How to do it
You need: A firm, higher chair with armrests.
Sit towards the front of a firm, higher chair with armrests, feet hip-width apart. A folded cushion on the seat makes standing easier at first.
- Shuffle your bottom towards the front edge of the chair.
- Draw the operated leg slightly back so the foot is under the front of the chair.
- Lean your chest forwards over your knees, thinking 'nose over toes'.
- Push down through both feet and, using your hands on the armrests only as much as you need, stand up tall.
- To sit down, reach your bottom back, bend at the hips and knees, and lower yourself slowly with control.
Form cues
- Your weight stays even through both feet, not just the non-operated side.
- You lower down slowly rather than dropping into the chair.
- Your knees point forwards over your toes, not rolling inwards.
Common mistakes
- Pushing up mainly with your arms instead of your legs - use them less as you get stronger.
- Flopping backwards into the chair on the way down.
- Letting the operated knee drift inwards as you rise.
Safety: Stop and message your physio if the knee gives way, locks, or becomes much more swollen and painful than usual.