How to Fall Forwards Safely

Learn how to fall forward safely. We'll cover exercises to build strength to fall safely and how to practice falling so you don't get hurt.
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ABOUT THIS VIDEO
If you build strength in your arms, shoulders, and chest, you'll be able to fall forward more safely. The key is to be able to catch the weight of your body in a push-up. The other option when falling forward is to do a roll to disperse the force of the impact and turn into movement. As you get confident in your strength, you can start to practice forward falls from a low height, and then gradually increase the height. Make sure you always start on a soft surface so you don't hurt yourself as you practice your breakfall.
#fallforward #breakfall #safetyathome #seniorfitness #safetyfirst #UprightHealth

[@Uprighthealth]

What was your worst fall? Drop me a comment!👇 👉Rebuild Your Body At Home uprighthealth.com/diy

[@nelliebrown5823]

I have been fortunate, no serious falls or injuries but I am 73 yrs old and like to stay in shape. I do however have a weak rotator cuff, my right shoulder area from repetitive cleaning and pushing a heavy vacuum for many years. I was in the cleaning business. Probably helped me stay in shape overall. I can run up and down stairs and was even able to do the Asian squat. I also have Morton’s neuroma and a hammer toe, left foot and some tingling in my feet and toes. Is there anything that can help with that?

[@mamalovesthebeach437]

My worst fall was tumbling down a single track trail on my mountain bike… It looked ugly but my adolescent martial arts training kicked in and I tucked and rolled. I was muddy and disheveled and bruised but nothing broken. I’m 67 years old and have always had good balance but was recently diagnosed with stage 2-4 osteoarthritis, meniscus, tears, and a burst Baker’s cyst. This triggered me to feel weak. I think one thing I would add to this incredibly helpful video is mindset. Of course, you have to have understanding and knowledge of your body but if you’re walking around feeling weak and vulnerable it won’t matter how you fall you’ll likely injure yourself. Starting out feeling strong is kind of a self fulfilling prophecy. You then start on a path to get stronger and more body aware. Thanks so much for all of your videos.💜

[@bfl4202]

Top of stairs...I painted a board...stepped down to view it and mis stepped and fell backwards down 13 steps. Cut my head and had 7 stitches. I was quite lucky..I wasn't more seriously hurt.

[@wendywoo7031]

Few months back I was stepping over a guard rail chain which was quite low to the ground, but my rear foot caught the chain and I started falling. I didn't want to use my hands on a tarmac surface and lose the skin on my palms, the other thing I wanted to avoid doing was to bang the knee I had an ACL repair on a few years ago. I tucked my hands in and deliberately twisted my torso so that I fell on my upper arm, keeping my knees from banging into the ground and rolled right out of the fall. I saved myself from what could have been quite a nasty outcome, it transformed into a roll on the wet tarmac. I laughed, got up and went about my day, the only thing that got hurt was my pride. I still don't know why I suddenly clicked that I needed to go with the fall rather than fight it, it just seemed quite natural, so I was pleased to see you demonstrate it here.

[@nelliebrown5823]

Good advice,especially for a senior,like me. Many of my friends and family were seriously injured by falling. Thank you! 💕

[@54tristin]

I have been looking for this for two years Thank you

[@liamcage7208]

I've been practicing martial arts most of my life (started at 10, I'm 60 now). Martial Arts falling is about protecting important body parts like your head and spine, minimizing damage to other parts like the wrist, elbows and knees. It is not knowing how to fall specifically that will save you, its being used to falling that is important. This is why you escape injury when you fall even though you haven't been trained. When people fall who are not used to it they will either reach out for the ground as a reflex resulting in broken wrists, elbows or collar bones or do nothing at all because their nervous system didn't react fast enough resulting in possible head injury. You can't show people how to fall. They have to learn it and develop muscle memory by doing it (on mats of course).

[@PR-pe9oc]

This is really good advice. Having ms, I fall a lot, so I call myself an “expert on falling”. 😂 My home is small. My walker does not fit through doorways, nor do I have a ramp to my porch. I’ve learned to walk across walls and cabinets. 2018, I broke my hand, and finger. Since, I have taught myself to twist so I hit my side or butt. It still hurts, but I don’t break bones.

