Building a Foundation of Leg Power and Mobility - Sit to Stand
Today, we’re going to learn about an exercise that might look simple but can make you stronger every day – it’s called the sit to stand. Sometimes we don’t do it the right way, and that can hurt our knees and back without us knowing. But don’t worry, I’m here to show you how to do it right!
What is Sit to Stand and How It's Like Squatting:
The sit to stand is a bit like a special version of a squat. A squat is something we do every day when we bend our knees to sit or stand. But if you’re feeling pain in your knees or back, not doing the squat right can make it worse. That’s why we need to learn the proper way to do the sit-to-stand exercise.
Getting Ready: Sit to Stand
Before we start, let’s gather a few things to make the sit-to-stand exercise even better. You’ll need a regular chair – nothing fancy. And if you want, grab a couple of soft cushions to raise the chair’s height. These cushions will help make the exercise more comfortable for you.
Steps to Do Sit to Stand:
- - Scoot forward so your bottom is near the front edge of the chair. Put your feet under your knees – that's super important for doing it right.
- - Keep your back straight and lean a little forward, so your chest is over your knees. This way, your bum muscles (glutes) work well and your thigh muscles (quads) don't get too tired.
- - Push your feet down into the floor, and stand up straight by straightening your knees and hips. Squeeze your bum muscles at the top to make them even stronger.
- - To sit back down, keep your back straight and lean forward slightly. Stick your bum out gently, and then bend your knees and hips to lower yourself back to the chair.
Common Mistakes to Watch Out For:
- - Don't bend your back too much when standing up – it's better to keep it straight.
- - Make sure to lean forward a bit – this helps your bum muscles work well, not just your thigh muscles.
- - Don't use quick, jerky movements. Go slow and controlled to make sure you're using the right muscles and getting all the good stuff from the exercise.
Making it Easier or Harder:
Once you get really good at the basic sit to stand exercise, you can make it easier or harder. If you want to make it easier, use some cushions to lift the chair.
But remember to keep your feet flat on the floor. If you’re ready for a challenge, try doing the sit-to-stand on one leg or holding weights on the sides.
You can also lower the chair seat to make it a bit harder.
How Many Times and When:
Start by doing the sit to stand exercise about 15 times in a row. Do this two times every day. But listen to your body – if it feels too hard, you can do fewer or take a break. As you get stronger, you can do more.
Now you know how to do the sit to stand exercise the right way! It’s like a superpower for your legs and bum. Remember, you can start slow and then make it more challenging as you go. Keep practicing, and soon you’ll be a sit to stand pro! If you have any questions, feel free to consult one of our Burnaby Physiotherapists at EastWest Physiotherapy
