that is so simple yet so frustrating to perform correctly as we age: the squat. Now,
obviously I cannot teach a correct squat by writing an article. However, what I can
teach you today is how to incorporate proper biomechanics into something as simple as
standing up from a chair which uses many of the same movements. If you are reading this while in a seated
position (no slouching!), what is the first thing you would do when trying to rise from your chair? I bet you would slide
your feet almost under the chair, thereby loading the knees, then finish the movement
by hyperextending your lumbar spine instead of firing your glutes. And shame on you people
who also use your arms to pull yourself out of the chair. Not to worry though, follow
these steps for a injury-free standing experience.
Start by sliding your feet out in front of you until the shins are perpendicular to the floor.
Space your feet slightly wider than shoulder-width and make sure your knees are outside of your feet.
Arch you upper back by pulling the shoulders down and back and think about keeping your chest up.
Hinge forward at the hips and slowly press through your heels to rise up from the chair (or beanbag if you are adventurous).
Finish the movement by pushing your hips forward and squeezing your glutes. Squeezing the glutes act as a brake of sorts to keep you from arching your lower back.