Everyone should be able to do THIS exercise: THE GET UP shown here by Human 2.0 owner and orthopaedic surgeon Dr. Chris Raynor #mobility #exercise #bodyweightexercise
Being able to do this exercise is a marker of longevity because it is an indicator of overall strength and mobility, coordination, proprioception and body awareness. Add it to your fitness routine today!
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Dr Raynor, I have been watching fitness videos for over 15 years on you tube. I watched this video this afternoon and it is simply the best I have ever seen. I have been trying to do the get up for three years. I finally got to the one hand get up a year ago. But then no progress to the hands free get up. Now I see a path! I will follow your instructions until I can do this and then I will be able to tackle the Turkish get up with a kettlebell. THANK YOU! I am only 76, so I have a lot to look forward to.
Glad to hear it Christine! Go get 'em sister!
Rock on!
Love the concise break down. Great video!
When you start you can use a chair to begin with until you have the strength in the knee and hip. Just don’t keep using the chair.
Proper alignment is important to note. Over extending the knee past the toes can put strain on the knee with those of us with ligament issues or just having a ‘bad’ knee. I’d do full range of motion in the water but go easy with gravity. Thoughts?
Excellent demonstration video. I'm 65 yo and doing 50 squats per day and getting better after knee injury. I hope to learn this transition soon.👍
Yes...try to use it....only when you fall over...or have nothing else better to do! 🤔😳🤬
Good for you! Keep going you’ll get there
@@hughlevett-yeats401 Why? It's a fun way to get up off the floor. I'm 67 and I do it a lot.
Great - this is is absolutely vital to learn. It took me 6 attempts to 'get it'. I will now attempt it a few times a day until I have a degree of mastery over it! (I'm 78, slim and relatively fit.)
Thanks Doc. Paramedic here in MI. I cant believe how easy that transition was from the ground to a standing position with just a rock forward. Thanks for this!
You make that look easy . I could not do it and was very surprised by how hard it was to even rock back.
I hate it when they talk too much before showing something!
Me too! Too ADHD to pay attention. Get to the point!
Me too!😅
Could have been a 60 second video
Agree. Very annoying. Too much talking for sure.
This assumes you have good knees. I’m pretty youthful but can put pressure on my Left knee anymore. It’s always inflamed and what limits me at many gym classes.
Excellent! Wish I was taught this way back in high school. I’m nearing 70 and cannot get up without my hands but it’s never too late.
Chrisb… there are a lot of people who can’t even get up using their hands unless a piece of furniture is near by. I’ve had knee surgery and have to use my hands. Fortunately I don’t need furniture anymore. Lol
Me too
I sometimes have dizziness .....❤
Hello from the UK, I will be 65 this year. I used to be super fit but after a life changing accident where I sustained cervical and lumbar damage to my spine & knee damage, it’s been a constant battle to stay fit and flexible. I am still very flexible (as I have hyper mobility) but have 2 ankle operations in the last 10 years. I walk, do Pilates and strength exercises…however, I cannot do the cross legged rise, so I am glad to see this video of an alternate version. Thank you!
A lot of elderly people would have trouble with the rocking action just like they can't jump over the smallest obstacles. It's a confidence issue which is much harder to regain
Thank you for that. Excellent! I had hip and knee replacement and am now dealing with spinal stenosis. I am 78. I have not tried rolling back to get momentum but will check that out today. I do this with left leg forward and can get up with just using the right hand for support. Once I am halfway up, I find it important to change the toes on my back foot, so that they can help push me up. This final push-up is also helped be exhaling strongly as I push.
first try - can't go down, unless I use my toes for balance instead of folding leg flat like you do - can't even get close to getting up. So I will save this video and study it and try to learn to do it.
I am a 62 y od female. I have been doing Crossfit for almost 12 yrs. My knees are shot from running/softball/field hockey, etc. This is a very difficult move for me without bothering my knees.
Your fitness achievements are a testament to your hard work and discipline! Thanks for sharing this video 👏🙌🙌
Practice Makes Perfect that Tests Your Strength.
