Can you get up from the floor by yourself?
When is the last time you were on the floor? Hopefully it wasn’t because of a fall! But even if it was, were you able to get up by yourself? So many of my older clients avoid getting on the ground because it’s too difficult to get up. But let me tell you my friends, avoiding that very task is aiding in your growing weakness and imbalance. I recently came across an article that describes a simple test….the Floor Transfer Test. It’s an easy way to test whether or not you are deemed safe as an independent older adult. Meaning you are a-okay to “age in place” or remain living at home instead of having to transfer to the all too common assisted living or independent living facility. Want to know if you are a safe and independent older adult? Test yourself. Lie down flat on the ground, face up. Then get back up to a standing position. It doesn’t matter how long it takes, so long as you are able to get up. If it has been awhile since you tried, you may not instinctively know how to get down on the ground. Here is one popular method you may want to try. A couple notes…If you have a mat, use it. And secondly, it’s a good idea to have someone nearby just in case you are unable to get up by yourself. Here goes!
Stand with your feet spread apart (you’ll be lower to the ground this way).
Bend your knees and put both hands on one thigh to support the weight of your upper body.
Slowly lower your other knee to the ground so you’re in a kneeling lunge position.
Put your hands down on the ground, followed by your other knee. Should be on all 4s now.
Drop your hips to one side so you’re in a side sitting position
Lower your torso to the ground so you are lying on your side
Turn on to your back.
Voila! You made it! To get back up to standing, reverse each step.
If this was easy for you, awesome! Keep at it so it does not become difficult any time soon. If this was somewhat challenging, it’s a good idea to practice a few times a week to keep up your independence. Remember, it’s when you aren’t able to get to and from the ground independently that your ability to stay safe in your home as you age is compromised. So this is any easy self assessment tool you can regularly use to see just how well your general mobility is doing. And of course, we would love to help you with this at Balanced, along with any other balance and mobility problems you’re having. It’s our goal to keep you independent and confidently active well into your late years.