Sit to stand

Getting into position

Make sure the chair you are sitting on is stable before starting the exercise. Sit tall at the front of the chair, your legs, knees and feet hip-width apart and feet facing forward with toes directly under your knees and your heels on the floor. Rest your hands lightly on the seat or arms of your chair. Lean forward slightly from the hips and tighten your tummy muscles.

The exercise

Prepare to stand after a count of three. Look straight ahead and press down your thighs and feet as you lift your body weight about an inch off the chair. Making sure the movement is controlled, lower your self back to the start. As you progress, raise your body an extra inch at a time, until you stand tall in one swift, controlled movement.

Make sure you can feel the chair touching the back of your legs before you lower.

Build up to eight repetitions, then do the exercise starting with your hands at your side.