Have you ever struggled to get up from the floor without feeling like you needed to call for help? Well, fear not, my friends! Today, we will discuss a fascinating and unique get-up sequence to help you with that tricky transition from the mouth of fitness expert and author Beth.
The get-up sequence was explicitly designed to tackle the transition from the floor to standing up, especially for older individuals. Beth noticed that stiffness in the midline could cause difficulty loading the hips eccentrically, making the transition almost impossible. So, she developed a sequence to help train your body to get up from the floor smoothly.
The first step is to sit on your butt and reach forward with your arms. Then, drop your left knee down, noting the internal rotation of the tibia, which can cause knee discomfort if not done correctly. Next, shift your weight onto your left hand over your knee and step forward with your right leg, ensuring you tuck your toes in the back. With your hands supporting you, stand up.
The most pivotal part of the get-up sequence is training that eccentric load. Beth says you must come back down the same way you came up but with a twist. Spin your left foot and place your left hand down, keeping your big toe connected as you drop slowly into your hip. Moving back through the center, you want to maintain balance and control.
Once you have the sequence down pat with your hands, the next step is to remove them and rely solely on your lower leg’s rotation, avoiding using your hands for assistance. This transition requires increased stability, strength, and flexibility in your lower leg, so be mindful of that. Always listen to your body and progress through the sequence.
I remember a time when my grandmother fell and struggled to get up. It was scary for me to witness that. But after working with a personal trainer for some time, she got up without assistance. Seeing the benefits of exercise and training on an older adult’s mobility was incredibly inspiring.
The get-up sequence is an advanced exercise that can be done with weights in hand or even just using your body weight. Progressing through the sequence and working on your tissue pliability before attempting weight-bearing exercises is essential. Remember to keep your big toe connected as you move through the sequence, ensuring balance and control.
In conclusion, the get-up sequence is a unique and fascinating exercise that can significantly improve mobility, especially for older adults. Progressing through the sequence and working on your tissue flexibility takes time and patience, but the results are incredible. Try it out and see for yourself!
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Summary of Transcript:
The video is a demonstration of an exercise routine designed to help older people transition from a seated position to standing. The exercise addresses stiffness in the midline and an inability to eccentrically load the hips. The routine involves several steps with the use of the hands initially before progressing to a move that does not require using the hands. The move is an advanced one that should not be done without proper preparation and progression. The instructor emphasizes the importance of being mindful of one’s body and pliability before attempting the exercise and advises caution for those with knee problems.
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Summary of Description:
The Peter Attia Drive podcast focuses on maximizing longevity, covering topics like exercise, nutrition, and mental health. Founder Peter Attia is a proponent of Medicine 3.0, a practice that seeks to lengthen lifespan and improve healthspan. The podcast offers exclusive content for members and encourages listeners to sign up for a free weekly newsletter with five tactics for improving longevity. In a recent episode, Attia and Beth Lewis demonstrated the Barry get-up, a strength and mobility exercise designed to help older adults get up from a seated position on the floor.
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Source Description
Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free): https://bit.ly/42sUBWq.
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In this clip, Peter and Beth Lewis demonstrate how to properly practice a strength and mobility exercise they have created to help older adults get up from a seated position on the floor. They call this exercise the Barry get-up.
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity and all that goes into that, from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and more.
Peter Attia is the founder of Early Medical. This medical practice applies the principles of Medicine 3.0 to patients to lengthen their lifespan and simultaneously improve their healthspan.
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