The Struggle Is Real (Just Ask My Hedgehog Buddy, Giffy 
)
If you’ve had open heart surgery, you know the challenge: getting in and out of bed feels like wrestling a bear—except you’re not allowed to use your arms to push or pull.
That sternum needs time to heal, and the last thing we want is to strain it. Hospitals usually hand out a heart pillow (a.k.a. your new best friend) to hug for support. I’ll show you how to use that pillow, plus some sneaky tricks with leverage and momentum, so you can get in and out of bed safely.
I’m Dr. Shawn, Your PT Guy. My videos (and now this blog) help you move better, stay independent, and enjoy life—even after major surgery.
Why No Arm Pushing?
Here’s the deal: after open heart surgery, your sternum is fragile. Push too hard, and your chest muscles tug at the bone, slowing healing or worse—causing injury.
Instead, we protect the sternum by hugging a pillow and using body mechanics that rely on your legs, gravity, and momentum. Think of it as outsmarting physics instead of overpowering it.
Step-by-Step: Getting Into Bed
- Grab your heart pillow. Hug it tight to your chest like it’s your favorite stuffed animal.
- Sit high enough on the bed. Too low and you’ll have to shimmy up later—not fun.
- Lower onto your shoulder. Lean to one side, aiming for your shoulder (not your elbow). Your legs will naturally lift thanks to leverage.
- Bring your knees up. Scoot them into position. Bonus points if your bed head elevates—it’ll make breathing easier.
- Relax. You’re down, sternum safe, pillow intact.
Step-by-Step: Getting Out of Bed
- Hug the pillow. Keep that sternum safe.
- Bend your knees. One at a time, until both are up.
- Roll onto your side. Knees pull over, your body follows.
- Tuck your feet to the edge. Get them close so they’re ready to land.
- Rock and roll. On the count of three: drop your legs off the bed while driving your top shoulder forward. Momentum + gravity = upright success.
Pro tip: Your elbow can help just a smidge, but no heavy pushing. It’s teamwork between your legs, pillow hug, and forward drive.
The Biggest Mistake (Don’t Do This!)
People often try to drop their legs first, then sit up. Nope. Doesn’t work. The magic is in doing both at the same time. Legs down, shoulder forward = smooth liftoff.
Safety First
- Don’t roll too fast (enthusiasm is great, falling is not).
- If possible, have someone nearby the first few times.
- Always hug that pillow—it’s not just cute, it’s your sternum’s bodyguard.
Recap
- In bed: Shoulder first, legs follow, pillow hug.
- Out of bed: Knees up, roll to the side, legs + shoulder at the same time.
- Golden rule: No pushing or pulling with your arms.
This simple technique makes a world of difference for recovery after open heart surgery. With practice, you’ll feel more confident and independent—without risking your sternum.
And hey, speaking of safety: if you want more fall-prevention tips, grab my free training here. And don’t forget to subscribe for more PT Guy tips to help you move better and enjoy life. If you're interested in specific ways to reduce fall risk at home, my book, Don't Fall reveals 101 ways to reduce your fall risk at home.