Can't Get Off The Floor..?

Описание: For many people, the simple act of getting off the floor is something they don’t think twice about. But for others — particularly older adults, people recovering from injury, or those with reduced strength and mobility — it can feel like an overwhelming challenge.

At Body Fit Physiotherapy in North Adelaide, we regularly help people regain the confidence and physical ability to get off the floor safely and independently. In this article, we’ll explain:

Why some people find it difficult

The common strength and mobility issues involved

Step-by-step techniques you can use

How targeted physiotherapy and strength training can help

👉 Watch our full demonstration...

Why Is Getting Off the Floor Difficult?

Difficulty rising from the floor usually comes down to one or more of these key factors:

Lower limb weakness – Weak quadriceps, glutes, and calves reduce your ability to push up from the floor.

Core and trunk control – Without adequate abdominal and back strength, transitions become harder and less stable.

Joint stiffness – Osteoarthritis in the hips, knees, or ankles can make kneeling, squatting, or lunging painful.

Balance deficits – Reduced balance and coordination increase the risk of falls when transitioning up.

Fear or lack of confidence – Psychological barriers are just as important; hesitation often increases the difficulty.

The Technique: Getting Off the Floor Step by Step

Here’s a safe and effective method you can practice:

Roll onto your side – This reduces strain and gives you a stable base.

Move onto hands and knees – Position yourself into a “four-point” kneeling position.

Crawl to a stable surface - Chair or couch

Bring one leg forward – Step one foot flat on the ground, keeping the other knee down.

Push through your hands and legs – Use your arms on a chair, couch, or sturdy surface for support if needed.

Stand tall – Engage your legs and glutes to rise smoothly.

This technique reduces the load on any one joint and breaks the movement into manageable steps.

Strengthening Exercises to Improve Your Ability

If you find this difficult, targeted strengthening exercises can make a big difference. At Body Fit, we often prescribe:

Sit-to-Stand Practice – From a chair, practice standing up without using your hands. Start with higher chairs, progress to lower ones.

Step-Ups – Step onto a box or stair to build leg power and coordination.

Lunges – Build strength in both the front and back legs, mimicking the “half-kneel” position.

Core Strength Work – Simple planks, dead bugs, or bridges can stabilise your trunk.

Progressive overload is key: start with support, and gradually increase difficulty as your strength and confidence grow.

How Physiotherapy Can Help

If you’re struggling, working with a physiotherapist can accelerate your progress. At Body Fit, we:

Assess your individual strength, mobility, and balance limitations

Prescribe tailored exercise programs to build functional capacity

Teach safe floor-to-stand techniques that match your abilities

Use hands-on therapy, taping, or mobility work if joint stiffness is a barrier

For some people, learning how to get off the floor is more than just a convenience — it’s a vital skill for independence, fall recovery, and confidence in daily life.

Key Takeaways

Difficulty getting off the floor is often linked to leg weakness, poor balance, joint stiffness, or lack of confidence.

Using a step-by-step strategy makes the movement safer and easier.

Strengthening exercises like sit-to-stands, lunges, and step-ups improve your capacity over time.

Physiotherapy provides individualised support to regain independence and reduce fall risk.

If you’re finding it difficult to get off the floor, book an appointment with our North Adelaide physiotherapists today. Together, we’ll build your strength, improve your mobility, and give you the confidence to move freely again.

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalised treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider. Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Apex Physiotherapy Pty. Ltd., its employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Apex Physiotherapy Pty. Ltd. makes no representations about the accuracy or suitability of this content.