One move
Floor Get-Up
How to read ahead. Do to go one move at a time.
Lower yourself from standing to the floor and back up, with a sturdy chair beside you. Practise the last step first: half-kneeling to standing. Add one step lower each time it feels quiet, until you can get down to lying and back up.
Option. Couch start: half-kneel on a folded cushion with both hands on the chair seat, then stand. Next: kneel on both knees, step one foot forward, and stand. Then from sitting on one hip, roll to hands and knees, step a foot forward, and stand. Groove: from lying on your back, roll to your side and come up the same way. Iron pumper: one hand on the chair, then none, then slow and smooth both ways. Turkish Get-Up is the next card. Stop if a knee pinches when kneeling, you feel dizzy when you stand, or a wrist aches with weight on it.
Stop if. A knee pinches when kneeling, you feel dizzy when you stand, or a wrist aches with weight on it.
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1
Stand beside a sturdy chair, with a folded cushion on the floor.
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2
Hold the chair and step one foot back.
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3
Lower the back knee to the cushion into a half-kneel.
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4
Put both hands on the chair seat and push through the front heel to stand.
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5
Once that feels easy, go one step lower before you come up: both knees, then hands and knees, then sitting, then lying.
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6
Come up the same way you went down.
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7
Stand up slowly and pause before you walk away.