Here is a simple drill to get down to the floor and back up. It might not be easy, but it can help make you stronger and improve your balance.

If you cannot see the embedded video, watch it here https://vimeo.com/349787382

Test

Try each of these tests and get a feel for your range of motion (ROM):

• Forward fold with straight legs (touch your toes or the floor)
• Hip rotation to each side with feet under hips and palms together in front of you

Drill

Option 1 – any way you want

Get down to the floor however is comfortable for you, then get back up. If you went towards one side, try using the opposite side as well. Note whether it feels the same, better or worse.

Option 2 – squat and spin to cross-legged, then reverse it back up

Squat, reach one hand across your body to the floor and spin in that direction until you sit cross-legged. To get back up, push on your hand and reverse the spin until you are in a squat, then stand up.

Option 3 – squat and spin to cross-legged, then continue spin back up

Squat, reach one hand across your body to the floor and spin in that direction until you sit cross-legged. To continue the spin, uncross and re-cross your other leg in front. Reach back with your opposite hand, push and continue your spin until you are in a squat, then stand up.

Retest

Try the two tests and see if your ROM changed:

• Forward fold with straight legs (touch your toes or the floor)
• Hip rotation to each side with feet under hips and palms together in front of you

Improved ROM = drill works well for you. Do it every day.
Decreased ROM = drill was too intense. Try an easier version or try fewer repetitions.

How to use it

Test both sides. Do the side that feels weaker or less natural twice for each time you do the natural side. Find the version that works well for you and do it every day.

How comfortable are you getting onto the floor and back up?