I'm proud to be able to still do this, currently. Thank you for the reminder Doc.
I’m 75 I can get down on the floor very easily but getting up I need my hands. Will definitely work on this.
thank you for the thorough explanation and demonstration!!!
Oh my, this is more difficult than I thought. I tried this for the first time. I’m 66 and I can get down ok, but struggle to get up without using my hands. I need more practice. This gives me a challenge to accomplish 👍
Awesome demonstration ❤❤❤❤
Great demonstration and explanation. Thank you doctor!
I’m 65. I love this video. I need this video. I’m on a mission. By age 66 in 4 mos I WILL be able to stand like this. I’m trying and practicing daily. I’m starting off using very simple side to side flexibility movements by Josh from Strength Side KZhead channel. I have been doing that pretty steady now for a month and I’m MUCH BETTER. Next step is to do the Get Down part slowly to teach my body that feeling on the “neg”. Then begin the rocking and the Get Up to the forward knee. Thanks for this Great Video! PS. I love Attia.
I‘m 60 and it is Easy for me. But I feel, that it is really less Easy than some Yesrs Ago. So Thank you so much having reminded me to Train!!❤
Excellent explanation! It worked immediately!
Very helpful to this 63 yr old! Thank you very much!
Thank you doctor! You are a great teacher!
Thank you for the clearest breakdown of the actual technique of the get-up that I have seen. This is an essential life skill that, in an ideal world, all of us should have been taught in school! So much avoidable morbidity occurs in patients of all ages who cannot get off the floor.
We do this drill in Brazilian Jiu Jitsu class. Not stand up all the way, but up to the knees and push forward, then back again from the start.
Lots of functional uses for this movement in BJJ. its used at close range to go into your opponent for leg tackles. from longer range you can rock up then do a hip shifting motion into a wider (sumo) base. I have seen people that variation while holding a hand gun (thus the reason your hands are occupied). Etc.
Thank you for this demonstration.
Thank you so much. Am recuperating from surgeries and a bit of misfortune this spring. Still waiting for ability to do physio on repaired shoulder. Want to try this as soon as humanly possible. Great idea and can't wait to get down on floor without fear. Thanks again.💗💗
Best explanation and demonstration I have seen so far !
That was an excellent demonstration of something I wanted to do partly based on Peter’s suggestion. I will try your method because before I saw your video I really didn’t know where to start. Bravo & thanks
I’ve seen a version of the Get Up where you aren’t supposed to let your hands or knees touch the floor. I only managed to do that ONCE! This seems more doable! I’m excited to try it (tomorrow, when I’m not all tucked i to bed! 😅) ❤😂
I've done this sort of thing for decades. Martial arts was doing this stuff forever.
This is good. I'm 69 and a bit overweight, so found this trickier than I thought it would be. What I found when I first tried it is that I wasn't tucking my my foot back far enough, and I wasn't extending my other leg out far enough. You have to be able to use your momentum to roll up onto your tucked leg to get up without your hands. If your foot isn't tucked back far enough or your other leg isn't extended out far enough, that makes it much harder to roll up onto the tucked leg and stand up. I also found that I had to lean toward my tucked leg (i.e., rotate a little toward my tucked leg) as I stood up.
EXCELLENT!!! 👏🏼👏🏼👏🏼
This is a fun exercise. Definitely adding it in!
Good job. Thanks.
Thank you, this is the precise detail I needed!
I’m a 74 year old female … with over 55 years of serious knee issues involving both knees. I have been attempting to strengthen my knees all 55 years, with little progress other than the initial. I believe it is only my knees not allowing me to do this exercise. Most of my knee issues are with ligaments, tendons and muscle injuries. I try to remain as active as possible, and desire to find a way to become capable of accomplishing “The Get Up”. Suggestions ,please, (specific) on what and how to work on… And thank you for this video.
Great walk through. Thanks!
good advice, good exercise
Thank you!
Oh, boy! Got to try this one!
thank you
God Bless!! Great advice!
