Weekend Challenge: The Get Up From The Floor Trio

I’m thrilled to start off the New Year with a different kind of challenge that is very important for your bone health and peace of mind.

This Weekend Challenge consists of three different moves, each necessary for getting up off the floor easily – a concern for many of us in the community, whether we want to play with grandchildren, do household chores, or get up from a fall.

Why:

You’ve seen some of today’s exercises in previous weekend challenges, but I’ve compiled them into one session,so you can use them for more than increasing bone density and improving posture. Practiced together, these three moves strengthen the specific muscle groups that enable you to get up off the floor easily – even if there is nothing to hold on to.

My concern about this issue was heightened recently when my cousin’s mother-in-law, who lives in Connecticut, tripped and fell in her kitchen. She was unable to get up, and had to lie on her back all night. It was not until the next morning, when her son got very worried because he hadn’t been able to contact her, that he went to her house and found her completely helpless, on the kitchen floor.

This, of course, is not intended to instill fear. Far from it! Today’s challenge is all about taking action to prevent such a scenario, and providing you with the assurance and peace of mind you need.

How:

The first of these exercises is called The Reach And Roll. If you are not sure of your ability to get up, please have someone with you or something to grab a hold of the first time you try this exercise. The Reach And Roll involves the core muscles, so it’s a good idea to pair it with The Upper Body Strengthener that works the core.

  1. Lie on your back on a mat or carpeted floor.
  2. Keep one leg straight (we will say the left leg for the sake of clarity) and bring the right leg up toward your chest.
  3. Roll toward the left and reach forward with your right hand and come up on your left elbow.
  4. Lie back down and repeat 10 times (or as many as you feel comfortable with).
  5. Switch sides for another set of 10.

The next move is actually part of The Reach And Roll, and is called The Oblique Sit. You can easily go into it from The Reach And Roll (you will already be in the right position). This is more of a posture than an actual exercise, and strong back muscles are necessary to perform it. So it’s a good idea to do The Vertebrae And Rib Protector along with this one.

Here is how to do The Oblique Sit:

  1. Lie on your side, supporting yourself on your elbow (if you are on your left side, you will be up on your left elbow).
  2. Push up with your supporting arm until you are pushing with the palm of your hand rather than your elbow. You will now be sitting up.

The second exercise is called The Crawl or Bear Crawl. Savers will recognize it as The Spine And Core Solidifier from an earlier challenge. Here are the instructions for it:

  1. You begin on your hands and feet rather than your hands and knees (you may find it helpful to get on your hands and knees first, and then raise your knees off the floor as you go on to your toes).
  2. Use your alternate hands and feet to crawl forward (right hand, left foot), keeping your back level.
  3. Go 10 yards if you can; if not, simply do more reps or go around the room rather than in a straight line.
  4. Reverse directions and go backwards the same distance without turning around.

This helps awaken those muscles you used when you were a baby, and crawling was second nature.

The third exercise is The Squat, an exercise that can’t be overemphasized when it comes to getting up from the floor. It is essential that you have the leg strength to get yourself upright again.

Many of you will remember it from our very first Weekend Challenge, The All In One Bone Building Squat.

Instructions on how you can do this with or without weights:

  1. Stand with your feet about 18 inches apart, pointing your toes slightly outward.
  2. Put your hand on the inside of your thighs with your palms facing each other.
  3. Keeping your back straight, bend your knees (but not beyond the ends of your toes).
  4. When you come back up, squeeze your glutes (buttocks muscles) and raise your hands up over your head.
  5. Bring your arms back between your thighs and repeat 10 times (as you feel comfortable).

The Right Bone Health Exercises Go Beyond Bone Density And Posture

The benefits of exercise are incredibly numerous; there is no way to list them all here! They are both general and specific, and today’s challenge shows how you can “fine tune” exercises to target key muscle groups for specific purposes – in this case, being able to get up off the floor.

