How to Sit Up in Bed After Stroke (Without Struggling or Getting Stuck)
Hey Fam!
One of the most underestimated challenges after a stroke isn’t walking.
It’s getting from lying in bed to sitting up.
Many stroke survivors tell me this feels awkward, exhausting, or impossible — even when they can already sit or stand with help. The good news is this:
👉 You don’t need more strength first.
👉 You need better strategy and sequencing.
In this week’s newsletter and video, I break down a step-by-step method to help you sit up in bed more efficiently by using your stronger side properly.
The Key Principle: Use Your Stronger Side to Help the Weaker Side
After a stroke, one side of the body usually has more control. Instead of fighting this, we use it intelligently.
The goal is to create leverage, not effort.
That means:
Using your stronger arm to push
Using your stronger leg to guide and turn
Letting your body roll, instead of trying to sit straight up
Step 1: Roll First (Don’t Try to Sit Straight Up)
A common mistake is trying to crunch straight up from your back.
This is inefficient and very difficult after stroke.
Instead:
Turn your body toward your weaker side
Let your trunk and shoulders rotate together
Think “roll first, sit later”
This sets your body up for success.
Step 2: Use Your Stronger Leg as a Lever
Here’s a technique many people miss:
👉 Hook your stronger leg behind your weaker ankle
This does two things:
It pulls your weaker leg off the mattress
It creates a counterweight that helps your body roll
Your legs are not just passengers — they are powerful tools for movement.
Step 3: Push With Your Stronger Arm
As your legs help rotate your body:
Place your stronger arm firmly on the bed
Push the mattress away from you
Let the arm assist your trunk into sitting
You are not lifting yourself up — you are redirecting your body weight.
Common Mistakes to Watch For
If sitting up feels stuck or clumsy, check for these:
Not turning enough before trying to sit
Leaving both legs passive on the bed
Trying to pull up with the neck or shoulders
Rushing the movement instead of sequencing it
Small adjustments here make a huge difference.
How Often Should You Practice?
This isn’t about long sessions.
I recommend:
Practising each phase separately
Doing short sets several times a day
Repetition builds confidence and independence.
Why This Matters
Being able to sit up in bed means:
Less dependence on caregivers
Safer transfers
More confidence to start your day
It’s one of the most important foundation skills in stroke recovery.
👉 Watch the full video here to see the technique demonstrated clearly:
You’re not weak.
You just haven’t been shown the most efficient way yet.
To your recovery,
BP
P.S. If this helped you, consider sharing it with someone who struggles to sit up in bed after a stroke. This one skill can change how independent their day feels.