– Pull yourself up to a kneeling and standing position (with prop & no prop)

(see videos below)

In our scenario, you have fallen, rolled over, gotten up onto all fours, and crawled. Our next step in getting back to safety involves pulling yourself up to a kneeling position.

Let’s try this:
• Crawl to a solid piece of furniture (coffee table, couch, chair, end table – we will imagine you use a solid table).
• Pick up an arm from the floor and place your hand on the table
• Pick up your other arm off the floor and place your hand on the table
• Crawl your knees towards the table until you are in an upright posture and positioned on your knees.

Return to crawling position from kneeling position. Crawl your knees back and away from the table
• Place a hand on the floor, then the other hand (be careful not to hit your head on the table on the way down)
• You have successfully returned to crawling position Get up from crawling to standing position using a table
• Crawl to a table
• Pick up an arm from the floor and place your hand on the table
• Pick up your other arm off the floor and place your hand on the table
• Crawl your knees towards the table until you are in an upright posture and positioned on your knees.
• Next, bring your left leg forward flexing at the hip and until your left foot is directly and firmly planted on the floor underneath your left knee
• Pushing into the table with both hands and simultaneously pushing with both feet, bring yourself up into a standing position

Get back down from standing to crawling position using the table

Now, you should be standing. Let’s get back onto the floor. To do this:
• Step back with your right leg
• Lean down and place both hands on the table
• Slowly lower yourself until your right knee is on the floor
• Bring the left leg back and into a kneeling position
• Crawl your knees back and away from the table
• Place a hand on the floor, then the other hand (be careful not to hit your head on the table on the way down)
• You have successfully returned to crawling position

Repeat the above process leading with the other side

You may find that it is easier to perform this task on one side. However, in the interest of developing functional strength bilaterally, I highly recommend doing everything on the other side as follows:
• Crawl to a table
• Pick up an arm off the floor and place your hand on the table
• Pick up your other arm off the floor and place your hand on the table
• Crawl your knees towards the table until you are in an upright posture and positioned on your knees.
• Next, bring your right leg forward flexing at the hip and until your right foot is directly and firmly planted on the floor underneath your right knee
• Pushing into the table with both hands and simultaneously pushing with both feet, bring yourself up into a standing position

Get back down from standing to crawling position using the table

Now, you should be standing. Let’s get back onto the floor. To do this:
• Step back with your left leg
• Lean down and place both hands on the table
• Slowly lower yourself until your left knee is on the floor
• Bring the right leg back and into a kneeling position
• Crawl your knees back and away from the table
• Place a hand on the floor, then the other hand (be careful not to hit your head on the table on the way down)
• You have successfully returned to crawling position Repeat this several times on each side. Get good at it and master it.

Getting up from the floor to standing position with no assistance

Imagine that you have fallen in a place where there are no objects that can be used to help you get up into standing position. In this case, you will need to leverage your body to attain the standing position.

Special note: as always, safety comes first. If you are not comfortable doing this alone, be sure to have someone with you in case you need assistance.

From a quadruped position, try these steps to get into a standing position:
• Bring your left leg forward flexing at the hip and until your left foot is directly and firmly planted on the floor underneath your left knee
• Leaning your trunk forward, place both hands on your left knee
• In the leaned forward position, simultaneously push with your right foot and leg, and push both hands down onto your left knee and start to rise upward to standing position
• (if placing two hands on the knee presents too much difficulty, place your left hand on the left knee and right hand on the floor, push and rise to a standing position)

Get back down onto the floor without assistance
To do this, you will do everything in the exact opposite order of getting up from the floor:
• Step back with the right leg
• Slowly lower yourself towards the floor
• On the way down, place both hands on the left knee
• Continue lowering yourself until reaching the floor (and lean your trunk forward as you get closer to the floor, if necessary)

Repeat the above process on the other side

From a quadruped position, follow these steps to get into a standing position:
• Bring your right leg forward flexing at the hip and until your right foot is directly and firmly planted on the floor underneath your right knee
• Leaning your trunk forward, place both hands on your right knee
• In the leaned forward position, simultaneously push with your left foot and leg, and push both hands down onto your right knee and start to rise upward to standing position
• (if placing two hands on the knee presents too much difficulty, place your right hand on the right knee and left hand on the floor, push and rise to a standing position)

Get back down onto the floor without assistance

To do this, you will do everything in the exact opposite order of getting up from the floor:
• Step back with the left leg
• Slowly lower yourself towards the floor
• On the way down, place both hands on the right knee
• Continue lowering yourself until reaching the floor (and lean your trunk forward as you get closer to the floor, if necessary)

Take away recommendations

Let’s review really quick: in our hypothetical situation, you fell down and landed on your back. You learned and practiced the movements necessary to bring yourself back to safety: rolling over, getting onto all fours, crawling, and bringing yourself up into a standing position.

I highly recommend that each of the steps involved become a regular part of your workouts. Practice rolling, getting into quadruped position, crawl in many directions, and getting up and down off of the floor, both with an object and without an object. Mastering these skills may one day save your life.

Crawling to kneeling. Kneeling to standing with and without prop