So you can add “builds confidence and self-assurance” to the list of things exercise provides. It also gives you a sense of safety to know you won’t end up like my cousin’s mother-in-law, waiting until someone finds you if you fall and can’t get up.

If you have the Densercise™ Epidensity Training System, then you can browse through and pick out exercises that help a particular area of your body or movement that you want to enhance, like we did with the Weekend Challenges.

While Densercise™ is the only exercise program specifically designed to increase bone density, its positive effects go far beyond density to provide stronger muscles, better balance, improved posture, and all the myriad benefits of a regular exercise regimen.

Densercise™ is highly customizable; you can tailor it easily to suit your needs. It’s a wonderful way to start the New Year, so if you didn’t get it yet, please take a few minutes to learn more about the Densercise™ Epidensity Training System.

Wishing you a wonderful weekend,

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26 comments. Leave Yours Now →
  1. sandra clifton January 7, 2015, 8:23 am

    I would like to know whether Organic Soya Milk and Soya products are advised on the Save our Bones Programe.

  2. Brenda January 5, 2015, 9:31 pm

    Love to read all your wonderful advice, I think that I now understand all
    the natural breaking down of old bone and how those drugs bisphoso
    nates
    interfere with this. I refused to take them and do eat many of those good
    foods on your list. Now must do more moving and exercise! Thanks a
    million Vivian, and wish you a very Healthy, wonderful New Year!!!

  3. William Wilson January 4, 2015, 2:08 pm

    Just finished reading “Saveourbones Program” and have a question about Fosamax.

    I have asked my Kaiser doctors about this and they quote a Kaiser study done here in Southern California, which showed at older people taking Fosamax had fewer hip fractures than people not taking Fosamax. Here is one reply to my question last July: “I do recommend taking Fosamax. It significantly reduces the risk of fractures as you age especially in the hip and spine. The rate of these fractures in Kaiser patients was decreased greatly since we have been using it more.
    Electronically signed by: Brian Bille, M.D. Department of Orthopedic Surgery” My primary care doctor, Dr. David Morris, also told me this information.

    Ms. Goldschmidt, I would like your opinion on this study. I am undecided as to whether Fosamax is good or bad. Thanks.
    William Wilson

  4. Taz January 4, 2015, 12:25 pm

    I have been told that a vibrodisc machine is helpful in strengthening bones.Do
    you think this is true or just sales hype?.

  5. Marion January 4, 2015, 8:10 am

    Love your exercises and your constant caring thank you so much
    Marion

  6. Ita. January 3, 2015, 3:00 pm

    thank you,Ita.

  7. Alice January 3, 2015, 1:48 pm

    Thank you so much for these exercises; epecially using FEET and hands. I had a knee replacement in May and need to adapt a lot of my yoga, pilates, and floor exercises.

    This will help me keep on moving. 😀

  8. Carolyn January 3, 2015, 1:46 pm

    I meet with my liver doctor Tuesday to tell him I don’t want to go with Fortelo, I need to go with Save our Bones instead. I’m very nervous to make this stand because my
    T score was -4.3 spine, and -3.2 hip . They are very concerned. Any thoughts on how to do this.

    • Norma meyer January 3, 2015, 6:13 pm

      This is a big problem for me as well. I refuse to take anymore drugs for osteoporosis. Took Fosamax for over 8 years and Boniva for 3 years. t-scores down each time. (-3.5). I exercise an take tons of plant based calcium along with vit.k and d. Dr. wants me to take Portelo. Says it will just keep getting worse. What can I try next??

    • Mary Kay Rudeen January 3, 2015, 4:44 pm

      I know how you feel Carolyn, I have been doing lots of these wonderful things for yrs but my t-score keeps dropping and is -4.1 and I am having lots of back pain, so sometimes it does get discouraging. It is hard to fight back the fear that this keeps getting worse and how every year I loose more spine strength. I keep praying that I can still do the important things I need to do around the house. So much other stuff I am unable to do now. Keep plugging along!

