Supported Legs on a Chair

A rest that asks almost nothing

Resting the calves on a chair lets the hips and knees bend to about a right angle, and the lower back can settle toward the floor. Many people find it more comfortable than Legs Up the Wall, because the hamstrings are not stretched at all. It needs no flexibility or strength, just a clear space on the floor and a stable chair or sofa.

How to set it up

• Place a stable chair on a non-slip surface, with a mat or blanket on the floor in front
• Sit sideways next to the chair, then lower onto your side and roll onto your back
• Lift the legs and rest the calves along the seat
• Move closer or further until your hips and knees are both at about 90 degrees
• Rest your arms by your sides or on your belly, with a thin cushion under your head if you like
• Cover yourself with a blanket, close your eyes, and stay for 5 to 15 minutes

Getting the fit right

• Seat too high: fold a blanket beneath your hips, or use a lower surface
• Seat too low: add a firm cushion or folded blanket on the seat
• Too far from the chair: your legs will strain, so move closer
• Hard seat edge: lay a folded towel over it, to keep it from pressing into your calves

Legs on a Chair vs Legs Up the Wall

• Legs on a Chair: knees bent, no hamstring stretch, and often easier on the lower back
• Legs Up the Wall: legs straighter and higher, with a gentle stretch along the backs of the legs
• Both: restful, and neither requires any strength. Choose whichever you can relax in

Who should take care

After the first trimester of pregnancy, lying flat on your back may become uncomfortable, so Side-Lying Rest is usually a better choice. If you have heart problems, uncontrolled blood pressure, or reflux that gets worse when lying down, ask your clinician first. To come out, take the feet off the chair, roll to your side and pause there before sitting up, so that you do not feel lightheaded.