th Doctor. Tom Baker.
  • The 5th Doctor. Peter Davison.
  • The 6th Doctor. Colin Baker.
  • The 7th Doctor. Sylvester McCoy.
  • The 8th Doctor. Paul McGann.

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No longer willing to play her part in the Division's designs, the Doctor slipped away from Gat, her superior officer, and hid out on Earth using a Chameleon Arch, taking on a human identity as Ruth Clayton.

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Jo Martin, playing the first black incarnation of the Doctor, was shockingly revealed to the 13th Doctor, portrayed by Jodie Whittaker. Whittaker was the first female incarnation of the character.

How old is the 1st doctor? ›

Non-fictional sources. The first non-fictional writing about regeneration, The Phoenix in the TARDIS, stated that the First Doctor was about 900 at the time he regenerated into the Second Doctor.

Why did the first doctor leave? ›

1. William Hartnell. Although Hartnell wanted to stay in the role that was beloved by millions and had helped create a massive hit for the BBC, ill health played a part in his leaving.

Who are the two female Doctor Who? ›

A tale of two Time Lords: Jodie Whittaker and Jo Martin both play different incarnations of the Doctor in Doctor Who.

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