Tripod getup

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The tripod getup is an efficient method of moving from a supine (face up) position to a standing position. Practicing the transitions will lead to greater efficiency and less likelihood of injury from misalignment of the spine or peripheral joints.

Begin by lying face up on the floor. Choose a side to roll to. For example, if you roll to your right side, bend your left knee, put that foot on the floor and press up as you swing your left arm over to the right side of your trunk. The force of your leg contraction and the momentum of your arm swing will propel you to your right side. Place your right elbow on the floor and then your right hand. Once your right hand is on the floor, bend your right leg and bring it under you as you place your left hand on the ground. Now that both hands and feet are on the ground, you can use your hands to walk yourself up to a bent leg, hip hinge position. Don't allow your back to round excessively but maintain a neutral or only slightly rounded back as you stand erect. The movement can be reversed to move from standing to supine.

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