How to do it
You need: A sturdy chair with armrests.
Sit towards the front of a firm chair with armrests, feet flat and hip-width apart. Have a helper stand alongside if your balance is unsteady.
- Shuffle your bottom forwards to the edge of the seat.
- Bring your feet back so they sit just behind your knees.
- Lean your chest forwards over your feet, so your nose is over your toes.
- Push down through your feet and the armrests to stand up.
- Once standing, pause and steady yourself before you walk.
- To sit, reach back for the armrests and lower yourself slowly with control.
Form cues
- Your weight moves forward over your feet before your hips leave the seat.
- You push evenly through both feet, not just the stronger one.
- You rise and lower slowly rather than being thrown up or dropping back down.
Common mistakes
- Pulling yourself up on your helper - use the armrests instead.
- Leaving your feet too far forward, which makes standing much harder.
- Falling back into the chair without control.
Safety: Stop and message your physio if you have a fall, sudden new weakness, numbness, difficulty speaking, or a severe headache.