It is important to learn how to get up from a chair safely to prevent fall injuries. With the aging process, we lose strength in our hip and knee extensors (the muscles that help straighten our legs). We rely on these muscles to get up from a chair. For this reason, the elderly have difficulty standing from the seated position. Often the aging population will attempt to "pull up" to standing by grasping objects to make up for muscle weakness. This is a common, yet very unsafe practice. By grasping unsteady objects, falls often result. Learn below how to get out of a chair safely.
Time Required: Seconds
- Move your bottom to the edge of the chair.
- Place both feet firmly and flat on the floor.
- Place both hands on the arm rests of the chair. If there are no arm rests, then place both hands on the edge of the chair.
- Lean forward so that your nose is over your toes.
- Push down through your arms as you help unload your weight off the chair.
- As you are pushing down through your arms, begin straightening your legs.
- Let go of the chair and finish straightening your legs.
- Stand up nice and straight.
- Never grasp unsteady objects to pull up.
- Make sure your move your bottom to the edge of the chair.
- Don't forget to lean forward with your "nose over your toes."