[@debeisenberg1006]

This is the only fall training program I've seen online. Most just give the theory of what to do when you fall. They are useless. Thanks for the suggestions as to how to train oneself to fall safely

[@yvonne3903]

I was reaching forward to sweep up a mess outside as I started to get up I fell backwards onto tubs of flowers but then my head followed through onto concrete pots. It was like I was flying through the air and I knew it might be my last so in slow motion I enjoyed the experience.

[@dolores2716]

Great advice. I never thought of planning how to fall. I just tried a few falls onto my bed and could not believe how much less impact there was when I rolled to a side. A few years ago I had the worst fall of my life (early 60s). I slipped on some water next to the cats' water dish in the kitchen and my knee locked and I banged pretty much my whole body. For weeks I could not turn in bed at night without wanting to scream from back pain. I exercise regularly, but will start paying more attention to knee muscles and arm strength.

[@kdcbattlecreek]

I tripped on gravel on an uneven sidewalk while jogging. I basically did a pushup (military training-updowns) and my hands caught the forward motion. All those years in service that never happened. Now I will need to start with this video. Thanks!

[@fernleigh1290]

Skilling on an icey trai with soft snow next to track, caught tip of xcounty ski on branch hidden under the snow, fell on face (great abrasions - inhaled snow -ugh), caught other ski on passing tree resulting in sprained knee. I was told it was very dramatic. Also de-laminated ski lengthwise. Stayed off skis the rest of the season. Now 40 years (OMG) later, fall training is really important, on or off skis.

[@erindorn3745]

First thing; I LOVE your content and use it a ton with the residents I work with. From my research and experience, a better way to protect the head is to tuck the chin and cover the face with your hands and try to turn to a meaty side of the body. Forward or backwards. This along with a few other things, such as rolling with your fall, and going limp. older adults just don't typically have the neck strength to keep their heads from bouncing onto the ground I have found in my experience. I teach a clinic on how to fall properly at a retirement community and the latter suggestions have decreased the amount of serious injury our resident have received when they have fallen in the last 3 years, I have been teaching it. There are maybe 10 out of the 1200 residents here (all over 63) that could even come close to falling on their forearms and not have their faces smash into the ground. This is better geared towards a younger or fitter community. The exercises are great, however, being more realistic with an older senior population I think is something good to add or point out. I am curious about your thoughts. You do point this out in your Falling Backwards video.

[@deewilson446]

I fell/slipped two days ago while cooking in the kitchen. My grand baby had a toy on the floor that I didn’t see. One foot hit the toy & went out from underneath me - thank God I grabbed the refrigerator handle & slid down hard onto my other knee. The fridge broke my actual fall - and I didn’t break anything, though I’ve been sore the past two days. Rest & Advil & I’ll be fine soon. Grateful! It could’ve been bad! Fantastic video - though in the scenario I just described, I’m not sure I would’ve had time to employ any safety techniques. I will teach my granddaughter that neither she nor her toys are allowed in the kitchen when I’m cooking (at least not until she gets a little older so she can learn to cook) ❤ PS - you’re not “talking bad” about the medical system - you’re telling the pure TRUTH! 😊

[@richardsager1723]

Two weeks ago I fell and tried to roll on my left side in doing, so I cracked my ribs, and hit my head. I’m going to get a CT scan and x-rays. In another note I want to thank you for helping me with my hip flexors I can now walk a lot better without pain. Thank you God bless.

[@SledDog5678]

Thank you. Your videos beat all others on Y.T.

[@simplytao]

Great video Matt. Thanks for caring for our elders.

[@sharaineroberts8537]

This was a great video. I could have used these tips 6 months ago. I fell forward and hurt my toes and bumped my head on the door in front of me. Luckily, there are no serious injuries. Thank you

[@mattnieri1202]

Finally a practical use for pushups.

[@onerider808]

Always good info; thanks!

[@nuthinbutlove]

Wow! Thank you, thank you, thank you!! This is my first time seeing a video instructing how to fall to prevent possible injury. Bravo to you for thinking of this. I just wish I'd seen this years ago, but it's never too late to learn. Thanks so much!

[@bethraflowers5799]

Thank you! I am still recovering from a broken wrist (crushed really) from a roller skating accident. This information will really help me to prevent this from happening again.

