Has this ever happened to you? You sit down to enjoy a nice dinner with your family and friends... It's delicious! You enjoy your time, you're excited and it's all over and you go to get up... and you can't get up out of that chair! Your legs are so weak! You try your hardest.. It's embarrassing.. It's not fun. No one wants to be in that situation. Well my name's, Shawn.
I'm your PT guy and I'm going to show you how you can get up out of that chair in five simple steps so that doesn't happen again! So let's go over those Five Simple Steps to stand up from your chair.
Five Simple Steps to Stand From a Chair
Step One involves your bottom. Now, before we go any further you just have to remember that your bottom is over your feet when you're standing upright. So if you think about it, my bottom is way back here in the the back of the chair and my feet are way up there. So if you look at this distance— okay that's a long distance that I have to travel.
You have to come all the way forward to be able to get up. When your legs are weak or when you've had an injury or something, that's pretty tough to do that. So, we want to shorten down that distance to make it a little easier to stand up. So, that's the first step: you bring your bottom to the front of the chair.
Step Two involves your feet. Your feet should be shoulder-width apart and they should be tucked underneath of you some; they shouldn't be close together and they shouldn't be out here because the same problem would occur.
Your feet are way out; there your bottom's back here.. too far! So, bottom up, feet tucked underneath shoulder-width apart. Now we move to Step Three.
Step Three is placing your arms on the armrest. If your chair doesn't have arm rests, you can put them on the base of the chair to help you stand up as well. Step One: move up front with your bottom. Step Two: bring your feet back and keep them spread out, shoulder width apart. Step Three: arms on the chair.
Step Four actually has to do with your nose your nose— yeah your nose! You're going to bring your nose over your toes! Okay? That's going to help you get that momentum to stand up.
Step Five is using some momentum because if you just try to power up through here, you have to have some pretty significant strength in your legs to be able to do that. So, in order to help a little bit we use momentum. So, let's review!
Now the first one we scooch up to the front. Step One: bring your bottom up to the edge bottom to the edge of the seat. Step Two: put your feet back mine are looking good shoulder width apart. Step Three involves placing your hands on the chair— the arm rests. Step Four: nose over your toes. And Step Five is the momentum. So you can rock back, kind of like a slingshot, remember those days? Pow! Well, we can rock back and come forward and go one, two, and three!!
And there you have it: the Five Simple Steps to Help You Stand Up from a Chair.
