By Shelly Rizzo, physical therapist, Mayfield Brain & Spine
One question we hear a lot: Can I do physical therapy exercises on my bed? Once people try it, they sometimes find it difficult to complete the exercises or stretches on a soft surface. Often, the next option is the best option – hit the floor!
The trick is getting down onto the floor, and getting back up, without risking injury or a fall. Feeling confident in your strength and balance can help you complete those exercises safely or play with your grandkids, then get back on your feet and on with your day. Here are a few tips.
First, remember a couple of things for safety:
- If you have difficulty standing up from a sitting position, you’re probably not ready to get onto the floor yet.
- Incorporate exercises including balance, strengthening and stretching to help train the muscles needed to perform this task. It is important to maintain leg strength so you never find yourself in an unsafe situation.
Now to actually getting onto the floor:
- Pick a spot where you have a sturdy piece of furniture to help you get back up for leverage and balance.
- Make sure you choose an area that has carpet with padding to kneel comfortably.
- Start in a staggered stance – one foot slightly in front of the other – and lower yourself down to one knee.
- Next, bring your other knee down so you are on all fours.
- Lower your hips to the ground to move into a sitting position or to lay down to perform exercises.
- When lowering yourself, use sturdy objects like a chair or coffee table to stabilize yourself. Try to avoid bending and twisting.
- Keep your core tight by pulling in your stomach muscles.
After you are fully stretched out and have had your fun, it’s time to get up. Just reverse the process.
- Roll onto one side to get onto all fours, followed by tall kneeling.
- An alternative method is to start on your stomach and use your forearms to crawl towards your knees, making it easier to get to your hands and knees. Then push up to tall kneeling.
- Move one leg forward so you are kneeling on one knee.
- Use the sturdy piece of furniture or rail next to you to push or pull yourself up to standing position.
Your team at Mayfield Physical Therapy can help you! Talk to them about the stretches and exercises to relieve your pain or enhance your recovery, and how to make sure you can do them safely.