We’re traditionally taught that to get someone off the floor, have them lean on a chair, get one leg up and push to straighten the knee until the other leg can plant the foot to have 2 legs to stand on. This requires a significant amount of compression force through the knee and very strong quad (front leg) muscles.
I remember going through this method and always struggling when someone had knee pain or very weak legs. And then my mom taught me a different way.
Mom’s technique to get up
1. Get on your hands and knees and separate your feet as much as you can.
2. Tuck your toes to get onto your feet, then push yourself back until you’re on your tippy toes.
3. Walk your hands towards your feet until your feet are flat on the ground.
4. Lower yourself into a partial squat position, where you can place your hands on your knees.
5. Get yourself centered and steady, then start walking your hands up your thighs until you are standing upright.
Getting down to the ground
1. Place your hands on your knees and push your butt backwards as if you’re going to sit in a chair.
2. Steady yourself and slowly reach down to touch the ground.
3. Walk your hands forward and slowly lower yourself down until your knees are low enough to get on all fours.