The Best Exercises to Prepare For Falling Forward

This technique can help prepare you for an event like tripping or getting bumped forward. The position of your arms is extremely important.

1) In a high kneeling position, bend your arms in front of your face with palms open and facing outward. Push your butt backward as you lean forward. Rock forward on your knees and catch yourself with your forearms and palms. Turn your head slightly to either side, and keep your hands in front of your face to protect your head. Avoid landing with your elbows first.

2) Practice this same movement while keeping your hips extended and body straight, without pushing your hips back.

3) Move to your feet and practice this movement from a squat position.

4) Gradually work up to a full standing position. This can be scary, notes functional-fitness specialist Ryan Hurst, so work up to it and make sure to practice on a soft surface. Again, remember not to fall on your elbows. You want to land on your forearms.

Keep these additional tips in mind in the event of a fall:

• Lean in. You have some control over the direction of your fall, so lean your weight forward and to the side, if possible. Aim toward grass, dirt, sand, or snow and away from concrete, obstacles, and sharp objects.
• Stay loose. Bend your arms and legs, and never try to catch yourself with your hands with straight arms. Try exhaling through your fall to encourage a relaxed frame.
• Protect your head. If you’re falling forward, turn your face to the side and try to shift your weight sideways to roll onto a shoulder. If you’re falling backward, tuck your chin to your chest to avoid hitting your head on the ground.
• Aim for the meat. Landing on a meaty part of your body, like the muscles of your back, butt, or thighs, can help protect your tailbone, hips, knees, elbows, and wrists. If you’re falling straight forward or backward, try to turn your body to land on your side.
• Roll with it. Rolling into the fall is a good technique to help spread the impact over more of your body and avoid concentrating the impact on just one area.
• Slap out. If you’re falling backward or sideways, try extending your arms to the sides with palms down and slap the ground. This can help fight the instinct to catch yourself with your hands or elbows while also helping you position and brace for impact. This isn’t a requirement for a safe fall, but it can be helpful with practice.