April’s Activity of Daily Living Standing and Sitting

Activities of Daily Living or ADL’s Activities of Daily Living are tasks people complete in their daily routine to function independently, e.g. dressing, bathing, cooking, and cleaning. This presentation will address the ADL of: Standing and Sitting. Please consult with Wellness Center staff for personal instruction on how to complete the given exercise examples.

Standing and Sitting Standing and sitting require strength, balance, and control. Strengthen the muscles of the: Lower body – to control and power the up and down movements. Core – to maintain posture and support the back while continually standing, continually sitting, or while going from one position to the other. Upper body – to assist lower body in standing by pushing oneself out of a seat.

Upper Body Exercises for Standing Activity: to push yourself out of a chair using arm rests and upper body strength. Exercises/Muscles: Dumbbell Chest Press Chest/Arms Overhead Arm Extensions Triceps Dumbbell Chest Press Overhead Arm Extensions

Lower Body Exercises for Standing Standing involves all of the muscles of the lower body, especially the calves, thighs and glutes. Exercises/Muscles: Squats: Legs, Glutes, & Core Calf Raises: Calves Leg Extensions: Quadriceps Squats Calf Raises Seated Leg Extensions

Standing Strength Chair Stands By not engaging the upper body, you will strengthen more of the lower body and core muscles. By engaging the arms, you will strengthen more of the chest and arm muscles and less of the lower body and core. Chair Stands - No Upper Body Assistance Chair Stands - Upper Body Assistance

Sitting Strength Chair Sits Many individuals allow gravity to pull them down in their seat in an uncontrolled manor. This uncontrolled, jarring movement can be harmful to the back and body. Focus on making the lower body and core muscles control and sustain your body weight down into a seated position. Lower down to a seated position slowly, not allowing gravity to assist you. Make the muscles do the work! Chair Sits - No Upper Body Assistance Chair Sits - Upper Body Assistance

Abdominal Exercise Activity: to support back and posture muscles when going from a sitting to standing position and vice versa. Exercise/Muscles: Abdominal Crunch Abdominals & Obliques Starting Position Exertion

ADL Handout Each month, a handout will be available containing information from the ADL presentation on this bulletin board. The handout will contain information and pictures for take home use. Stop in the Wellness Center to pick up your handout about the ADL of Standing and Sitting.