After Hip Replacement
Why Getting Up and Down from the Floor Still Matters
For many people, a hip replacement marks the beginning of a new chapter. The pain is gone, walking becomes easier, and everyday activities begin to feel more comfortable again. But there's one movement that many people never return to after surgery—not because they can't, but because they're afraid.
Getting on and off the floor.
I've heard countless people tell me:
"I haven't been on the floor since my surgery."
"I'm afraid I won't be able to get back up."
"My hip can’t do that."
In the early weeks after surgery, those concerns are understandable. Your hip is healing, and temporary precautions are there for a reason. But once your surgeon has cleared you to resume normal movement, avoiding the floor forever often becomes more limiting than protective.
The ability to get on and off the floor isn't just about exercise. It's about maintaining independence, confidence, and the freedom to fully participate in life.
Why Floor Mobility Matters
Many people assume they'll never need to get on the floor. Until they do.
Perhaps you drop something under the couch.
You want to play with your grandchildren.
You enjoy gardening.
You practice yoga or stretching.
You need to clean under furniture.
Or maybe the unexpected happens—you experience a fall.
If you've never practiced getting back up, even a minor fall can become frightening. Many people remain on the floor much longer than necessary simply because they don't know how to get up safely. That's one reason I include floor mobility training with many of my clients. It isn't because I expect everyone to spend time on the floor every day. It's because I want them to know they can if they need to.
That confidence alone can reduce fear and encourage people to stay active.
Floor Mobility Is About More Than Falls
Practicing floor transfers offers benefits even if you never experience a fall.
Moving from standing to the floor and back up requires your body to work as a coordinated system.
It challenges:
Hip strength
Leg strength
Core stability
Balance
Flexibility
Coordination
Problem-solving
Confidence
Unlike isolated exercises, floor transfers closely resemble real-life movement. That's why they're considered one of the most functional activities you can practice.
There Isn't Just One "Right" Way
One misconception is that everyone should get on and off the floor the same way. Nothing could be further from the truth. The best technique depends on your flexibility, strength, balance, previous injuries, and comfort level.
Some people are comfortable kneeling.
Others have painful knees and prefer to avoid kneeling altogether.
Some can easily use a half-kneeling position.
Others feel more secure sitting first and then rolling onto their side.
Your goal isn't to copy someone else's technique. It's to find the safest and most efficient method for your body.
Several Safe Ways to Get Down
After you've been cleared by your surgeon and your therapist determines it's appropriate, you can begin practicing different strategies.
Some common methods include:
💡 Using a Chair or Couch for Support
Many people feel most comfortable lowering themselves while holding onto a sturdy chair, sofa, or countertop. The support allows you to move more slowly and with greater confidence.
💡 Through a Half-Kneeling Position
This is one of the most common techniques taught in physical therapy. You lower one knee to the floor while the opposite foot remains planted, then gradually transition to sitting. This approach works well for people with good knee comfort and adequate hip strength.
Getting Back Up Can Be Learned
Standing back up often seems much harder than getting down. The good news is that it's a skill. And like any skill, it improves with practice. One common method involves:
Rolling onto your hands and knees.
Moving into a half-kneeling position.
Placing both hands on a sturdy chair or couch.
Using your legs to push up while your arms provide balance rather than doing all the lifting.
Other people prefer different strategies based on their strength and flexibility. There isn't a single "correct" technique. The important thing is having a plan before you ever need one.
Exercises That Make Floor Transfers Easier
The better your strength and mobility become, the easier floor transfers feel. Some of my favorite exercises include:
Sit-to-Stands
Standing up from a chair strengthens many of the same muscles you'll use when rising from the floor. Practice standing without using your hands whenever it's safe.
Progressive Floor Reaches
One of my favorite exercises for preparing to get on and off the floor doesn't actually start on the floor at all.
Begin by placing a sturdy object, such as a small stool or aerobic step, in front of you. While holding onto a countertop or sturdy chair if needed, practice reaching down to touch the stool and then return to standing. As your strength, flexibility, and confidence improve, gradually use lower and lower objects—a shorter step, a stack of books, or a yoga block—until you're eventually comfortable reaching all the way to the floor and without support.
This exercise strengthens the hips and legs while teaching your body how to safely lower and raise itself through a greater range of motion. It also helps reduce the fear of bending toward the floor, making the transition to full floor transfers feel much less intimidating.
Remember, the goal isn't to rush. Lower the target only when the current height feels comfortable and controlled.
Step-Ups
Stepping onto a low platform builds the strength needed to push yourself upward. Control both the upward and downward portions of the movement. Increase the height of the platform as you become stronger.
Tall Kneeling
If your knees tolerate it, spending short periods in tall kneeling improves hip extension, balance, and trunk control. Use a thick cushion under your knees if needed. You can start by kneeling on a cushioned chair, holding to the chair back for support.
Half-Kneeling Practice
Simply practicing moving into and out of a half-kneeling position helps prepare you for floor transfers. Hold onto a sturdy support as needed.
Quadruped Weight Shifting
Being on hands and knees strengthens the shoulders, core, and hips while improving confidence moving on the floor. Practice gently shifting your weight forward, backward, and side to side.
Try lifting your knees off the floor. This is one method of rising from the floor. It’s particularly useful for those who have tender knees.
Confidence Comes From Practice
One of the biggest barriers isn't physical ability. It's fear. Many people assume they won't be able to get back up, so they never try. Unfortunately, avoiding the movement means they never develop the confidence or strength to succeed.
Practicing in a safe environment—with a therapist, family member, or sturdy support nearby—allows you to build those skills gradually.
The first attempt may feel awkward. The tenth usually feels much easier.
Independence Is Built One Skill at a Time
After a hip replacement, your goal isn't simply to walk without pain. It's to return to living life without unnecessary limitations.
Knowing how to safely get on and off the floor means you can garden, play with grandchildren, exercise comfortably, retrieve something that rolled under the bed, and, perhaps most importantly, recover more safely if a fall ever occurs.
It's one more step toward maintaining your independence. And that's what rehabilitation is really all about.
Want to feel more confident getting on and off the floor?
At ProActive Therapy and Wellness, we teach individualized floor transfer techniques based on your strength, flexibility, and comfort level. Whether you're recovering from a hip replacement, concerned about falling, or simply want to stay independent as you age, we'll help you develop the skills and confidence to move safely in everyday life. Schedule a consultation today and discover that getting up from the floor is a skill that can be learned—at any age.
Watch the podcast to see exercises in action with variations for different abilities.