Скачать или смотреть Building a Foundation of Leg Power and Mobility - Sit to Stand

In today's video, Mike Wong from EastWest Physiotherapy will dive into into a deceptively simple yet incredibly beneficial exercise for your daily routine - the sit-to-stand. Many of us unknowingly make mistakes when performing this exercise, which can put unnecessary stress on our knees and back.

The sit-to-stand exercise is a modified version of the squat, a movement we do every day. But if you're dealing with knee or back pain, improper squatting technique can worsen the discomfort. Learning the right way to do the sit-to-stand is crucial for your well-being.

Before we begin, let's gather a couple of things for an optimal sit-to-stand experience. You'll just need a regular chair, nothing fancy. And if you want, grab a couple of cushions to adjust the chair's height for your comfort.

Steps to Perfect Your Sit-to-Stand:

Scoot forward on the chair, close to the edge. Make sure your feet are right under your knees for proper alignment.
Keep your back straight and slightly lean forward, bringing your chest over your knees. This engages your gluteal muscles and reduces strain on your quads.
Push your feet into the floor, straightening your knees and hips as you stand up. Squeeze your buttocks at the top to engage your glutes even more.
To sit back down, maintain a straight back and gently lean forward, sticking your buttocks out. Bend your knees and hips, lowering yourself back to the chair.
Common Mistakes to Avoid:

Avoid overextending your back when getting up – keep it straight.
Remember to lean forward a bit to engage your gluteal muscles effectively, not just your quads.
Steer clear of using momentum to stand up – focus on slow, controlled movements for maximum benefit.
Taking It to the Next Level: Progressions and Modifications:
Once you've mastered the basic sit-to-stand, you can explore progressions to make it easier or more challenging. To make it easier, raise the chair height using cushions or a higher chair, while keeping your feet flat on the floor.

For those seeking a challenge, try the sit-to-stand on one leg or hold weights on the sides. Lowering the chair seat adds extra difficulty.

How to Begin:
Start with 15 repetitions of the sit-to-stand exercise, completing two sets per day. Remember, it's important to listen to your body and gradually increase the intensity as you progress.

Don't forget to hit the like button if you found this video helpful and subscribe for more fitness tips and exercises. Let's work together towards a healthier and stronger you!

Chapters:
0.00 Intro
0:36 Equipment needed
0:47 Steps to Perform the Sit to Stand
1:43 Common errors to Avoid in the Sit to Stand
2:17 Progressions and Adjustments to the Sit to Stand
2:50 Repetitions and Sets
3:00 Conclusion

Mike Wong
Registered Physiotherapist at EastWest Physiotherapy in Burnaby, BC

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MEDICAL DISCLAIMER

All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

#physio #squat #legstrengthening