Getting out of a chair might seem simple, but it can be a painful and challenging experience for many. This difficulty often stems from a lack of strength and muscle mass, which can decline with age. Did you know that after age 30, your strength, muscle, and power decline by approximately 3-8% per decade, accelerating even more after 60? The good news is that it's never too late to start building strength and regaining independence.
In this post, we'll explore why getting out of a chair is challenging, the consequences of not addressing this issue, and a step-by-step guide to help you improve your ability to rise from a seated position with less pain.
Why Can Getting Out of a Chair Be Difficult?
As we age, our muscles and joints change, affecting our mobility and strength. The ability to get out of a chair involves several muscle groups, primarily in the hips and knees, performing a squat motion. If these muscles are weak or if there's joint pain, standing up can become difficult and painful.
The Consequences of Ignoring the Problem
When we lose the strength to perform basic movements like getting out of a chair, our independence is at risk. This can lead to reliance on carers or the need to move into a care home. The decline in muscle mass and strength can also affect other daily activities, such as getting out of bed, walking, or bathing.
5 Steps to Improving Your Ability to Get Out of a Chair
1. Understand the Movement
Getting out of a chair is essentially a squat. This motion involves your hips and knees working together to lift your body. Understanding this can help you focus on the right muscles and movements during exercises.
2. Find the Right Height
Start by finding a chair height at which you feel minimal pain (below 4/10 on the pain scale) that does not worsen with movement. (Check out the blog post on pain rules for more information on this) You might need to use cushions or blocks to adjust the height. Aim for a height at which you can perform 6-8 reps without stopping.
3. Positioning
Seated Position: Sit in the chair with your feet shoulder-width apart.
Hands Position: Place your hands overhead or in front of you to avoid using them to push off your thighs.
Lean Forward: Lean forward so your shoulders are over your mid-foot. This helps distribute the load evenly and can be easier on your knees.
4. Standing Up
Push through your feet to stand up, using your hips and knees.
Avoid using your hands to push off your thighs.
5. Sitting Down
Reverse the motion by moving your hips and knees simultaneously.
Lower yourself slowly, taking 3-4 seconds to sit down. This controlled movement helps to build strength and protect your joints.
Exercise Routine
Perform this exercise for 3 sets of 6-10 reps.
Aim to do this routine 2-3 times a week, or daily if you feel recovered.
Tips for Better Results
Move Slowly:
Take 2-3 seconds on the way up and 3-4 seconds on the way down. This controlled pace helps improve tendon health and muscle strength.
Consistency:
Consistent practice is key to seeing improvement. Gradually reduce the height of the chair as you get stronger.
Listen to Your Body:
Ensure you are not experiencing sharp or increasing pain. Adjust the exercise as needed to stay within a comfortable pain range.
Building the strength to get out of a chair without pain is about improving this one movement, regaining independence, and enhancing your quality of life. With consistent effort and the right approach, you can make significant progress and even move on to adding weights for further strength development. Start today and take the first step towards a stronger, more independent you.
If you're ready to take control of your mobility and reduce pain, book a consultation with us today. We offer personalised coaching plans tailored to your needs.
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