[@jameskemp4508]

Thanks Matt. More great advice!

[@barbarasauve]

What a great video! And very timely. I'm very careful and have not had a fall in years. Yesterday I fell forward onto a very hard surface. I tripped on a door mat that was bunched up and I hadn't noticed because I had just come into a building and my glasses were steamed up from rainy, icy weather. I am 72 years old but fortunately I do a lot of Yoga (including lots of downward dog and plank so wrists are pretty strong) and I have also been adding many of your wonderful stretches and strengtheners to my routine .since I found your channel a few months ago. I felt the impact mostly on my right wrist and right shoulder. I was a bit concerned, but nothing was broken. I came home and did some very gentle Yoga stretches and a deep relaxation. I repeated that this morning and I have not even the slightest stiffness or discomfort today. AND I am definitely going to add the exercises from this video to my routine. Thank you so much for this!

[@kjyang91]

Awesome video! 👏 I love the tip to get more people to join you in practicing falls in the grass. 😊

[@gigi3242]

Thank you. Brilliant, as always. Take care, be well

[@ptjj7919]

Amazing video this really helped :)

[@stevenz933]

I amazed myself that I walked away unscathed during an inline skating fall. I skate every morning on a paved linear trail here in Florida and a few years ago I must have hit a branch or stone and immediately starting falling forward. The only protection I was wearing was wrist guards. I put my arms out and fell into a push-up position with both my wrist guards and my front wheels hitting the pavement. I must have slid 15 feet in that push-up position and came out of it without a scratch. I have to give full credit to my personal trainer (I was in my 60's when this happened) who I was meeting with twice a week for strength training and who I still workout with to this day. He had my upper body strength and core muscles in top condition. However, I did add a helmet and knee pads after that incident just for extra insurance (ha-ha).

[@thebigl156]

You're the ONLY person discussing wrist pain when attempting to do pushups. I have used a fist to make it bearable and it has begun to get better, but it's a problem as you get older and I think it's largely due to water retention. I was a runner for 20 years, often on uneven concrete sidewalks and would love to get back to that agility and command, for equally as important as learning to fall is the body's ability to re-center itself and prevent from falling when it's been thrown out of balance.

[@karenheck3956]

liking these exercises and advice. Thanks

[@katlas]

Wow. Amazing content!

[@earleencadwell8373]

I am so sorry about your dad. He must have been a great dad I know he will be missed.

[@saleemahfareed4790]

Thanks for sharing 😊

[@denniswomack5174]

Excellent instruction!

[@John-D.]

GOOD STUFF! ☯️🥋Thank you for your Time!

[@lisagreene4193]

i just fell/ face planted!!! my arms took a little bit of it but i basically have no arm/upper body strength, so my chin took a hit. i split my lip and got six stitches. i can't believe this video popped up; i'm so pleased to see it- soo pleased you made it!!- and i have started the most basic exercises. thank you!

[@pdxoregon1]

You’re thumbnails are hilarious. Love your creativity.😂

[@bfl4202]

Matt...As always excellent information and exercises...I will start my routine of becoming stronger for any future falls. Thank you. P.S. Sorry to hear about your Grandfather and Dad.

[@pollymartin604]

Thanks for the humor you add to great lessons🤭

[@euliskay]

Really interesting video! I'm excited to try this, thank you!

[@piros100]

wow, this is great, I'm planning to learn snowboarding this winter, this will come so handy, as I'm sure I'm going to fall a million times at the beginning.

[@bigal6114]

Thanks!

[@Uprighthealth]

Many thanks!

[@sabinamock4799]

very interesting. Thank you for sharing.

[@user-fn6ov9jy8b]

Thanks, Matt. Excellent advice, as usual. Five years ago, when I was 75, I was walking briskly along a road and suddenly tripped and fell forward but, amazingly, without any thought I went into the rolling break fall I'd learnt doing some Judo and Krav Mega many decades earlier, and came up a second or two later on my feet completely unscathed! I still can't believe I did that. But I'm still going to follow your advice anyway as the risk is too great to take the chance of saving myself again like that. :)

[@talktalk4401]

Fell on my shoulder with my arm stretched out, so like on my armpit. Rotator cuff was absolutely screwed. Took a long time to heal. Okay now, but it left me too cautious. Thank you for this video!! 😃👍

[@diannhoward9903]

A few years ago I stumbled over an uneven sidewalk seam while out walking. I pitched forward & as I saw the sidewalk coming towards my face, instinctively put my arms and open palms out in front of me. It was still an ugly fall with bruises, scraped skin and swelling but was able to keep my face from slamming on concrete. I remember being afraid of knocking out teeth or breaking my nose, as I tried to soften the fall with hands & forearms. Didn’t know to roll to the side to help absorb the fall. Thank you for this video!