    • Vivian Goldschmidt, MA January 3, 2015, 4:41 pm

      Carolyn, I applaud your decision! This is a great time for you to review Doctor Dialogues, a part of the Save Our Bones Program. It gives you an inside look at doctor’s psychology, advice on how to talk to your doctor so you’ll continue having a good relationship with him or her. So don’t be nervous; be confident and it’ll all go really well 🙂

  9. Esther January 3, 2015, 1:44 pm

    Vivian,

    What is a tolerable mg. of magnesium to take daily for
    arthiritic bones? I understand too much magnesium
    causes diarrhea. I am having jabbing pain in the
    cartilage of my rib cage.

    Thanks, Esther

  10. Elizabeth January 3, 2015, 1:21 pm

    Happy New Year Vivian !!!!
    Thank you so much for all the help you do to keep us healthy.. I read the “get up of the floor ” and I am doing the exercises thanks !!!!!!
    God Bless you !!!!!

  11. Kathy January 3, 2015, 12:11 pm

    I look forward to your weekend challenges and have tried to incorporate many into my morning routine, along with your advice about diet. Thank you Vivien and a happy new year!

  12. Jean January 3, 2015, 11:39 am

    I see there are several magnesium concerns addressed here, and I have one of my own questions: I’d been thinking my magnesium intake may be too low, but I’m a little sick of taking yet another pill. I’ve read on this website that magnesium can make a pretty good deodorant, and I had a large bottle of Milk of M around, so I just shake that in the AM, and use whatever adheres to the cap to spread on my armpits with my fingers. Works fine as a deodorant, I find, and I hope I’m getting MA into my system as well. Any comments?

  13. patty January 3, 2015, 11:13 am

    I have now boosted my magnesium intake by 300mg as well as eating many greens–Have my next dexa soon and hope to see some improvement –Have heard that the ratio of magnesium to calcium should be 2 to one –that is 2 parts calcium to 1 part magnesium –I haven’t gone that far yet —

  14. Mary January 3, 2015, 10:56 am

    Thanks so much Vivian. This is truly my biggest problem. I have a slipped disk in my back but I’m getting through the exercises. Happy New Year and thanks also for the motivation to move. That’s probably the hardest part of exercising.

    • Vivian Goldschmidt, MA January 3, 2015, 4:43 pm

      Love your positive attitude, Mary!

  15. joy markman January 3, 2015, 10:54 am

    A Happy New Year to you Vivian & your family – you are fantastic, & I hold you in the highest esteem. All the research that you are doing for us. Thank you, & bless you.
    Joy

  16. Sandra January 3, 2015, 9:52 am

    Happy New Year to everyone. There is no better time to start exercising than a new year. Thank you Vivian for motivating us.

    • Vivian Goldschmidt, MA January 3, 2015, 10:41 am

      That’s right Sandra… the new year is a great time to make the resolution to exercise and build our bones 🙂

  17. Ida January 3, 2015, 8:42 am

    Hi Betty
    I am 81 and all my joints are affected by osteoarthritis. I was worried but not so much any more. I expect to be arthritis free in a years time.
    Google: Magnesium chloride miracle cures. Initially I took huge doses and got poisoning. Now I am taking bigger dose than recommended and I cannot wait to see my arthritis gone by end 2015. If your problem is arthritis – you will be saved.
    All the best, Ida

    • Vivian Goldschmidt, MA January 3, 2015, 10:41 am

      Thanks for sharing this, Betty!

  18. Betty January 3, 2015, 6:37 am

    Wishing you Vivian and staff, and all “Savers” a Happy New Year.
    Thanks for today’s “getting up off the floor” exercises. I really need my legs and arms when my back is painful. This reminds me that I must reserve time for exercises that have been neglected during a recent family surgery and of course the Christmas season.

    • Vivian Goldschmidt, MA January 3, 2015, 10:39 am

      You’re very welcome, Betty!

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