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Classic Chair Syndrome
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DEAR JIM: For the past year I have found it more and more difficult to get up from my chair - especially my favorite recliner in front of the TV. I start to get up but often just fall back into the chair because I don't have the strength to stand up all the way. Sometimes I even have to call my wife to help pull me up. I'm 77, so maybe just getting older has something to do with it, but I've been reading your column for a long time and thought, perhaps, you might have a suggestion. -- JUST GETTING OLDER IN OJAI
DEAR JUST GETTING OLDER : A "syndrome" is defined by Webster's as "a set of symptoms that together characterize a disease or disorder." It sounds as though you are suffering from both the disease of inactivity and a disorder called "Classic Chair Syndrome." I just made it up, of course, but it sounds impressive, doesn't it? But before you try to impress all of your friends by telling them about this horrible affliction, let's cure it instead.
Age probably has nothing to do with your problem, and inactivity probably has everything to do with it. Your leg muscles have simply become weakened over time, and when you sit - especially for long periods of time and particularly in your recliner or other low soft-seated chair - you can't get up. Even walking doesn't strengthen the thigh muscles enough to prevent this from happening because walking requires only limited flexion of the hip, so the upper muscles of the hip and thigh are not sufficiently activated.
To begin with, I would suggest that you find a staircase with at least 5-10 steps and start walking up and down the stairs at least 4-5 times a day without leaning on the banister. Hold on to the banister for balance, but let your legs do the work, and be sure not to lean forward as you are climbing. Stand up straight so that the large muscles in your hips and thighs can support your weight, and push off of your instep - not your toes - so that you don't develop knee problems.
Another simple exercise is to stand in front of your favorite chair with your hands on your hips. Keep your feet flat on the floor and slowly begin to lower yourself down into a seated position extending your arms out in front of you for balance as you begin to sit. Use a cane or the back of another chair to hold on to in front of you for support if necessary. Forget your pride, and stick your rear end back as far as it will go. As soon as your posterior touches the seat, immediately begin to stand up again and return your hands to your hips. If your knees are extending over or ahead of your toes, you are not sticking your hindquarters back far enough. Perform this exercise at least once a day for at least 15 repetitions. Keep your body straight and your head up so that your legs - not your back - are doing all the work. The worst thing that can happen is that you might fall back into your chair, and the only thing you will hurt is your pride. Deal with it.
"Classic Chair Syndrome" is a common problem among seniors and can have a negative impact on their quality of life because it affects many of their day-to-day activities such as getting in and out of a car, getting up from a theater seat, or even getting up from the toilet. However, most seniors are not willing to perform even these simple exercises, so their physical condition will continue to deteriorate. It's a matter of personal choice, and nothing can dissuade people who stubbornly refuse to take responsibility for their own care.
However, if you are serious about doing something for your problem, start doing these exercises today, and then tell your friends how you were involved in a special case study for the cure of Classic Chair Syndrome. They will be duly impressed, and you will be able to get out of your recliner during the commercial breaks without asking your wife for help. Go for it!
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