[@photographybya7602]

We should all be learning this stuff in phys ed in school, gym classes, and especially as older adults!

[@tomgirldouble3249]

These exercisex should bectaught to everyonevover 50...amazingly useful 😊

[@jillymet]

Super helpful

[@toriwolford7473]

Wow, so needed this. I walk with a cane and when I fall, I break. Last major fall while walking dogs, obtained a concussion, broke radial cap off, dislocated jaw, knocked 4 front teeth loose, scarred chin, bruised legs and broke a toe. Not fun while in USA and No Insurance. Had to cut off my cast as I couldn’t afford another doctor trip.

[@NancyGing]

I'm 72 years old. About 3 years ago I was hurrying to get the garbage bins to the street for pickup. I tried to hop over the recycling bin. My front toe caught on the edge. I tore my rotator cuff by trying to catch myself on the nearby truck bumper. That helped me rotate to land on my shoulder (instead of my face). My shoulder cracked just below the ball joint. Doctor didn't believe both injuries had happened. He waited until the break had healed. I told him I was still in pain so he did a CT scan and saw the almost fully torn cuff. Surgery (delayed several months by COVID) reattached the cuff. It was a long process and I was pretty out of shape by the end of it. I've been paranoid about falling ever since.

[@peggys430]

Perfect video! 63F - broke both wrists (plate & pin repair), a hand, collarbone & elbow, the last 3 years. I haven't totally gotten strength & ROM back in upper body. Last week, I was playing pickleball & started going down- so slow & was trying to decide what to fall on! If I'm falling again, I will work on rolling (I used to know that - but got used to breaking bones, I wasn't sure what to do) I ended up on my titanium wrist, but because I don't have ROM, I overstretched all the muscles & tendons in my wrist/hand 🙄

[@bodhisatwaghosh]

I like watching your vides and the way you provide solutions for the issues. Regarding Fall. I recently had a bike accident where I flew off and landed on straight left arm that caused an elbow dislocation. I was able to reduce it immediately by my own but that night inflammation grew next morning I had to go to hospital where they found some ligament/tendon injuries and put my hand in a cast for 10 days. After the hand was out of case, it was pretty stiff and weak. But I slowly started working on range of motion by myself as there was a delay in the Physio appointment. Slowly I gained strength and then started to do a bit of push up and pull ups as well which felt a bit uncomfortable initially but wasn't hurting. After 3 weeks I started cycling again and was not at all having any issues. It was all good for 6 weeks and suddenly 1 evening I was standing on a traffic signal and I was just playing around with the handlebar and suddenly the radius snapped one again. It was a very sharp pain but it relocated itself. After that within next 1 week it happened 2 more times, once when washing dishes and once when wearing socks. I am very confused now. What suddenly happened. Doctor suggested and MRI now as they all did was X-ray initially. My physiotherapist is working in strengthening the forearm muscles and all but I do feel now and that that the radius is going to snap again. Until, I get the MRI, is this a ligament tear and do I need to go for surgery then. Is there a way to manage without surgery in case of ligament tears

[@minkademko2335]

Man oh man! You have the best exercises for me! I'm on a health protocol diet to get off my low dose hypothyroid meds, and as a bonus, I'm losing a lot of fat. In the meantime, My plan is to gain some more efficient strength after I'm off my meds, at which point my metabolism should be in great shape to build some muscle, endurance, and tone. Thanks so much for all you do ❤️

[@AlexProudfoot1]

A valuable learning for me was to realise I can send my knees forward. This requires released ankles and allows the body to concertina downwards. This reduces the impact as the core muscles compensate as we travel downwards.

