How to Stand Up or Sit Down With Control

Do you struggle to get up from your chair without rocking?

Or when you sit, do you drop down or plop a little harder than you’d like?

If either of these scenarios sounds familiar, you’re not alone.

Sitting and standing with confidence is about using the right muscles at the right time. Keep reading to get a better understanding of how your muscles work and learn two exercises to help you stand up or sit down with control.

Understanding Your Muscles

When struggling to stand up or sit down, it helps to know what’s happening with our muscles.

When you stand up, your muscles perform a concentric movement, which means they contract to lift you against gravity. Think of this as your muscles shortening as they work to lift your body from the chair.

When you sit down, your muscles perform an eccentric movement, meaning they’re lengthening while still staying engaged to control your descent. This control helps you lower yourself slowly, so you don’t end up dropping too quickly or plopping.

Both movements are important for daily function and strengthening them can make a huge difference in how comfortably and confidently you move.

So, let’s dive into two exercises that target these muscle actions, helping you regain strength and control when standing or sitting.

Exercise 1: Sit-to-Stand

This exercise helps you build strength for the upward motion of standing, with a little support to make the movement easier at first. Here’s how to do it:

1. Grab a pad or cushion and place it on a sturdy chair with a hard back. The pad ensures your hips are sitting higher than your knees, making it easier as you work on building strength.
2. Sit tall towards the front of your chair with your feet flat on the floor, about hip-width apart. Engage your core and lean slightly forward.
3. Press through your heels as you push up to stand. Focus on using your legs to lift yourself, not your arms.
4. Slowly lower back down until you sit on the pad, keeping control of the movement as you lower yourself.

Repeat this for 10 to 15 repetitions and complete two to three sets.

As you get stronger, try using a thinner pad or eventually no pad at all, working your way up to standing from a regular chair.

If you find yourself struggling, you can start with a chair that has arm rests.

Exercise 2: Controlled Squat

This exercise focuses on the downward motion — building control as you sit down. It’s all about using your muscles to slow your descent, helping to avoid that sudden drop into the chair. Here’s how to get started:

1. Stand in front of a chair with your feet hip-width apart. The chair should be behind you, close enough to catch you if you sit. To start, you can place a pad on the chair.
2. Slowly lower yourself toward the chair by sitting your butt back and bending at your hips, as if you’re going to sit down. Keep your core engaged and your weight in your heels.
3. Pause just above the chair for a moment, then return to standing.

Aim for 10 to 15 repetitions and two to three sets.

As your control improves, you can adjust the height of the chair or work on slowing down the descent even more.

Building Strength, Building Confidence

Practicing these exercises regularly can help you strengthen the muscles that make standing up and sitting down easier. Not only does this make everyday tasks more manageable, but it also helps you feel more in control of your movements, reducing strain on your joints.

Remember, consistency is key! Start with a few repetitions and gradually increase as your strength improves. And most importantly, listen to your body — if something doesn’t feel right, adjust the movement or reach out for guidance.

Do you struggle to stand up or sit down and want a more personalized plan to regain control?

Let our Physical and Occupational Therapists help! We can provide personalized strategies and exercises to improve your strength and stability, helping you stay safe and active.

Treatment is covered by insurance, no referral is needed, and with multiple locations across Western New York and virtual care, you can find a place and time that work for you.

Click the button below to get started.