Biomechanic Practice Classes - sit to stand, stand to sit

Question 1

What is the sequence of sit to stand? (8 steps)

Answer 1

1. thighs fully on edge of bed
2. shift shoulder to the right and lift weight off the left buttock and position the shoulder outside hip vertically and move buttock forward
3. shift shoulder to the left and move right buttock forward
4. sit up tall with shoulders over hips (anterior pelvis tilt)
5. toes under knees - lift right foot and move it so toes are vertically under knees. Repeat with left food
6. look forward, shoulders forward, move forward
7. COM over feet, stand up with knees forward. Lift bottom off bed (shoulders over BOS)
8. adjust feet for stability

Question 2

What is the sequence of stand to sit? (10 steps)

Answer 2

1. stand just forward from the bed
2. feet flat on the floor and shoulder width apart
3. stand up straight (slight anterior pelvis tilt)
4. lean forward so shoulders are over toes (flexion of hips)
5. bend knees (knees over toes)
6. stick bum out towards bed (keep shoulders over feet)
7. lower onto bed, leading with bum (keep shoulders over toes the whole time)
8. sit up straight
9. shuffle backwards by weightshift until thighs are fully on bed
10. make sure feet are flat on floor and hands are either side of the bed