The Chair Stand Exercise strengthens muscles in abdomen and
thighs. Sit toward the middle or front of a chair and lean back so that
you are in a half-reclining position, with back and shoulders straight,
knees bent, and feet flat on the floor. Be sure to place pillows against
the lower back of the chair first, to support your back and keep it straight.
Using your hands as little as possible (or not at all, if you can), bring
your back forward so that you are sitting upright. Your back should no
longer be leaning against the pillows. Keep your back straight as you
come up, so that you feel your abdominal muscles do the work; don't lean
forward with your shoulders as you rise. Next, with feet flat on the floor,
take at least 3 seconds to stand up, using your hands as little as possible.
As you bend slightly forward to stand up, keep your back and shoulders
straight. Take at least 3 seconds to sit back down. Your goal is to do
this exercise without using your hands as you become stronger. Repeat
8 to 15 times. Rest; then repeat 8 to 15 times more.
Summary:
- Place pillows against back of
chair.
- Sit in middle or toward front of chair,
knees bent, feet flat on floor.
- Lean back on pillows, in half-reclining
position, back and shoulders straight.
- ]Raise upper body forward until sitting
upright, using hands as little as possible.
- ]Slowly stand up, using hands as little
as possible.
- Slowly sit back down.
- Keep back and shoulders straight
throughout exercise.
