Do you have trouble getting out of your chair? How about bending over to pick something up? Here are some helpful hints.

Sit to Stand:

– Sit at the front of the chair

– Sit tall (back straight, chest out)

– Feet are hip to shoulder width apart

– Feet flat on the floor with toes directly below the knees

– Hip Hinge (folding at the hips, back stays solid)

– Shoulders over knees

– Hands placed on upper thigh or out in front of you for balance

– Look straight ahead

– Inhale

– Squeeze your butt & exhale on the way up

– Lift off

If this is too difficult, practice forward reaching (solid back) with hip hinge to lift off (hips come off the chair). You can start with a chair that has arms & practice until you don’t need the arms any longer. If your knees hurt while practicing, make the seat a little higher by adding a cushion or a couple of pillows. Always make sure you feel safe!

To start with the Hip Hinge, you can try the Wall Tap Hip Hinge:

– Standing with your back to the wall just a bit away from the wall

– Brace your trunk, keeping the back solid (movement is through the hips, not the back)

– Reach & tap your butt to the wall

– You can place your hands at your hips & fold at your hips

– Start close to the wall & gradually move further away

Broom Handle Hip Hinge:

– Using a broom handle or other similar object, hold behind you from your head & down your back

– The handle should stay in contact with you from the back of your head, between your shoulders & right down to your butt crack.

– Hinge (fold) at the hip

– If at any time during the hip hinge, the broom handle comes out of contact with any of those 3 points, you need to correct your form.

When you use the hip hinge to pick something up, be sure that you are not reaching out in front of you. Have the object close to your toes or between your feet.

To refresh your memory on how to engage/brace your core/trunk, search ODN for the article posted on September 10, 2016. Let me know if you could use a little help with keeping your back solid, going from the sit to stand position or hip hinging. I am happy to help :)

Disclaimer: It is my pleasure to answer your questions regarding exercises. I am not however able to help you if you’ve recently had an injury or surgery & have not yet received your doctors approval to exercise. You must have the green light to start an exercise program before I can recommend appropriate exercises for you. I am all about safety first!

Move more to feel better. Where there’s a will, there’s a way & I can find a way that works well for you.

kettlebellkandice@gmail.com