Glad it was helpful!
This was a great help!! Thsnk you!!
Nice video. I will give it a try.
This video is not done for you people out there that don’t have a problem getting up after a slip or fall. So leave instead complaining about too much talk. Some people appreciate his very detailed explanation and show. Thanks doc . Just about to master the shrimp squat and will also master this. Regards from a 65 year old from Italy.
This is the only video that really helped me to get down and up from the floor! Thank you so much for posting this video.
Very good!
Years ago warming up for racquetball I did this with a small weight clutched to my chest. 5 or 10 reps would break a sweat and loosen everything up. I just tried and can't even come close. I have a new goal.
Great video thank you
Thanks for the inspirational video!
Excellent!
What's the big deal about not using your hands? My mother started getting down on the floor and getting back up every day from her early 60's. She well knew that "I've fallen and I can't get up" can be fatal for an older person living alone - even if they didn't injure themselves in the fall. I am now 72, overweight and moderately sedentary. I just tried the exercise as you described it. I can't do it with either leg forward. I don't have the knee mobility to tuck my foot back far enough. I would bet there is no way an elderly person can do it without months and months of mobility and strength training. There is a much easier way for someone to get back up off the floor. From a sitting position roll over into a crawling-on-all-fours position. You obviously will need to use both hands. Pull one knee forward so that your lower leg is almost vertical. With both arms, push down on that knee while at the same time using that thigh to push yourself up. If you want to teach an exercise for overall strength, mobility, coordination, proprioception, etc, etc fine. If you want to teach an elderly person how to get back up after a fall, there is a much, much easier way.
These are all valid points. However, the goal should be for someone to be able to get up without using their hands. While many people will need to use their hands or an object to help assist with getting up from the ground, there are situations in which either they don't have the upper body strength, or because of injury (concurrent or precedent), they cannot use their hands/upper extremities to assist with getting up. I know that for many, this will be a process that takes time to learn or develop the strength or mobility that allows it. However, I am OK with that. I am more concerned with the learning process and the skills/strength that will be developed during rather than purely the ability to do the movement.
@@ChrisRaynorMDEmphasis on 'Should' It does NOT have the same meaning as 'Must' or 'Can', even though videos like this try to imply that it is. Every English reader SHOULD be able to read the complete works of Shakespeare. MUST they though? And Whether they CAN, is a very different matter. After months of failed attempts I am no longer going to beat myself up for being unable to this method. And I'm ok with that.
I’m 67, in good shape (walk, spin, weights, abs) not overweight, but my knees are too stiff from an old injury to allow me to do this without one hand.
@@skeptigal4626 One hand, no hands, two hands - personally I don't think it matters. The goal is to do it daily so that you will still be able to get up off the floor or a lawn or a sidewalk when you are 90 years old.
The point is that if you can't do it, you've sorta let yourself go and that is a genaral indication of health and fitness.
Thank you!!!
You're welcome!
good information. thx
OK. Thanks Dr. Raynor I’m adding this to my goals. However, when I tried my abductors are too tight and don’t allow me to flatten out that leg for leverage. Please suggest what I might try at home to loosen them.
Thankyou that was really helpful. 👍
I go to yoga classes, and I often find that, when my brain/body is struggling with some movement or other, it just takes the teacher to mention what to do/think about with a specific part of the body to make the pose or the transition easier. Oftentimes, it's as simple as that push down with the foot you mentioned rather than thinking of pulling yourself up. Things we think we can't do, we actually can when we use the right bit of our bodies. Then again, there are things I don't think I'll ever be able to do in yoga, on account of my limbs not actually being long enough, LOL! I'm going to practise this 'get up' for sure. Thank you! x
There is a lot of common sense on here. Well thought through. Thnx.
61. Tried it and can do it on both legs! The core work pays off!
Thanks big help
Good. You have momentum working for you!
Im 60, walk 5 miles a day, just loaded 4 tons of wood pellets into my garage, i cant do these. Cant get enough momentum to get up on the one knee.
