Standing · Strength · one minute

Sit to stand

Also called chair stands, sit to stands or chair squats.

How to do a sit to stand

1. Place a sturdy chair with its back against a wall so it cannot slide.
2. Sit near the front of the seat with your feet flat and slightly apart.
3. Lean forward a little and stand up, without using your hands if you can.
4. Stand tall for a moment, then sit back down slowly and gently.

In Vaskuna the voice says: “Sit near the front of the chair, feet flat. Lean forward and stand up, hands free if you can, then sit back down slowly.”

Go gently

Use a sturdy chair that cannot slide.

Breathe out as you stand up, and keep breathing as you sit.

Make it easier

Push up with your hands on your thighs or the armrests, sit on a cushion to raise the seat, and do fewer repetitions.

Make it a little harder

Take a slow count of three to lower yourself back onto the seat.

Have within reach

• A sturdy chair
• A clear stretch of wall

In a session

In Vaskuna this usually lasts one minute. It is part of three routines: Chair strength, Chair strength plus, Full body steady.

Questions

What if I cannot stand up from a chair without using my hands?

That is fine, and many people start that way. Push up with your hands on your thighs or on the armrests. Keep the chair against a wall so it stays put.

Why should the chair be against a wall?

So it cannot slide backwards as you sit down. Choose a sturdy chair without wheels and push its back against the wall before you start.

More strength movements

• Heel raises
• Wall push
• Standing knee lifts
• Seated leg extensions
• Wall sit
• Counter push-up
• Side leg lift
• Standing heel curl
• Gentle hip hinge

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.