Sit down and Stand up


Coach's Tips


How to

Starting Position

1. Make sure to keep your back straight and your core engaged throughout the movement. 2. Avoid arching your back or using momentum to stand or sit back down. 3. If you are feeling any pain or discomfort, stop the movement and consult with a doctor or physical therapist.


1. Begin by pushing through your heels and engage your core to stand up. 2. Keep your back straight and lift your arms up as you rise to a full standing position. 3. To sit back down, bend your knees slightly and lower your hips back to the chair. 4. Keep your back straight and your core engaged as you lower down.

Breathing Technique

1. As you stand up, inhale deeply through your nose and exhale as you sit back down. 2. Focus on keeping your breathing steady and controlled throughout the movement.


1. Sit on the edge of a chair with your feet flat on the ground about hip-width apart. 2. Make sure your back is straight, your shoulders are relaxed, and your chin is slightly tucked.

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