[@someblokecalleddave1]

Good advice, I pretty much do a lot of these or similar and still play cricket at the age of 62 and I still pull off full bloodied - full speed - full length stretched out dives to stop the ball when fielding. Get winded and end up scratched and bruised - but because of a strong core and being fit I'm fine and everyone else is like "Blimey did you see that old bloke - my God"!

[@minkademko2335]

Upstream from the Niagra Falls are the Three Sisters Islands where I stopped to investigate. I ran down the path to get a look at the river, tripped and flew forward over the downward path like Superman, hoping to not bang my head on the small boulder ahead of me. Distal radial break. I wore a cast for 5 or 6 weeks, and had a month of therapy.

[@denisebradt]

Miscalculated the height of a bottom step and crumbled to the concrete floor, with my hip taking the brunt of the impact. Surprised me - normally I would just catch myself or jump or skip my way out of a fall like this. But fortunately no injuries. Just a bit of reality check. Thankfully I've been pretty sporty and muscular most of my life, but now at age 68 I notice muscularity disappearing! Time to get out of the TV chair, get back to active, find a sport (pickleball, anyone?), and stay encouraged by watching your videos!!

[@videosonlybycf]

Need to study this

[@Anushka212]

Thanks for this! My main exercise is walking my dog as fast as we can go 4 miles every day. I’ve trained in good walking form, but due to rough pavement and/or inattention I’ve had a few falls. With a lot of momentum behind them, unfortunately. In the past few years, in separate falls, I’ve broken my shoulder, sprained my knee, sprained my ankle, and broken my glasses while also bruising my face and spraining a thumb. I will definitely be working on these falling strength and strategy exercises! Could you do a video about strengthening those wrists at some point? Or maybe you have done one already? I know several women my age who have fallen and broken their wrists trying to catch themselves. I’d love to avoid that! Thanks so much!

[@mollyburgess3142]

I learned how fast a trip and fall happens this week. I was walking moderately fast and boom! I was flat on the road. Happily I wasn't holding anything in my hands. They got pretty skinned up, but they were there to help. Thanks for your coaching. I need to get stronger before the next time.

[@user-kl7tj3vf6d]

Amazing video, some years ago I was out running, and my right fod hid the pavement. I was lucky and roller around, and was able to continue finish my run❤❤ last year I wasn’t that lucky. I nearly broke my right hand When I stepped on a piece of Wood. I coundn’t ude my hand for several weeks😢😢 Now I know how to train😊😊

[@13c11a]

Where did you film this? It's beautiful. Also, thank you. I'm a senior.

[@joycesander]

Just have to say, that after writing this, I read some of the folks down below and, almost like watching comics fall in the movies, I couldn't help but start to laugh!!!! I think it was some of the way people described their falls!!! I think you might chuckle too!! Hi Matt. This is third time I'm commenting. I'm the "Pain-Free Arthritis" lady. I stay in just the shape you speak of. AND just less than three weeks ago, I tripped while jogging. I went down so fast that I couldn't think. My body just did what it did. I jog on a paved road and I'm not a high kicker. In fact you can say I have no kick, so my left front foot has caught itself on things before. In Vegas, I was jogging downhill and caught my left foot on an uneven sidewalk. I caught myself but because of the momentum going downhill, I hit the top of my skull. My face turned purple around my eyes for a time and I hurt one of my knees but not badly. I was able to get up and walk to a friends home. I was around 62 then. Just a few weeks ago, as I was saying I went down again because of that left foot drag that I have. My body just naturally caught itself. I fell going down on my left and my left arm got the brunt of it. My left peck felt strained and bothered me for days. I am 68 now. After I fell, which really shocked me, I said to myself that I was O.K. and I got up and finished my jog. The only thing that hurt was my right pointer finger and my left peck. P.S. I have been trying to squat for weeks now. It has made me looser when I jog. Knees and ankles feel better. It's hard for me, I have to put more time into it. Still cannot do it without holding something.

[@joe_rockhead]

I fell just yesterday! I stepped on a loose paving stone, rolled my ankle and fell forward onto a concrete patio. I somehow managed to tuck and roll. It all happened in ridiculously slow motion and I’m only marginally sore today. Very lucky.

