Whole bodyGetting down to and up from the floor · Level 2 of 4: Foundation

Floor transfer with a chair

Get down to the floor and back up in stages, using a chair.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A sturdy chair and a mat or folded blanket

Put a sturdy chair against a wall so it can't slide, and lay a mat or folded blanket in front of it.
Put a cushion on the mat for your knees.
For the first few tries, have someone with you.
Stand facing the chair seat.

Hold the chair seat with both hands and step one foot back.
Lower that knee to the cushion, so you are on one knee.
Bring the other knee down so you are kneeling on both.
Keeping one hand on the seat, lower onto one hip and sit to the side on the mat.
To get up, reverse the stages: back to kneeling, one foot forward, then push up with your legs and the chair.

Your thighs and buttocks as you lower and push back up, and your arms as they help on the chair.

Pain in your knees when kneeling, or in your back. Use a cushion under your knees.

Only go as far as kneeling on one or both knees, then come back up.

Use a lower support, such as a firm sofa edge or a step, and less help from your hands.

Change one thing at a time. Stay on a step until it feels steady, then take the next.

From one knee, holding the chair seat, bring the other knee down so you are kneeling on both, then come back up the way you went down.
1 set × 2–3
Move on when: You feel steady on both knees and get up without rushing, two sessions running.
From both knees, with hands on the chair seat, lower onto one hip to sit to the side, then come back to kneeling and stand.
1 set × 2–3
Move on when: You can sit to the side and come back up to kneeling smoothly, two sessions running.
Go all the way to sitting on the mat, rest, then reverse the same stages to stand with the chair. Have someone with you the first few times.
1 set × 1–2
Move on when: You get down and up without hurrying or needing help.
Repeat the whole sequence, resting between each one as you need.
1 set × 2–3
Move on when: Every down-and-up is smooth and you feel in control, two sessions running.

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

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