Last week we held a free workshop at the Balance Center called "Chairs & Stairs" where we discussed the phases and physics of these functional tasks. Additionally we completed a video analysis of participants to give individualized tips.
In case you missed it (or if you attended and need a reminder!) here are a couple tips that can make all the difference.
Tip 1: to stand out of a chair more easily, pay attention to your knee position. Researchers have identified that it takes near twice as much power to stand up out of a chair if your knees are bent to 75 degrees (represented in red) as opposed to the recommended 105 degrees (represented in blue). Try it on your own to see!
Tip 2: good flexibility in your calf will improve how well you go down stairs.As you're stepping down, the ankle dorsiflexes. This means your shin moves over your foot. If you have tightness in your calf, you will be unable to complete this motion and as a result will step down more quickly than is recommended and require the use of a railing.
If you have questions feel free to contact us or call us to set up a free, no obligation individual evaluation of your performance.