[@kjlkathandjohn6061]

It happened to me, smashed my forehead onto the concrete, and sprained my wrists, trying to catch myself. Emergency room and stitches. That was 2 years ago. After recouping, calisthenics, weights, mobility and balance exercises (jump rope, etc). I tripped again a week ago on an uneven sidewalk (oddly it was the same place I fell 2 years ago) but twisted and deflected to my right side. The result, slight scrapes on my hands and on the side of my leg. I continued my run 4 more miles. I turn 71 years old tomorrow.

[@dreamervanroom]

Hello Matt, I took a performance art class, at moming in Chicago, from someone, named David Apple? We learned how to fall, and I kept the ability for years and years. I recently a friend of mine crumple, instead of falling. It occurred to me that was a good strategy too.

[@kbuzbee]

I seem to do that naturally, if I’m falling from becoming lightheaded or whatever. I’m generally not “moving” at that point so it’s just straight down. I always joke “bumbles bounce” (Yukon Cornelius in Rudolph, haha) 6’6” and 270# so, it fits 😂

[@mlane905]

I had a similar experience with in line skates. Head first into a park bench, but recovered. Worst one was being thrown from a monstrously large horse. Mid air all I told myself way, "tuck and roll, tuck and roll!" 😁

[@GregorKappler]

My worst fall forward was from a bike, on a trip around Loch Ness, as I wanted to overtake my slow friend in front of me. it was one of these English narrow roads and fast traffic, so I tried on the grass aside the road at lakeside instead of the road. Then came a ditch, my friend to the right, downhill the lake to my left, full speed with the front wheel into the ditch. I also fell a lot as a child and was 20 then, and as I could not get out of the fall but saw it coming, I did roll out of it, the bike bumped off me on my hip with the saddle, which hurt a tiny bit. big dramatic show, but I had an angel teaching my body how to move then... we could just ride on

[@777hathor]

My new shoes caused me to fall, lucky I didn’t hurt myself. But definitely need to do exercises as I have been very sedentary in the last year. I’m 75. ❤

[@michellefrothingham4275]

Interesting to see this subject matter… i just experienced a fall ~2.5wks ago. Never saw it coming…i actually saw my left leg bend in half behind me and i took the impact onto (l) knee and then onto (l) side; alot of soreness to my joints… no head impact and it occurred on grassy slope.

[@rubyvirk4450]

i fell forward recently took impact on elbow rolling diagonally never instinctively did that took me all by surprise grazed elbow and bruised right side even if i had the techniques to ROLL i do think i would have grazed and cut something including bruised my dignity was more injured than myself though and thanks for the motorist who pulled over for me

[@onerider808]

I feel like judo/jiu jitsu falls and roll practice, combined with PLF (parachute landing falls) training helps me if I go OTH (over the handlebars) on my mountain bike. Trying to land on the hands is a guaranteed wrist/arm break.

[@afung89]

I'm falling for you

[@lweddle5]

Great video on a real issue of falling or as we age fear of falling. I have a question, what are your shoes and are they zero drop type? Thank you for any feedback on your footwear.

[@cathyl3526]

I fell forward a few years ago. fortunately, I broke the fall with my face. I was basically running my mouth and not watching where I was going and walked on an uneven curb. Broke my nose, and my brand-new Ray-Bans broke and cut my face up. When we went to urgent care, there was a linebacker-looking man in the waiting room who took one look at my face and said, "Damn!" loudly. I felt bad that my husband was getting the side-eye when he could not have taken better care of me.

[@jwa16134]

I wish I’d seen this a few years ago when I tried to break my fall and dislocated both elbows.😮

[@kjones2008]

I’m another skater, picked the activity up during lockdown. My wrist guards were irritating my ulnar neuropathy, so I switched to lifting gloves. And when my skate fell apart (I didn’t tighten them enough, totally my fault) I went down on a skate without front wheels. Oops. The gloves, thankfully, did slide a bit on the blacktop, but the force from the hit did a lot of soft tissue damage as I threw my hands out. One year for most of that to heal, the discolouration and swelling took a couple months to subside. I did finally find wrist pads that don’t irritate my nerves! Like some other commenters, I pad up when skating outside or for Derby. 😆 Go skaters! 🛼🛼🛼🛼

[@bigal6114]

