Why Being Able to Get On and Off the Floor Matters More Than You Think (and How Physical Therapy Can Help)
When was the last time you got down on the floor—and more importantly, got back up—without hesitation?
For many, this simple task is a no-brainer in youth. But as we age, particularly after the age of 50, the ability to get on and off the floor starts to decline. This isn’t just about flexibility or strength. It's a critical marker of overall mobility, independence, and even longevity.
Why Is This Skill So Important?
The ability to get on and off the floor engages multiple systems in your body: strength, balance, coordination, flexibility, and joint mobility. It reflects how well your body can move, adapt, and recover from a low, unsupported position—something that’s often necessary in daily life, especially in emergencies (like recovering from a fall).
Studies show that individuals who struggle with this task are more likely to face limitations in daily activities and have a higher risk of injury from falls. In fact, difficulty getting off the floor is often one of the earliest signs of declining functional mobility—and yet, it’s often overlooked until it becomes a real problem.
What Happens As We Age?
After the age of 50, natural changes in muscle mass (sarcopenia), joint stiffness, balance, and coordination begin to accelerate. This is compounded by lifestyle factors like prolonged sitting, inactivity, or existing health conditions such as arthritis or chronic pain.
The result? Tasks like tying your shoes on the floor, playing with grandkids, doing yoga, or cleaning under furniture become harder—or avoided entirely.
Unfortunately, the less we do it, the worse we get at it. It's a "use it or lose it" scenario.
Where Physical Therapy Comes In
The good news? You can maintain—or even regain—this essential skill with the right approach, and physical therapy is one of the most effective ways to do it.
A physical therapist will assess your individual strengths and limitations and create a personalized program that might include:
Strength training (especially in your legs, core, and hips)
Flexibility and mobility exercises to loosen stiff joints and muscles
Balance and coordination drills to reduce fall risk
Functional movement practice, like modified floor transfers, kneeling, and squatting
In many cases, physical therapists also teach strategies for safer and more efficient ways to get down and up from the floor, even when mobility is limited.
Benefits Go Beyond the Floor
Improving this one skill can translate into massive improvements in daily life:
Greater confidence and independence
Lower fall risk
Enhanced participation in hobbies, play, and home activities
Improved cardiovascular health through increased movement
Better quality of life
Final Thoughts
The ability to get on and off the floor is one of the most underrated indicators of functional fitness, especially in older adults. It’s not just about movement—it’s about freedom.
If you’ve noticed this getting harder, don’t ignore it. Physical therapy can help you reclaim the strength and confidence to move freely—starting from the ground up.
