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Functional Strength for the Body: Up & Down Progressions

How many people out there have trouble getting on or off the floor? We get tons of Guests here at Hilton Head Health that have the same issue. But by showing them different up and down progressions, they are able to leave our facility and get onto or off the floor easily. Today, we’re sharing 3 progressions to get you onto the floor and off the floor quickly and easily. Grab a sturdy chair and see the movements below:

Progression 1:

Stand nice and tall and take a large step backwards with your left leg. Using a stable surface like a chair or a bench for assistance, lower your left knee down towards the ground in a controlled manner. Bring your other knee down and bring yourself onto your hands and knees. From there you can safely get onto your back. In order to get back up, come back up onto your hands and knees. Lift up your chest. Bring your right leg forward. Using the chair for assistance, stand up staying as upright as possible. Once you can easily do this on both legs, move up to progression 2.

Progression 2:

Start by standing nice and tall and taking a large step backwards with your left leg. Using your left thigh for assistance, lower your left knee down towards the ground in a controlled manner. Bring your other knee down and bring yourself onto your hands and knees. From there you can safely get onto your back. In order to get back up, come back up onto your hands and knees. Lift up your chest. Bring your right leg forward. Using your right thigh for assistance, stand up staying as upright as possible. Once you can easily do this on both legs, move up to progression 3.

Progression 3:

Start by standing nice and tall and taking a large step backwards with your left leg. Without using your hands for assistance, lower your left knee down towards the ground in a controlled manner. Bring your other knee down and bring yourself onto your hands and knees. From there you can safely get onto your back. In order to get back up, come back up onto your hands and knees. Lift up your chest. Bring your right leg forward. Without using your hand for assistance, stand up staying as upright as possible.

With these 3 progressions, you’ll be moving on and off the floor  to play with your children or grandkids or to exercise in no time! Next week, we’re sharing tips to strengthen and mobilize your shoulders.

If you have functional movement questions or have a request for our next fitness series or fitness blog, email us at getinspired@hhhealth.com.

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