Sit-to-Stand on a Chair
1. Starting Position:
- Sit on the edge of the chair with your feet flat on the floor, approximately hip-width apart.
- Position your knees at a 90-degree angle, with your thighs parallel to the ground.
- Keep your back straight and your chest lifted. You can place your hands on the armrests of the chair or your thighs for support.
2. Prepare to Stand:
- Lean slightly forward, shifting your weight towards your feet.
- Engage your core muscles to support your upper body.
3. Standing Up:
- Press through your heels and push your body upward.
- Use your arms for support, pushing down on the armrests or your thighs if needed.
- Keep your head up and look straight ahead as you stand.
4. End Position:
- Stand upright with your feet shoulder-width apart. Make sure you feel stable and balanced.
5. Sitting Back Down:
- To return to the chair, slowly push your hips back toward the seat.
- Keep your knees behind your toes and lower yourself down gently.
- Control your descent and sit back down until your bottom touches the chair.
6. Repeat:
- Aim for 8-12 repetitions, or as many as you can manage with good form.
Tips:
- If you feel any discomfort, modify your position or reduce the number of repetitions.
- Gradually increase your repetitions as you become stronger and more comfortable with the exercise.
