Chairs are structures used to maintain yourself during the day while you work help your body to conserve energy and thus allowing you to work longer times without discomfort. The level of comfort depends heavily on how you sit along with your chair. *Warning humor inside*
1. Initial Conditions
To start, you must attain the correct initial conditions. Make sure your back is aligned with the chair’s structure, most situations this can be attained by positioning your body perpendicular to the ground/base. Your arms are legs should be symmetrical the middle of your body, they should not be
2. Center of Mass
Before you begin to stand up you must understand that this is unlike stand up from a squatted position where your center of mass is directly above your feet. When seated in a chair, your feet are placed in front of your center with your knees forming a right angle with your thighs and calves. If you are to start pushing with your legs alone – like you would standing from a squatted position – you will not succeed. Instead depending on the power you used to get up, you will either slide backwards in a variety of directions or you will flip back if you used an excess of power. So in order to fix this issue you must move your center of mass over your feet, as your feet will be the point on which you apply force to bring you to your standing stance. You can accomplish this by a number of methods.
You can take a heavy object and hold it out in front of you as far as you can, as the farther you stretch forwards, the further you will have moved your center of mass. The closer you get your center of mass to the area above your feet, the easier it will be to stand up without toppling over from lack of balance.
A simpler method would be to lean forwards until you feel that moment where your back end lightly lifts off the chair – this is the point and feeling that will indicate that you are balance and that your center of mass is now over your feet – and you can now proceed to the next major step.
3. Working the floor area
After you have pushed your center of mass over your feet you can now initiate the standing up sequence where your center of mass will begin to move upwards. Standing up is a test of balance, so the fewer axis’s of movement you have to account for, the easier it will be for you to maintain your stance. We live in 3 dimensions but for balance you will only need to worry about 2 of them which are length and width. This can be accomplished by spreading out your feet and pointing your feet perpendicular to the length you have just created. This will maximize your control. Note however, as you increase your area of coverage as you spread your legs apart, when you begin to push down to get up more of your pushing energy will now be directed to the sides and less will be used to get you up. This can be described by this equation xsin(theta) = O, where x represents the force your legs are applying. Theta is the angle
In some cases when leaning forward is insufficient in bringing your center above your feet you may need to thrust yourself to temporarily place yourself in the correct position. From here you now must quickly move up before you lose balance and fall backwards.
4. Moving up
Once you have established your center of mass and have gotten your feet to your desired initial position, it is now time to begin the ascension. To begin you must begin to apply the force pushing down using your leg muscles. You should take care as to neither push too hard nor too quickly as both will be an inefficient usage of energy and calories. Getting up too quickly will also decrease your ability to balance, so do not attempt to stand too quickly unless you are confident with your skills. Arising quickly after sitting down for extended periods of time can also result in light headedness as the blood rushes away from your brain. So be careful with this aspect as well. As you push with your legs you should try to maintain balance in the x and z direction as failure to do so will result in toppling over. So do this you should keep your legs and feet firmly on the floor. Your arms should also not be wailing around as this will throw off your balance and increase the difficulty in standing up. During the entire ascension depending on how you got up, your center of mass should go in the positive y direction as linearly as possibly can. This straight path will ensure the easiest way up.
5. Final Stance
Your final position should be 1 continuous bar. The figure should be aligned along your center in a straight line perpendicular to the floor. I suggest you do not lock your knees just yet for this removes your ability to readjust your body if you are to sway to a direction. I’d also keep your arms out to the side to help adjust your balance as well. When you feel you are comfortable doing so, you can now bring your arms to your sides followed by straightening out your legs and eventually locking them out. Try to hold this for as long as you can, if you have never stood up before your legs and back will tire so take rests often. But hay, if you’ve gotten this far then you have just learned how to stand up from a seated position.
So as a recap things to remember when stand up from a chair
• Place your center of mass above your feet before attempting to stand up
• Keeping your feet spread apart improves your balance but makes it more difficult to push yourself up
• A larger floor area formed by the placement of your feet and legs will improve your balance by minimalizing the directions of possible movement
• Your arms can help you keep balance by raising them to your sides
• Be careful not to rise too quickly for this can throw you off balance or cause dizziness
• Locking your knees while standing up will use less energy but will require a better feel for balancing
So now what?
Now that you’ve mastered the art of standing up from a seated position as well as maintaining your stance for extended periods of time it is now time for you to start walking. However, that will be for another time.