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To get up from a fall, coordinate your muscular movements.
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A number of factors can contribute to an untimely fall; it doesn't necessarily mean you're careless or weak. Once you are down, use your body's natural mechanics to get yourself back to an upright position: Press into the ground with your heels to get your feet underneath you, bend your knees and push your body up with your arms. It might sound easy, but it can be a challenge if you don't have sufficient strength in your body's main muscle groups.
Muscles of the Forearm
If you've fallen, you flex your forearm muscles to extend your arms and lift your upper body upright. The brachioradialis is the long muscle band that runs along the outer part of the forearm, and several smaller bands of muscles in the forearm are responsible for flexing the wrist, hand and fingers. You can use a stress ball or spring grip to strengthen your hand and inner forearms. Hammer curls with light dumbbells are an effective exercise for strengthening the brachioradialis. Hold a dumbbell in your hand with the palm facing inward, and bend your elbow to lift the dumbbell until it is near your shoulder. Bring the dumbbell down slowly, and repeat. This strength-building exercise simulates the motion you use to get up from a fall.
Group of Triceps
If you've fallen, your triceps muscles should be sufficient to lift your upper body off the floor. The triceps brachii muscles in the upper arm are comprised of three separate muscle bands that work to flex and bend the elbow. To strengthen the triceps muscle group, perform overhead triceps extensions with light dumbbells at least twice a week. Stand with your back straight and your knees slightly bent, placing your feet at a comfortably wide stance. Take a single dumbbell in your hands, holding the weight at one end. Lift the dumbbell over your head, and then lower it behind your head by bending your elbows. To prevent injury, do not bend your arms beyond a 90-degree angle. Ease the weight up overhead and down to that 90-degree angle for seven to 10 repetitions. Only perform this exercise with a lightweight dumbbell, and work with a spotter if you are a novice weightlifter.
Strengthening the Calf and Ankle
The gastrocnemius of the upper calf and the soleus muscle band of the lower calf support the action of the Achilles tendon. Having strong ankles starts with having strong calf muscles. To strengthen these muscles, you don't need much equipment. Calf raises with a dumbbell or heavy weight plate can strengthen both major muscle groups of the calves. Hold the weight in your right hand, and use your left arm for balance or grasp a support. Stand on the edge of a raised floor or platform with your right foot -- you only need to be a few inches off of the floor -- and hold your left leg off the floor by bending it slightly at the knee. Flex your right calf muscles as you lift yourself up onto your toes for a few seconds and then lower your weight back down to the starting position. Alternate legs and perform seven to 12 repetitions at least twice a week.
Muscles for Bending the Knee
The hamstrings are a large muscle group in the back of your thigh responsible for flexing and rotating the knee. If you've fallen, you need to have sufficient strength in your upper thighs to push yourself back to your feet. To strengthen the hamstrings, perform a few sets of lunges at least twice a week. Hold your arms out to your sides for balance, and take a deep lunging step forward. Land with your heel first and then the toe, pressing your weight primarily into the heel of the front leg. Bring your back leg forward and take another walking lunge. Once this exercise is no longer challenging, you can progress to holding two dumbbells while you lunge.