I'm a runner and a few times a year I stub my toe on an invisible immovable object while running. I go airborne in the Superman pose for a split second before landing. So far I've been able to roll and have avoided serious injury. Lots of road rash on hands, elbows, shoulders, and hips. Based on the road rashes I figure out how I rolled. It was not something I thought through as it was happening. I suspect it was left over neuromuscular reaction from childhood controlling my rapid descent. I'll start practicing the moves you laid out to keep my roll reaction tuned up. Thanks! PS - a few years ago my sister in-law (60s) fell while running and scraped up her chin and forehead. Later on my brother in-law and I discussed why she was unable to get her hands out to brace the fall because she had no scrapes on either hand. I thought it would be an innate instinct to put your hands out to stop yourself. He thought perhaps she didn't have the active roll and tumble childhood that we as boys did. Her brain didn't know what to. I think he was correct.

[@CeeceeWhip]

Where is that link for the wrists, please? I am 63 and my wrists ALWAYS have been the weakest in my body...I would have gone further into gymnastics as a teen but this held me back.

[@jessieelliott3157]

I recently tripped down a steep drop in my garden. It was so sudden i couldnt protect my head and my head slammed down thankfully my fall was broken by a metre high pile of fresh compost with a large component of horse manure. It was the softeat fall and i know it saved me from a bad head injury..i just lay in the manure dazed for awhile, got up, had a second shower for the day and went to work. It could have been so much worse.

[@trusound170]

This should come in handy at the grocery store... with all the rising prices...

[@kumbackquatsta]

everyone should send this video to their parents and grandparents

[@MyMy-tv7fd]

never fall forward onto both forearms, I worked wtih someone who did that playing goalie in a five-a-side match, and he spent weeks off work with two broken elbows

[@sadantnanl1717]

While running I didn’t see a lift in the sidewalk from a recent rain. My toe hit the lift and propelled me forward even faster. I used my arms to break the fall only to discover they became a catapult driving my face into the sidewalk. Broken nose, concussion, abrasions on face, hands, knees, and arms. Thankful I still have my teeth. A few months later I was running and a wasp crawled in my sock and started stinging my ankles. As I fell I twisted to avoid another face injury. This time I got by with a side of the head injury (no concussion)as it hit the curb, hip injury, shoulder injury, and a new fear of falling. Better!?

[@julionorman8422]

I fell on a concrete sidewalk going a on a brisk walk. I fell straight so I had no chance to roll but my front tooth broke in the fall an a sore shoulder followed the next day.

[@donnaw1835]

Worst forward fall: I was rushing to a meeting at work and tripped on an upraised portion of the sidewalk putting my two arms forward to break my fall. I got up and went to the meeting. As soon as the meeting was over, I was in so much pain that I went to Health Services where they promptly sent me to the hospital. I had broken my collarbone and the ends of the bone were separated by a cm! Workman’s Comp covered everything (ortho visits, time off work, PT) but unfortunately they would not pay for an operation, taking a wait and see attitude. After a year, the bone had still not healed properly and they paid compensation for loss of ROM. Two other points: first, the person whose office window overlooked the sidewalk told maintenance that they witnessed three falls that day (apparently the sidewalk rose overnight) before the area was roped off, and second, I always get a kick whenever I have to get an X-ray of that side and the radiologist asks me with concern “Are you aware that your collarbone is broken?”

[@AlexProudfoot1]

I'm curious; when we squat, our body weight is over our feet. When you demonstrate the pushup, your shoulders move forward of your hands due to the pivot from your knees. Plank with pivot from toes means the shoulders do not travel so far forward. Is there benefit to starting the half pushup with hands slightly forward?

[@sweetiepie2363]

There was a house fire on my block. As I was crossing the street to check on a neighbor I tripped over a fire hose. I landed very skillfully on my face. Ouch! I ended up with sore triceps from trying to decelerate my fall and pushing back one of my teeth. 😬

[@someblokecalleddave1]

Skateboarding as fast as I possibly could with a mate. He was in front of me a couple of yards and he went down. I was going to pile into him so I jumped to go over him which for a few milli-seconds was working, but as I was in the air (This is probably about 30mph) he was now tumbling below me and as I came down left-foot forwards and my foot made contact with the ground as his tumble meant that one of his feet came to be under my landing foot, so my foot twisted at the ankle at speed with my full weight - 90 degree twist. Ouch! Massive swelling and now 43 years later that ankle is still compromised and weak.

