4 Most Useful Exercises to Help Getting Up from a Chair
There can be many different reasons people may need exercises to help getting up from a chair. Whether it be due to age or a medical condition, struggling to get out of your chair indicates that you may benefit from mobility training to improve your balance, stability, and strength.
Training yourself to get up and down safely will reduce your risk of injury and falls and keep you independent for longer. Improved quad, glute, and hamstring strength can make your daily movements easier and is attainable with some simple exercises, performed regularly.
Exercises to Help With Getting Up From a Chair
Getting up safely from a chair—or the toilet—is an important motion for older adults to retain. Though technology like recliner lift chairs can help elderly or disabled people get up and down more safely and comfortably, maintaining your ability to get yourself up is essential for an independent life.
Most of the movements in this exercise routine require little to no equipment. However, many people prefer to use a yoga mat for floor exercises. You can find mini resistance bands and yoga mats in malls around Denver, Colorado, and other U.S. cities.
Safety tip: Make sure you are able to get up off the floor if you choose to do floor exercises. Ask somebody at home to help you or make sure there's a sturdy chair nearby to help with a safe floor-to-stand transfer.
1. Glute Bridge
This is a great exercise for strengthening the muscles in your lower body—especially the glutes and hamstrings, which are the two most important muscle groups for standing up. Additionally, glute bridges work on hip extension, the action that allows the body to stand up straight comfortably.
Lie down facing up with your arms straight at your sides, your feet hip-width apart and flat on the floor, and your knees bent.
When you exhale, tense your glutes, press your heels into the ground, and lift your hips toward the ceiling.
Your body should form a diagonal line from your knees to your hips to your chest.
Hold this position for several seconds and return to the starting position.
Adapted Exercise: Standing Fire Hydrant
The Standing Fire Hydrant is an alternative exercise for people who may struggle to get up or down off the floor. This exercise also strengthens your glutes and hip extension muscles but is performed in a standing position.
Stand comfortably with your feet together. Loop a mini resistance band above your knees and support yourself on the back of a chair.
Bend your left knee to raise your left foot behind you.
While keeping your knee bent, push it outwards until you feel a stretch in the lateral (outside) hip muscles.
Return to the initial position by lowering the knee to meet the stationary leg.
Repeat 10-12 times.
Do 2-3 sets of 10-12 reps on your left leg, then switch to the right leg.
Be sure that you're stable when doing this exercise to avoid accidents with the resistance band. Ask for help or stabilize yourself with a chair, couch, or grab bar.
2. Straight Leg Raise
This exercise is helpful for strengthening the hip flexors, core, and quad muscles, and building muscle endurance and leg strength.
Lie down with your knees bent. Keep your feet flat on the floor and your arms by your sides.
Place your right heel on the floor and straighten your leg.
Anchor your left heel to the ground. Slowly raise your right leg up to a foot off the floor, keeping your knee as straight as you can.
Hold your leg off the ground for several seconds, then lower the leg back to the ground.
Repeat on the other side.
Adapted Exercise: Assisted Forward Banded Lunge
If you can't safely get onto the floor, a banded lunge can be a great alternative.
Loop a mini resistance band around your ankles with your feet together. Support yourself with a chair or a grab bar as you do this.
Keep your right heel flat on the floor and step your left foot forward as far as you can.
Step the left foot back to its starting position. Repeat 10-12 times with the same foot.
Rest and repeat with one leg for 2-3 sets, then change legs.
3. Side-Lying Hip Abduction
Strong glute muscles are important for completing everyday activities without putting excessive strain on your other muscles. If you have weak glutes, your back takes the extra strain. This can cause a range of problems, including chronic back pain. Keeping your glutes strong will therefore help you with everyday tasks like standing up and help to prevent unnecessary back discomfort.
Lie on your right side on the yoga mat, keeping your legs straight and hips aligned. Put your right arm under your head with your left palm supporting your body.
Bend your right knee to a 90º angle. Keep your left leg extended and straight.
Raise your left leg several inches off the floor and hold.
Lower the left leg and repeat 10-12 times.
Repeat on the other side.
Adapted Exercise: Banded Seated Hip Abduction
This is an alternative for people who prefer not to get onto the floor.
Sit comfortably in a chair with your mini resistance band looped above your knees.
Sit forward enough in the chair that you're able to keep both feet flat on the floor.
Keep your back straight and push your knees apart. You should feel a stretch in your lateral hip muscles.
Bring your knees back together slowly and repeat.
Do 2-3 sets of 10-12 reps.
4. Supported Mini Squats
Essentially, this exercise is a controlled, mini version of getting up from a chair. Make sure the support you use is heavy enough not to move or slip as you rest your weight on it.
Stand behind a chair or couch with your feet hip-width apart. Place your hands on the backrest for support.
Push your buttocks out and bend your knees to a 45º angle, paying attention not to let your knees extend beyond the line of your toes.
Return to a standing position.
Perform 2-3 sets of 10-12 reps.
Adapted Exercise: Wall Sit
This can be a good alternative if you feel insecure supporting yourself on a chair.
Press your back firmly against a wall with your feet hip-width apart.
Keep your back pressed against the wall while you bend your knees and slide down as far as you can.
Squeeze your abdomen and press your lower back and shoulder blades against the wall. Hold for around five seconds.
Slide back up the wall to return to a standing position.
Perform 2-3 sets of 10 reps.
Stay Mobile for an Independent and Fulfilling Life
There are many simple exercises you can incorporate into your daily routine to stay mobile for as long as possible. Keeping a close eye on your back muscles as well as developing and strengthening your leg and glute muscles can help you remain more independent and prevent injuries.
Before starting a new exercise program, it’s essential to consult your doctor or physical therapist to make sure the exercises are appropriate for you and to ensure you are performing them correctly. It’s also a good idea to have someone with you the first few times for safety and timely feedback on your technique.