Have you ever plopped into a chair at a restaurant, had a great time with your friends, and then… oh no. The food coma sets in, your legs feel like noodles, and to top it off—the chair doesn’t have armrests. Suddenly, standing up feels like climbing Mount Everest in flip-flops.
Don’t worry, you’re not alone, and you don’t need a rescue mission. I’m Dr. Shawn, Your PT Guy, and today I’m going to show you how to get out of a chair without armrests safely, simply, and without making a scene. Let’s get started.
Step 1: Scoot That Bottom Forward
If your bottom is parked way back in the chair while your feet are forward, you’ve got a problem. That’s a lot of distance to cover, and weak legs don’t like long-distance events.
So, scoot forward. Bottom to the edge of the seat. Shorten the distance. Easy win.
Step 2: Position Your Feet Like a Pro
Bring your feet back and spread them shoulder-width apart. Not too close (wobbly) and not too far out (hard to push up). Think “power stance.”
Step 3: Use What You’ve Got
Normally, I’d say “hands on the armrests.” But hey—your chair doesn’t have any. Don’t panic. Here are your options:
- Chair edges: Push down on the sides or front of the chair.
- Walker: Use the stagger-step technique—one hand on the walker, one hand on the chair.
- Cane: Hold it in your hand and use it as extra support.
- Table or countertop: Turn slightly and push up from a sturdy surface (please, not a glass table unless you want to star in a YouTube fail video).
Step 4: Nose Over Toes
If you try to stand straight up, gravity will remind you who’s boss. Instead, lean forward. Bring your nose over your toes before standing—it shifts your center of gravity and keeps you balanced.
Step 5: Use Momentum (a.k.a. The Rock-and-Roll Technique)
Channel your inner slingshot. Rock back and forth a couple of times, then push forward on “three.” It’s momentum plus strength, and together they get the job done.
Bonus: Safety Reminders
- Don’t push on anything wobbly (like a folding table or your spouse’s arm who's also using an assistive device).
- Always check that walkers and canes are secure and ready before you stand.
- Remember: No falls! The goal is more independence, not a trip to the ER.
Final Thoughts
There you have it—five steps to stand up from a chair without armrests. Whether you’re at home, a restaurant, or visiting friends, now you’ve got options: push from the chair, use your walker, grab your cane, or borrow a sturdy table.
Want even more fall-prevention strategies? Watch my free 3 Secrets to a Fall Proof Life webinar for more information to help you move better and stay independent.
Stay safe, stay steady, and remember—bottom forward, nose over toes!
Equipment I recommend:
- Drive Single Point Cane
- HurryCane
- Drive Front-Wheeled Rolling Walker with Trigger Release
- My book, Don't Fall reveals 101 ways to reduce your fall risk at home