Falling can be dangerous and lead to severe injuries. However, if you know the proper technique, you can reduce the risk of injury. Here are 12 steps to follow when falling to help you during unexpected situations.

1. Stay relaxed: Tensing up during a fall can result in more damage. Stay as relaxed as possible and try to “go with the flow.”

2. Protect your head: Your head is one of the most vulnerable parts of your body during a fall. To safeguard it, tuck your chin into your chest.

3. Bend your elbows and knees: This will help absorb some of the impacts and reduce the force on your joints.

4. Don’t put your hands out straight: Avoid extending your arms or hands outward, as this can lead to wrist and hand injuries. Instead, try to keep your arms bent and close to your body.

5. Turn sideways: If possible, turn sideways as you fall, as it will distribute the impact across a larger area.

6. Roll with the fall: Rolling can help distribute the force of a fall across multiple points on your body, reducing potential injury.

7. Land on larger muscle groups: When falling, try to aim for landing on larger muscle groups like thighs or buttocks rather than smaller, more delicate areas such as wrists or ankles.

8. Exhale upon impact: Exhaling when you hit the ground helps disperse energy from the impact throughout your body instead of focusing it on one specific point.

9. Use proper falling techniques for specific activities: Different sports or activities might call for specialized falling techniques. Be aware of these may prevent injuries from high-risk movements.

10. Practice regularly: Integrating falling awareness into a regular exercise routine can train instinctual reactions during a sudden fall.

11. Wear protective gear: Helmets, knee pads, wrist guards, and other forms of protective gear can lessen the impact of a fall and minimize injuries.

12. Improve your balance: Engaging in exercises that improve balance, like yoga or tai chi, can help prevent falls in the first place by increasing stability and body awareness.

Being prepared for a fall doesn’t mean expecting it to happen constantly. Instead, it is about enhancing your safety and reducing the risk of severe injury. Keep these 12 steps in mind to ensure you’re well-equipped to handle the situation if you ever find yourself taking an unexpected tumble.