Getups are our focus this month at MoveTru.  Everyone will be working on getting up off of the ground in different ways, with and without assistance or props, and with good quality movement.

If you’ve already joined our newsletter (thanks, and let us know if you have requests or community event suggestions!), you’ve got a headstart.  If you’re in class, you’re way ahead of the game.  And if you’re new to this whole MovNat thing, check this out and see what we’re doing at MoveTru.

Are you ready to get up and get going?  Good, me too.

Why do I need to get up anyway?

OK, let’s do this.  We really REALLY believe that EVERYONE should be able to safely get up off of the floor.  And guess what?  Many of you might not have gotten ON the floor in a while to see if you can get back up!  And many of you might be afraid to try, in case you really can’t get up.  In either of those cases, please check with your healthcare professional (physical therapist, doctor, etcetera) before you try these at home.  Once you are clear, or if you know you can get down and back up safely in SOME way, let’s learn a few ways to get up more efficiently.

Getup number 1: The hip hinge getup.

This getup involves using a hip hinge (the beginnings of the dead lift) to shift your weight back and stand up.  Start standing in front of a higher box, and see if you can safely and efficiently lean forward and place your hands on the box, then shift your weight backward so that you aren’t leaning on your arms as much, and stand up.  Work down to lower and lower boxes as you get better.

Once you can get to the floor and back, then it’s time to try the whole thing.  Watch the video on YouTube to see the entire movement (from hands and knees to standing).

Again, you should consult your healthcare provider to make sure this is safe for you.

MoveTru MovNat hip hinge getup Langford class physical therapy
MoveTru MovNat hip hinge getup Langford class physical therapy

Getup number 2: The cross squat getup.

This getup requires more hip and knee mobility, and more ankle strength and stability, so again, make sure you have been cleared to try this.  For this getup, you start by crossing your ankles underneath you–as far back toward your bottom as you can, so that your weight is as close to directly over your base of support (your feet) as you can get it.  Then shift your weight forward and stand up.  You can use boxes for progression again, just like the first two: start standing with your ankles crossed (your knees will have to be slightly bent, and make sure your ankles are bent back toward your shins for safer ankle position), and squat down to a higher box.  Progress to lower boxes as you are able.

Watch the video to see the entire movement.  You can make it even more efficient by using body weight transfer (rocking) to create momentum to push you over your feet before standing up, like Julie does.

Again, you should consult your healthcare provider to make sure this is safe for you.

MoveTru MovNat cross squat getup class Langford Albuquerque

Getup number 3: The half-kneel getup.

This getup requires a little better balance, or the use of a hand rail or sturdy box or chair for support.  Again, make sure you have been cleared to try this.

For this getup, start by getting into a tall kneeling position (see first photo), with your toes bent underneath you.  Shift your weight onto your left leg and slowly move your right leg around and in front of you into the half-kneel position.  From here, lean forward and push with your legs to stand up and step forward so that your feet are both evenly planted on the ground.
You can use boxes for progression again, although you will want to put a pillow on top of the box to make your knee more comfortable.  Make sure your balance is good enough to safely have one foot in front and one foot behind the box–use the wall for support or do this in class instead of at home.  You can also simply practice the “lunge” movement without getting all the way to the ground.

Watch the video to see the entire movement.  Jason’s been working on this with his lower level classes, and it is a good strength-building movement for anyone.  Again, you should consult your healthcare provider to make sure this is safe for you.

MoveTru Getup half kneel MovNat
MoveTru Getup half kneel MovNat
MoveTru Getup half kneel MovNat
If you want to learn more ways of getting up, or if you can’t get down to the floor or back up, contact us to see if you can get in to see which avenue is right for you: physical therapy or MovNat classes at our MoveTru space.

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