There are two kinds of log-rolls that serve different purposes. The first log-roll is an exercise that most of us learned to do as a child. Another form of log-roll is a method to get out of bed safely. This method is often used for people that had surgery, sustained an injury or have mobility problems that make it difficult to get out of bed.
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Perform the log-roll in an open area on a mat, carpet, clean smooth surface or on grass.
Begin to do the log-roll exercise in a horizontal position lying on your back.
Stretch the arms straight upwards over your head.
Tighten the knees, keep your legs straight and point your toes while the foot slants downward.
Decide which direction you will move to do your log-roll. Roll your body slowly to the left or right and roll completely over.
Control your movement so you don't crash into someone or something.
Lay flat on your back to do the log-roll and use your arms and legs to lift your hips. Slide your feet up toward your hips with your knees bent and scoot your body to either the left or right side of the bed.
Turn the upper part of your body on your side and almost onto your stomach. Make sure you are not too close to the edge of the bed before you roll on your side so you don't roll off the bed.
Prop your top shoulder so it does not fall forward by resting the weight of the arm on your opened flat hand that is pressing on the mattress. Your arm is across your ribs.
Lower the knees and the hips so you are rolling onto one hip and the side of the leg. You are now on your side on the edge of the bed and the log-roll process is complete.
Dangle both of your legs over the side of the bed and use your arms and hands to push yourself up into a sitting position.
Stand up carefully and get your balance before you begin to walk.
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