Excellent 👍🏻 Dr. It would good if you tell folks to also work on their abs,,,in order to facilitate this movement.
What about the “get down”? That’s a hard one too. Just watching you 1) kneel with all your weight on one knee and 2) sit with your leg bent more than 90 degrees makes my knees say hell no
First time seeing this,,COOL INFO❗️❗️
I'm glad I didn't try it in public because I passed gas. 😮
Thank you very much for a great video. Nothing wrong with a good introduction ignore the negative comments and thanks again for making these videos for us to watch and learn. Well done keep up the good work
I have back injury, so i started looking into Kraus test the krause webber test now. So, what i am getting at is the workouts around kraus way to fix back pain based on stomach and hip flexors or it seems to be that. Just wondering is there a workout around that?
Utilizing momentum
Nice 1 minute video.
Dr. Raynor, weight training also helps enormously.
Fast forward to info
ok, I'll try this.
That looks so easy. Oh!!
thank you i have a HIP REPLACEMENT and this will help a lot
I think it's easier to pivot on one hand to get both feet under you and then just stand up, It would also be useful to look at how to get up if you've injured your foot or ankle or knee or hip.
Me, too!
Will try this even though I’ve had 2 knee replacements. Right now I do the all fours (not so elegant) crawl up. Thank God my hands work!! LOL
The final version you demonstrated is the same way we return to a standing position in Aikido after doing a backwards fall. - Dave
Hi, Already given an upvote. But as im stopping the video early, im also dropping a comment for the algorithm. I practice various martial arts. So turns out i actually picked this up along the way Take care and have a good one
I have had two full knee replacement operations. BUT do not have knee caps anymore. So cannot put pressure on the knees as it is too painful. I am 80 years young otherwise 🤗
The main get up usually doesn’t use rocking. In us stiff souls we have lost significant muscle in our hips. It’s not a terrible problem if you can get up from the ground with the assist of one hand. Replacing lost muscle past 60 yrs of age may be a loosing battle. A key point is get on the floor more and sit less.
Good morning friend, how do I get the hard book version. I do not want a PDF Hard book copy only. Thanks.
The trouble comes when the leg you are standing up on isn’t strong enough to lift your body weight.
I'm over 60 yrs old and l couldn't get up without using my hands. After seeing this video, I can do it now Thanks so much .I'll keep practicing until I can slowly get up. 🙏
I’m soon to be 80. I can get down, but can’t get up without using my hands. Is there something wrong with using hands if it works for you?
12th week for therapy for a complete ACL tear +grade 1 MCL tear. Can i try this? which leg would i tuck? Thanks
I learned to do this from a crossed-leg position or meditating position down and up.
First he talked too much, but finally I get what he talked.Thanks
My knees are so painful if i lean on them or rest on one knee - or both for that matter. How to get up from the floor without putting pressure on knees?
My Sifu called this "get up like a warrior".
You should give us your thoughts on trt as we get older😊
I learnt this a longtime ago in Aikido martial arts class.
Very interesting but it is the super advanced version. I need a proper remedial lead in, which I must practice for several weeks or months before I could do even a clumsy version of this.
Hello. I did these in dance class regularly. It was a mandatory exercise. Ballet and Modern Dance. We did not rock to get the motion to roll forward into the next step placing 1 foot near the buttocks to help push ourselves upwards. I think the way you are teaching this is a very good idea for those who need to learn how to get up and down to or from the floor. We extended our arms out in a soft rounded shape. This gave us balance to lean forward to push up. Know our bodies were much stronger through years of dance. I would suggest a pad thicker than a yoga mat. Thank you for teaching us this method.
On a slippery floor I find it easier to have the forward foot back close to the other ankle. Can do it without the rocking. Am sixty and have had three sports related knee surgeries.
Thanks awfully !
Are used to be able to do that, but since I have broken 19 bones in my feet, that has become very difficult. Because even though you don’t mention it, you use your feet in that get up a lot the way they flex in mind simply do not flex properly anymore.