Chair Standing Supported Bent-Knee Calf Raise

Positioning:

1. Start Position: Stand upright facing the chair with your feet hip-width apart. Place your hands on the back of the chair for balance and support.
2. Foot Position: Keep your toes pointing forward or slightly outward.

Movement Instructions:

1. Bend Your Knees: Slowly bend your knees slightly while maintaining your balance on the chair. This will engage your calf muscles.
2. Raise Your Heels: Lift your heels off the ground by pushing through the balls of your feet. Keep your knees bent throughout this movement.
3. Hold the Position: At the top of the movement, hold your position for a second. You should feel the contraction in your calf muscles.
4. Lower Your Heels: Gradually lower your heels back to the starting position. Control the movement to avoid injury.
5. Repeat: Perform 10-15 repetitions of this movement. Ensure that you are maintaining good form and using the chair for support as needed.

Tips:

- Keep your core engaged to maintain balance.
- Ensure you're breathing steadily—inhale as you lower your heels and exhale as you lift.
- Start with a few sets, and adjust the number of repetitions as you get stronger.
- Focus on smooth and controlled movements to maximize effectiveness and safety.