1. April’s Activity of Daily Living
Standing and Sitting

2. 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.

3. 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.

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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.