– The Fall Matrix

(see videos below)

The Fall Matrix

This is a staple in our education programming and client training sessions. The benefits that come from this exercise are immeasurable and help greatly to improve functional strength.

The Fall Matrix is a 12-step process broken down into three parts. When practicing parts two and three, imagine that you have fallen and broken and arm and lost use of it.

Part one:
From a standing position, practice the following (use any pathway to get there and as needed, use hands and elbows to leverage yourself):
• Get down onto the floor and lay down on your back
• Get up from the floor and back into a standing position
• Get down onto the floor and lay face down on your stomach
• Get up from the floor and back into a standing position
• Get down onto the floor and lay down on your left side
• Get up from the floor and back into a standing position • Get down onto the floor and lay down on your right side
• Get up from the floor and back into a standing position

Part two:
From a standing position, place your right hand on your left shoulder and practice the following (use any pathway to get there and as needed, using ONLY your left hand and elbow to leverage yourself. Do not allow the right hand to come off the left shoulder. Do not use the right hand, arm, or elbow to assist you in any way):
• Get down onto the floor and lay down on your back
• Get up from the floor and back into a standing position
• Get down onto the floor and lay face down on your stomach
• Get up from the floor and back into a standing position
• Get down onto the floor and lay down on your left side
• Get up from the floor and back into a standing position
• Get down onto the floor and lay down on your right side
• Get up from the floor and back into a standing position

Part three:
From a standing position, place your left hand on your right shoulder and practice the following (use any pathway to get there and as needed, using ONLY your right hand and elbow to leverage yourself. Do not allow the left hand to come off the right shoulder. Do not use the left hand, arm, or elbow to assist you in any way):
• Get down onto the floor and lay down on your back
• Get up from the floor and back into a standing position
• Get down onto the floor and lay face down on your stomach
• Get up from the floor and back into a standing position
• Get down onto the floor and lay down on your left side
• Get up from the floor and back into a standing position
• Get down onto the floor and lay down on your right side
• Get up from the floor and back into a standing position

How did that feel? Is your heart rate elevated? Are you sweating? The Fall Matrix is a workout in and of itself and also a great way to build functional strength.
Practice it, master it, and reap the benefits!

The Fall Matrix is a fantastic core strengthening exercise

Fall Matrix 1

Fall Matrix 2

Fall Matrix 3