Has this ever happened to you? You sit down to enjoy a nice dinner with family or friends. The food’s great, the conversation’s flowing, you’re happy. Then it’s time to stand up. You try... and nothing. Your legs feel like overcooked noodles, you’re stuck in the chair, and it’s not fun.
I’m Dr. Shawn, Your PT Guy, and today I’m going to show you how to stand up from a chair in five simple steps so this embarrassing moment never has to happen again.
Step 1: Scootch That Bottom Forward
Yes, we’re starting with your bottom. Right now, it’s parked way back in the chair while your feet are out in front. That’s like trying to launch a rocket from the wrong launch pad. Too much distance, too hard to push.
Fix: Scoot your bottom to the front edge of the chair. Shorter distance = easier lift.
Step 2: Position Your Feet
Your feet should be shoulder-width apart and tucked underneath you—not way out front like you’re lounging at the beach. Feet too far forward = no power.
Think “ready position,” like you’re about to sprint… or at least walk to dessert.
Step 3: Use Your Arms
If your chair has armrests, great. Use them. If not, place your hands on the sides of the seat. Your arms aren’t cheating—they’re helping. Remember, the goal is independence, not winning a powerlifting competition.
Step 4: Nose Over Toes
Yes, your nose matters here. Lean your nose over your toes before you push up. It shifts your center of gravity forward so your legs don’t have to do all the heavy lifting.
Think of it as a little “pre-launch tilt.”
Step 5: Add Momentum (a.k.a. The Slingshot Move)
Don’t try to muscle up from a dead stop. Instead, rock back slightly and then forward—like pulling back a slingshot.
One… two… three… pow! Up you go.
Now you know the 5 easy steps to stand up from a chair safely without straining your back, knees, or pride. But getting out of a chair is just one piece of the fall-prevention puzzle. If you want the full picture—including my best strategies for keeping your balance and moving with confidence—check out my free webinar: 3 Secrets to a Fall-Proof Life. It’s packed with tips you can start using today.
Putting It All Together
Here’s the whole sequence in one smooth motion:
- Scoot your bottom to the front.
- Place your feet shoulder-width apart, tucked back.
- Use your arms for support.
- Lean your nose over your toes.
- Rock back, use momentum, and stand tall.
No embarrassment. No overcooked noodle legs. Just you, standing up strong and confident.
Final Thoughts
Mastering these 5 steps will make standing up safer and easier, but if you want to really lower your risk of falls and stay independent, I invite you to join my free webinar: 3 Secrets to a Fall-Proof Life. I’ll walk you through practical strategies you won’t get anywhere else—because let’s face it, Google can’t spot-check your balance like I can
If you found this helpful, don’t forget to like this post, share it, and subscribe to my channel for more tips to move better, feel better, and enjoy life without limits.