Chair Squat to Toe Stand
Positioning:
1. Start by standing tall with your feet shoulder-width apart.
2. Keep your arms crossed over your chest or extend them in front of you for balance.
3. Ensure your back is straight and your core is engaged.
**Movement 1. Squat Down:
- Begin by bending at your knees and hips, lowering your body as if you are going to sit back into a chair.
- Keep your weight centered over your heels and ensure your knees do not extend past your toes.
- Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
2. Return to Standing:
- Press through your heels to rise back up to a standing position.
- Extend your legs fully and engage your core at the top.
3. Toe Stand:
- Once fully upright, lift your heels off the ground, rising onto your toes.
- Hold this position for a moment, balancing on your toes.
4. Lower Back Down:
- Slowly lower your heels back to the ground, returning to the standing position with your feet flat.
5. Repeat:
- Perform the squat again immediately after returning to the standing position.
- Aim for 10-15 repetitions, resting if needed.
Tips:
- Focus on your form throughout the exercise to prevent injury.
- If you feel off balance, use a wall or chair for support.
- Breathe evenly; inhale as you lower into the squat and exhale as you rise.
- Start with a few repetitions and gradually increase as you become more comfortable.
