How To Do Chair Stands Video

Work out your quadriceps muscles. Learn some great exercises and stretches for your workout routine in this fitness video.

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Use pillows to support back
Don't stand up or sit down too fast
Slide all the way to back of chair

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. I'm going to show you how to do a chair stand for seniors. Pillows are really great because you can place them in a lower portion of your back and this is going to help support that back. So if you have one, go ahead and put a pillow behind your back now. One side to the very back of the chair, you're going to feel the lower potion of your back in this chair, hands are going to go down by your sides as comfortably. You're going to tuck the pelvis under, supporting that lower back, and we're going to slowly rise so we're up to an upright position. Take the hands, place them on the thighs, and we're going to sit up. Sit up nice and slow. I want you think about 3-second breathe, one, two, three, sit down and bring it back. Standing up, one, two, three, lift and lowering. What we're working right now are your quadriceps muscles mostly. So I want you really think about engaging those muscles as you stand. Stand up, one, two, and three and lower. As you lower, you're pushing your back and your glutes back towards that pillow, relaxing the pelvis. You're going to avoid standing up too fast and dropping down too fast. Take your time. Relax your shoulder. So steps to remember: Feet need to be right underneath in line with your ankles, think 90-degree angle, relax your back, slide up, get yourself into an upright position. Step two, as you stand up, you're trying to push into those legs lengthen and standing up, think one, two, three, slowly lower yourself down, one, two, three. Once you become more comfortable, try to take those arms out. See if you can do it without using arms. Lift up, stand up, three, and lower. You're going to do about 8 to 12 repetitions, resting 2 to 3 minutes in between each set. And that's how you do your chair stands for seniors.

How to Do Chair Stands Video

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