Roll Out of Bed Without Injury
Low back pain is one of the most common injuries for people to seek physical therapy. Mike from ATI Physical Therapy in Novi, Michigan displays the proper way to get out of bed in the morning using the log rolling technique. When you're lying in bed, you would want to bring up your knees first. Once your knees are up straight, you can then tell it rotates the bottom of your trunk. As you are coming up, take your arm and punch up and across. As you come up and across, bringing the whole body as one unit, and that spine straight. We push up, using our whole body, rolling as one. Be sure not to do this too close to the edge of the bed, that would cause you to roll off. With the spine still straight, drop your legs off to the side, push up with your arm for the weight shift, and sitting up straight. This is the proper way to execute the log rolling technique.
Transcript
Hello, my name is Mike, I'm a PTA here with ATI Physical Therapy in Novi. Today we're going to talk about the log rolling technique. One of the most common injuries we see here at the ATI in Novi is low back pain, and low back pain starts in the morning when you get out of bed. I'm going to show today with Kathleen is the proper way to get out of bed. So Kathleen, if you can get down and lie down for me. So when you're lying in bed, and you're going to get up in the morning, first thing you're going to want to do is your going to want to bring your knees up..up straight. Now as you got the knees up here, as you can tell when you start to drop your weight slightly, it rotates the bottom of the trunk. Now as you're coming up, and you got this arm here, we're going to punch up and across. As you come up and across, bringing the whole body as one unit, and that spine straight. So as we come up, on the count of three, we'll go one- two - three. We push up, using our whole body, rolling as one. Now be careful not to be so close to the side of your bed that you roll over, and roll off. When we get to this point here, our spine is still straight, we're going to go ahead and drop our legs off to the side, we're going to get the weight shift, pushing up with this arm, and sitting up straight. That's the proper way to get up in the morning... thank you.