A Personal Introduction
I am almost 80 and I exercise with intention every day working on my strength, balance, and aerobics.
I have struggled from time to time moving from a seated position to a standing position, and I felt vulnerable.
There is no way I want to fall at my age.
I know too many people who have fallen, whether a bone in their lower body broke and down they went, or a bone broke first causing them to fall.
Either way, the result wasn’t good and I don’t want that to happen to me.
When I discovered the “Sit to Stand” and the “Low Squat” exercises, they immediately became part of my daily workouts.
My lower body strength has improved.
My overall balance is much better, and I feel generally safer than before I included this exercise into my routines.
My cakes and casseroles taste better; my kitty litter doesn’t stink; I don’t mind leaves so much anymore.
What is the “Sit to Stand” exercise?
Also known as a chair rise or chair stand, the sit to stand exercise involves sitting down and standing up from a seat without using your hands for assistance.
It helps to improve strength and balance in muscles that help you sit down and stand up.
It’s also a great exercise for anyone recovering from a surgery that impacts mobility, such as a knee or hip replacement, or for anyone looking to increase core, thigh, hip, or glute strength.
What muscles does the Sit to Stand work?
The sit to stand exercise helps to strengthen your core muscles, which helps you maintain stability in everyday activities, such as walking, reaching for objects, or shifting your weight from one foot to another.
The Sit to Stand also strengthens muscles in your thighs, hips, and butt, including your …
Quadriceps
These muscles are located at the front of your thigh between your hip and your knee.
They are responsible for extending your leg when you are pushing yourself up into a standing position and pulling your leg back in to your body when you are sitting back down.
Hamstrings
You hamstring muscles are located at the back of your thigh between you hip and your knee.
They work in tandem with your quadriceps to control the motion of sitting and standing. They help in bending the leg and extending the hip joint.
Glute Maximus
This is your major butt muscle.
It’s primarily responsible for hip extension, a key motion when standing up from a seated position.
Erector Spinae
These are the muscles that run along your spine and help you maintain an upright posture.
Calves (gastrocnemius and soleus)
These muscles are between your knee and your ankle in the back of your legs.
They help in lifting your heels and stabilizing your ankles when you push off the ground to stand.
Benefits of the Sit to Stand Exercise
By strengthening your core, thighs, hips, butt, and your ankles, you may notice many benefits, such as:
- Easier recovery from and injury or surgery of your hip, knee, or ankle.
- Improved ability to do everyday activities, such as sitting down, standing up, or climbing stairs without pain, and walking.
- Better balance and mobility which leads to more independence.
- Increasing bone density and muscle mass to keep you generally stronger.
Did You Know
The Sit to Stand exercise is probably included in most physical therapy programmes.
The Sit to Stand exercise is for more than just recovering from an injury or surgery.
The Sit to Stand exercise is one of the top treatments for joint and muscle pain.
The Sit to Stand exercise helps build strength, improve mobility, and reduce pain.
The Sit to Stand exercise should be included in your daily exercise routine.
The Sit to Stand exercise will help you with many of your daily activities.
The Sit to Stand exercise will help you with your Low Squat.
How do I do the Sit to Stand Exercise?
About The Author