[@KevinStClair-ph6me]

I have 7 years combined martial arts experience with a black belt and I can say that the only skill from that past that I have consistently used in the real world is the skill of falling to the ground safely.

[@barbaravall6322]

I tried to jump over a cement block but landed face down (at about 65 yrs...). By some miracle no damage..., maybe a little hand scrape?

[@lindagoodwin945]

In September 2022 I was on a group Nordic walk (UK) when all of a sudden my walking boot laces (which I think were too long) got tangled up in each other thereby literally tying my feet together. Hence, I was flung to the ground on my left side hitting my head, shoulder, elbow, hip & knee. I am still suffering to this day. My left knee is painful every morning, I've started to have discomfort in my hips & back whilst in bed & there are various other random pains which I didn't have before. I don't know if I could have fallen differently, as it happened so quickly & I didn't have control of my feet & legs.

[@jazeyrazey4301]

Hello!! Question: What about falling sideways, which is what I did last year and ended up dislocating my elbow and fracturing my wrist - both now fully recovered, but 3 of my fingers - thumb, index, and middle finger are still not right, often feel no circulation, and thumb can feel as if locking, too. If you reply, thank you in advance! 👍

[@soapyjay5764]

"Surviving a fall" was very ominous 😂

[@kbuzbee]

My worst fall was actually backwards. In college, on ice. Feet went up. I went down. My backpack took the brunt, thankfully. The only damage was to my ego went a girl came up and asked “are you okay?” Haha. Oh well. Great video, Matt!

[@13c11a]

You should have told the pretty girl, "No, no, could you help me up?" She might have been the one!

[@SmallSpoonBrigade]

That's a common thing to happen. It happens because people tend to instinctively want to fall backwards even though their feet are moving forwards. If you move your body forwards over your feet, you will probably slide rather than fall. It's one of the things I learned from mountain climbing. It's also a lot harder to do than it sounds as instinctively people let their feet get out from under them before they know what's going on. Falling backwards is mostly a matter of keeping your head from hitting something and having the necessary muscle strength to not hurt your neck. I used to do it fairly regularly on purpose as a kid and it kind of freaked people out. These days I won't even try because of the decades' worth of issues that have cropped up with my neck.

[@kbuzbee]

@@13c11a yeah, I was never that “cool” 😂

[@kbuzbee]

@@SmallSpoonBrigade interesting, all these years I’ve been blaming the ice. 👍

[@suebolton5]

I’ve had several falls since having both knees replaced but the most embarrassing was tripping on the edge of a lift entrance and falling head first into the lift. I can’t get up from the floor without something to lean on or pull myself up with, there was nothing in the lift! I ended up going down from floor 9 to 2 on the floor of the lift, luckily I work in a hospital & I had several people get a chair and some pillows for me to kneel on so I could get up. I would love to be able to have the strength & ability to get myself up from the floor without help. Did I hurt myself? Yep, badly bruised and a huge bump on my forehead 😂

[@mariacirillo3486]

When I was a child, I slipped on a wax floor and fell forward and fell with all my weight.landing on my right arm, and got a hairline fracture

[@vickigsolomon1241]

I've been working on pushups for several years now. I still can't do a pushup from the floor.* I'm 70 years old and in better shape than almost all of my friends. I started with wall pushups and moved to the stairs. I can do a pushup on the 3rd stair, and I can do 100 on the 4th stair.

[@kevinobrien5964]

Why as we get older do we change how we fall ,we get to a certain age and no longer use our arms to soften the impact of the fall . Are we trying ( unconsciously) to protect our organs ( ribcage ). I've seen this through our life and I am now experiencing this for myself now I get older .. It's OK to say brace for impact , prepare or use the arms but falls come out of nowhere , so it's awfully hard to anticipate , especially as we age and reflexes / reflex time change .

[@zeebest1004]

I’d like to see an old person take an unexpected fall that gracefully. Despite DECADES of MA training I’ve broken teeth and fingers in falls…

[@cherubug7913]

my worst forward fall was when i went sledding with my dad and brother and decided it would be smart to stand on the sled like a surfboard. thought i knew how to fall, but when i stuck my hand out i sprained my wrist, that joint still bothers my to this day