Fall Down / Stand Up
Mastering the Art of Fall Prevention and Fall Recovery
Fear of falling can make you hesitate on stairs, avoid getting down to the floor, or stop doing activities you enjoy. This free 10-week program helps you build the strength, balance, and practical recovery skills to move with greater confidence and independence.
Supported by Independence Blue Cross
Why This Program Matters
Most fall-prevention programs focus only on avoiding a fall. Fall Down / Stand Up addresses both sides: how to reduce your risk of falling and how to learn strategic skills to get to the ground with confidence and safely practice actual falling techniques. By combining strength, balance, mobility, body awareness, floor skills, and practical recovery strategies, the program helps participants feel safer and more capable in everyday life.
What You’ll Learn
Stand Up to Falls
Build the strength, balance, mobility, gait awareness, and body control needed to reduce fall risk and move more confidently through everyday life.
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Improve balance and stability
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Build lower-body and core strength
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Practice safer walking and direction changes
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Improve mobility and body awareness
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Learn strategies to reduce everyday fall risk
Bounce Back
Learn practical ways to get to the floor, crawl, roll, move on the ground, practice safer falling techniques on padded gym mats, and get up with greater confidence and support.
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Practice getting safely to and from the floor
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Learn crawling, rolling, scooting, and floor movement
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Build confidence with controlled falling techniques
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Practice recovering after a trip, slip, or loss of balance
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Learn ways to get up independently or with help
Who This Program Is For
Fall Down / Stand Up is designed for older adults who want to feel steadier, move with more confidence, and stay independent. You do not need to already feel comfortable on the floor or be able to get up easily on your own. Support and modifications are available for different fitness levels, movement abilities, and comfort levels.
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You worry about falling or have fallen before
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You feel less steady on stairs, uneven sidewalks, or when changing direction
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You avoid getting onto the floor because you are unsure how you would get back up
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You want to improve strength, mobility, and confidence
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You want to stay active and independent as you age
Each class combines practical instruction with guided movement. You’ll work on standing strength, balance, walking skills, floor movement, and safer fall-recovery techniques in a supportive environment. One instructor will lead while the other assists participants who need extra help.
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Standing strength, balance, and walking exercises
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Crawling, rolling, scooting, and other floor-based movement on padded gym mats
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Gradual practice with safer falling and recovery techniques on padded gym mats
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Learn how to instruct another person to safely help you after a fall
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Help getting onto and up from the mats
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One primary instructor and one assisting instructor at every class
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Modifications for different fitness levels, movement abilities, and comfort levels
What to Expect
Program Details
Free 10-week community program
Wednesdays, 11:30 AM–12:30 PM
September 9–November 10, 2026
Old Pine Community Center
401 Lombard Street, Philadelphia, PA 19147
Handicapped accessible
Please note: The final class will be held on Tuesday, November 10, instead of Wednesday, November 11, due to Veterans Day.
Meet Your Instructors
Stephen Cornely is the founder of Triad Wellness Philly, a private coaching studio that helps adults build strength, improve mobility, and move with greater confidence. His work is especially focused on supporting older adults, beginners, and people returning to exercise after injury or physical therapy.
Stephen’s coaching combines strength training, balance, gait, mobility, and practical movement education. Rather than simply leading participants through exercises, he helps them understand how their bodies move and develop skills they can use in everyday life.
He created Stand Up to Falls to help older adults reduce fall risk through improved strength, balance, coordination, and body awareness. Through Fall Down / Stand Up, Stephen partners with Judith Sachs to address both sides of the challenge: preventing falls when possible and building the confidence and skills to recover when they occur.
Stephen Cornely
Founder, Triad Wellness Philly
Judith Sachs
Founder and Director, Anyone Can Move
Judith Sachs is the founder and director of Anyone Can Move, an adaptive movement program based in Philadelphia. She is a certified Dance for PD® teacher and A Matter of Balance instructor, and she teaches qigong, balance, and adaptive movement programs for older adults and people living with Parkinson’s disease.
Judith also created Close Contact for Couples® with PD, an innovative partner-communication program presented at the 2023 World Parkinson Congress in Barcelona.
Her newest program, Bounce Back: Mastering the Art of Falling and Recovery, draws from martial arts, dance, contact improvisation, and her work with Pilobolus Dance Company’s Connecting with Balance program to help older adults practice getting safely to the floor, moving on the ground, and returning to standing.
Partners & Sponsors
Frequently Asked Questions
Do I need to already be able to get down to and up from the floor?
No. Many participants join because they are unsure or uncomfortable getting onto the floor or standing back up. Skills are introduced gradually, and instructors and assistants will provide support and modifications based on your ability and comfort level.
Will I have to crawl, roll, or practice falling?
Yes. During the Bounce Back classes, participants will practice floor movement, crawling, rolling, strategic ways to get to the ground, and safer falling techniques on padded gym mats. Activities are introduced gradually in a supportive environment with instructors available to guide and assist participants throughout the process.
What if I am afraid of falling or embarrassed about needing help?
That is completely understandable and one of the main reasons this program exists. You are not expected to already feel confident. Our goal is to help you practice these skills safely, privately, and without judgment.
Are modifications available?
Yes. Exercises can be adapted for different fitness levels, mobility needs, movement abilities, and comfort levels. One instructor will lead while the other helps participants who need additional support.
What should I wear and bring?
Wear comfortable clothing that allows you to move freely. Supportive, closed-toe shoes are recommended for the fall-prevention classes. Bounce Back fall-recovery classes will be practiced barefoot or in socks with gripped bottoms on padded gym mats. Bring water. Mats and other equipment will be provided.
Is the program really free?
Yes. The full 10-week program is free for participants through the support of Independence Blue Cross.
Do I need to attend every class?
We strongly encourage participants to attend the full series because each class builds confidence and reinforces the skills taught throughout the program. If you need to miss a class, please notify Triad Wellness.
Is the location accessible?
Yes. Old Pine Community Center is handicapped accessible.
What if I recently had surgery, have significant pain, or am unsure whether I should participate?
Please contact Triad Wellness before registering or attending so we can discuss whether the program is an appropriate fit and what support or modifications may be needed.
Fall Down / Stand Up is presented by Triad Wellness Philly LLC in collaboration with Anyone Can Move.
We gratefully acknowledge the support of Independence Blue Cross for sponsoring this community program and helping make it available at no cost to participants.
Independence Blue Cross is providing sponsorship support only and is not responsible for the operation of the program or for participant injuries, claims, or liabilities.