Sit to Stand (S7)

 
 

Flow

Sit holding the WAV with an underhand grip at the outer bands. Bend your elbows to bring the WAV close your chest. Allow the weight of the WAV help connect you through your seat and feet. Hinge forward at the hip joint, maintaining the natural curvatures of your spine. Hinge back to return to a vertical position. Hinge forward again and rise to standing. As you rise, straighten your arms allowing the WAV to extend down in front of you. Sit back down slowly, lowering your body with control while simulataneously bending your elbows to bring the WAV back towards your chest.

Focus

Engage the entire extensor system from the feet to the head, while gently reminding both sides of the body to participate in the movement and rise up.

Cues

VERBAL: Feel how your trunk, hip, knee and foot work in synergy to maintain dynamic alignment as you move through space.

BE MINDFUL: Sense your vertical alignment in which your entire body is stacked. * Can you feel your spine in neutral through your whole range of motion? * Think of all the times you repeat this movement in different settings, throughout the day. Take a moment and marvel at how many pieces must interact to make this happen.

WAV INTERACTION: Notice the feedback from the WAV in response to your movement for clues about compensations throughout the kinetic chain. * Keep calm and quiet.

Common Compensations

  • Breath Hold/Valsalva
  • Decentration - Plantar Region
  • Decentration - Thoracolumbar Junction
  • Elevated/Adducted Scapula/Shoulder Girdle
Flow Focus

Sit holding the WAV with an underhand grip at the outer bands. Bend your elbows to bring the WAV close your chest. Allow the weight of the WAV help connect you through your seat and feet. Hinge forward at the hip joint, maintaining the natural curvatures of your spine. Hinge back to return to a vertical position. Hinge forward again and rise to standing. As you rise, straighten your arms allowing the WAV to extend down in front of you. Sit back down slowly, lowering your body with control while simulataneously bending your elbows to bring the WAV back towards your chest.

Engage the entire extensor system from the feet to the head, while gently reminding both sides of the body to participate in the movement and rise up.

Cues Common Compensations

VERBAL: Feel how your trunk, hip, knee and foot work in synergy to maintain dynamic alignment as you move through space.

BE MINDFUL: Sense your vertical alignment in which your entire body is stacked. * Can you feel your spine in neutral through your whole range of motion? * Think of all the times you repeat this movement in different settings, throughout the day. Take a moment and marvel at how many pieces must interact to make this happen.

WAV INTERACTION: Notice the feedback from the WAV in response to your movement for clues about compensations throughout the kinetic chain. * Keep calm and quiet.

  • Breath Hold/Valsalva
  • Decentration - Plantar Region
  • Decentration - Thoracolumbar Junction
  • Elevated/Adducted Scapula/Shoulder Girdle