You’ve just been dropped off at the GP surgery, or maybe you’re home after a trip to the supermarket. You open the car door, swing your legs round, and… pause. You have to think about it. Not because you’re unfit, but because the movement itself—twisting, lowering, standing up from a low seat—has become a sequence that needs its own attention. A car seat isn’t a dining chair. It’s lower, softer, and you’re often turning at the same time as rising. It’s a distinct physical skill, and one that often gets overlooked until it becomes a problem.
This article is for information only and is not medical advice. Always consult your GP before starting any new exercise programme or using mobility aids.
Falls are the leading cause of injury among adults over 65, and car transfers—getting in and out—are a frequently reported moment of difficulty.
–CDC
It’s a skill because it combines a squat, a twist, and a single-leg balance all at once, while you’re interacting with an unstable environment. Most people don’t practice this specific sequence, so they compensate with awkward movements that increase their risk of a fall or injury.
Why This Matters
Getting out of a car safely requires a combination of hip and knee mobility, leg strength, and balance. Most people focus on walking or general fitness, but the specific motion of going from seated to standing while rotating your torso is a complex movement pattern.
When you lose strength in your quads or mobility in your hips, you start compensating. You might grab the top of the door frame, twist awkwardly, or ‘plop’ down into the seat. These compensations put your shoulders, knees, and lower back at risk. The good news is that, like any other movement, it can be practiced and improved. It’s not a fixed limitation of ageing.
Getting Started Safely
Before you start practicing, it’s worth checking in with the basics. If you’ve had a hip or knee replacement, or if you have arthritis in your spine, some positions will be more suitable than others.
Make sure the car is stable and the door can open fully. A tight space makes the movement harder than it needs to be.
A partially open door limits your turning space. Use the door frame or a grab handle for support, not the door itself.
Stand with the backs of your legs touching the seat. Lower yourself down slowly, keeping your knees together.
Once seated, use your hands on the seat or dashboard to help lift your hips and turn to face forward. Lift your legs in one at a time.
Do not grab the open door or the headrest for support. They are not stable and can shift, causing you to lose balance. Always use the door frame, the back of the front seat, or a sturdy grab handle.
What Works and What to Look For
The standard advice is ‘back first, then legs.’ This is sound because it turns a complex twisting movement into a simpler lowering and rotating sequence. One common misconception is that you should keep your knees wide apart. In fact, keeping your knees together as you lower or rise provides better stability and reduces strain on the hips.
| Approach | Sedan / Lower Car | SUV / Higher Car |
|---|---|---|
| Getting in | Lower yourself directly onto the seat, then scoot back and swivel legs in. | Step up sideways using the running board if needed, then lower onto the seat. |
| Getting out | Swivel legs out first, keeping knees together, then push up from the seat using the door frame. | Stand up from the seat first, then step down carefully using the running board. |
| Key challenge | Standing up from a low seat requires strong quads and hip flexors. | Stepping up and down requires good balance and hip mobility. |
If you have limited hip mobility, reclining the seat slightly before getting out can help. This brings the seat base higher and reduces the angle of bending needed. For arthritis in the knees, a simple swivel cushion can make a huge difference. It reduces the need to twist your torso while your feet are planted. Building the underlying strength is also key. Targeted strength exercises for the legs and glutes directly improve your ability to rise from a low seat.
Options Worth Considering
If you find yourself struggling regularly, or if you’ve had a close call, a few aids can help bridge the gap.
A walking stick isn’t just for walking. It’s a fantastic tool for stability during the car transfer. Once you’re standing, you can use it to steady yourself before you take the first step. The Asterom Wooden Walking Stick is a good option because it’s adjustable, has a comfortable ergonomic handle, and is sturdy enough to take your weight as you push up from the seat. It’s a simple tool that gives you one extra point of contact with the ground.
The other side of the coin is building the strength to get up more easily. A MCombo Dual Motor Riser Recliner at home can help you practice the standing-up motion in a safe, controlled environment. The dual motor means the back and footrest move independently, allowing you to find a position that reduces pressure on your knees and hips. Over time, the practice of rising from a chair translates directly to the motion of getting out of a car.
If stiffness after a long drive is what makes the next exit difficult, addressing muscle tightness can help. The Hyperice Hypervolt 2 Pro Massage Gun is a powerful but quiet tool for loosening up tight quads, glutes, and lower back muscles before you attempt the exit. It’s not a replacement for strength, but it can make the range of motion easier to access.
Note: A massage gun is for use on soft tissue, not bones or joints. Avoid using it directly on the spine or any area that feels acutely painful.
Narrowing It Down
So, what should you focus on if you want to make this specific skill easier?
If you feel unsafe or unstable during the transfer, start with the walking stick. It’s the cheapest, simplest intervention, and it gives you immediate confidence. If the problem is more about stiffness and pain, then the massage gun or a swivel cushion might be the better first step. If you realise that standing up from any low seat is becoming a struggle, then consider the riser recliner. The key is to identify where the bottleneck is: is it stability, strength, or flexibility?
Practice the ‘sit to stand’ motion at home without using your hands. Stand up from a sturdy dining chair 10 times. This builds the specific quad and glute strength needed for car exits. If you can’t do it without your hands, that’s a clear sign to focus on leg strength. A gentle fitness routine for chronic pain can also be a good starting point if joint pain is holding you back.
- Getting in and out of a car is a specific skill that requires hip mobility, quad strength, and balance—it’s worth practicing separately.
- Always use stable supports (door frame, grab handle, walking stick) and avoid grabbing the door itself.
- Simple aids like a walking stick, swivel cushion, or a riser recliner at home can dramatically improve safety and confidence.
Closing Thoughts
Staying mobile isn’t just about walks or classes. It’s about the small, everyday movements that keep you independent. Getting in and out of a car is one of those. You don’t need a gym membership to practice it, just a bit of awareness and maybe a simple tool like a walking stick or a riser recliner to help build the strength. Your body knows what to do. Sometimes it just needs a bit of support and a little practice to do it safely.
References
Here are the sources I used to put this together. They’re worth a read if you want to go deeper.
Uber Health: How to Enter and Exit a Car – A practical guide from a physical therapist explaining the mechanics of car transfers, with specific advice for different vehicles and mobility limitations.
Columbia Doctors: Mobility Problems – Getting Out of a Car Safely – A clear, step-by-step medical overview of safe car exit techniques, covering how to use supports and when to seek professional help.
CDC: Falls Data and Research – The source for the statistic on falls among older adults, highlighting why balance and stability during daily activities like car transfers matter.
