VIDEO 3. Sit to stand exercise

This exercise involves transitioning from a seated to a standing position, targeting lower extremity muscle strength, balance, and coordination. It is also a fundamental skill for daily life activities. The sit-to-stand exercise offers functional benefits. The exercise is as follows: sit upright in the chair with feet shoulder-width apart. Move forward towards the front of the chair. In this position, retract the feet, ensuring that the heels are behind the knees. Hands can be kept at the sides. To enhance balance and coordination during the exercise, specific techniques and variations can be incorporated into the program. To make it more challenging, the exercise can be intensified by holding the arms crossed over the chest and slightly leaning forward from the hips. Then, rising to a standing position with equal weight on both feet. Ankles, knees, and hips should be completely aligned. Subsequently, return to a seated position. Additionally, rotational movements should be avoided during the exercise. To facilitate this exercise, a higher chair can be used.  MUSCLES WORKED: Glutes, quads, hips, calves, core and back