TUCK SIT TO KICKBACK STAND

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John Banks
5 years ago
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1 TUCK SIT TO KICKBACK STAND Stand to Sit to Stand is a foundation exercise for fitness. I am looking for a specific way of doing the tuck sit to kickback stand which will engage the core and work the hind limbs. Dogs place 60-70% of their weight on their front end when standing and walking. Many dogs will power through life using their front limbs so I want to work exercises that will work the hind limbs and core while also encouraging the dog to distribute his weight more evenly. This week we are going to concentrate and Stand to Tuck Sit to Kickback Stands. It is a 2 part exercise. Part 1: STAND TO TUCK SIT Setup: I like to do this exercise on an aerobic bench first, then add to balance equipment Goal: From a stacked standing position, have your dog sit by bringing its back legs forward without moving front feet. Form: As you ask your dog to sit, rear legs should come forward into a sit, You want the dog to tuck their hind end in. You want a SQUARE SIT with flat back, elbows and knees close to the body, feet (front and back) tracking forward. You want a slow controlled movement into the sit to properly engage the core and hind limbs. Good Form for Sit: -Natural head set, muzzle remains parallel to the ground -Front feet under shoulders pointed forward with weight distributed equally between left and right -Back feet weight distributed equally between left and right leg -Knees close to body and pointed forward Training Tip: At first, you may have to hold to dog s collar to keep front feet from moving. I like to do this exercise on an aerobic bench or a board that is only a few inches wider than the dog. This helps encourage a good tight square sit. Part 2: STAND TO KICK BACK STAND Setup: I like to do this exercise on an aerobic bench first, then add to equipment Goal: When you ask your dog to stand from a tucked sit, you want the front feet to remain stationary and the back feet to move backwards to naturally balanced stand. The core and hind limbs work the move the dog into a standing position. You do not want a hop into the stand, but a slow controlled stepping backwards of the hind limbs into the stand. Good Form for the Stand: -Natural Head Set, muzzle parallel to the ground -Legs are set a natural distance apart -Front feet under Shoulders, paws pointing forward, weight distributed equally between left and right leg leg, standing on Feet not hocks Training Tips: You may have to hold the collar and touch dog s back foot to get them to kick back stand. You can also put a strap or target for the dog to place their back feet. Teaching my dog to stand was one of the most difficult things I have taught my dogs J SUGGESTED REPETITIONS: I am going to give you a recommended amount of repetitions and sets. Please realize these are just recommendations. You will probably have to start doing a few reps and as your dog gains strength and understanding, you can add more. I always quote Debbie Gross Quality over Quantity. It is better to do 2 reps with good form than 5 with bad form. Form is extremely important so that you are working the muscles properly and that you are not causing harm. Some exercises can be done differently to work 1

2 muscles differently or different muscles altogether. Suggested Repetitions: Variations: Can do stand sit stand 5-10 times then rest, do 3-5 sets. Or Hold the sit for 10 seconds then a 10 second stand Do 5-10 times. Please watch for good form and only dog as many reps as your dog can do with good form. SIGNS OF FATIGUE It is important when conditioning to recognize signs of fatigue. When the dog starts to fatigue, he will have a harder time maintaining proper form and posture. So always watch your dog s form. Some signs of fatigue, knees and elbows start to kick out, feet splay out. It can also be lick lipping, yawning or panting. When they lose form, refuse an exercise or even start licking and panting, it is time to stop. Really watch your dog and pay attention to what they are telling you. BENEFITS: Strengthens core and rear Increase body awareness Works core muscles Encourage good range of motion of hind limbs joints Supports proper weight distribution Encourage rotation of hips Strengthen hamstring, quadriceps and gluteal muscles Encourages proper leg positions Strengthen Psoas muscles -Works hip flexion and extension Muscles: The dog uses his quads eccentrically to slow down his movement when he is moving into the sit position -Hamstrings work to flex (bend) the knee (Stifle) -Hip adductors and abductors stabilize the hip Dog uses his hips extensors (hamstrings and gluteals) to straighten the legs as he moves into a stand Core muscles of the pelvis and lower back work to control the body from the stand to the sit back to the standing position. Do not use a prop higher than the elbow when the front feet are elevated higher than the back feet. -Perform with all 4 feet on balance equipment Once you elevate the front limbs or perform on balance equipment, you add the benefit of front limb strengthening as well!! FORM Good Form is very important when doing exercises. We want to make sure that the dog is using the muscles properly and is not causing stress on other parts of the body. Good Form for the Stand: -Natural Head Set, muzzle parallel to the ground -Legs are set a natural distance apart -Front feet under Shoulders, paws pointing forward, weight distributed equally between left and right leg leg, standing on Feet not hocks PROGRESSION -Elevate front legs on bench, book, disc, bone, pods etc to distributes and strengthens hind end 2

here is the same picture without lines Here are

Can you see what is wrong with these pictures?

little roached, back legs are underneath the dog

3 here is the same picture without lines Here are two pictures of unbalanced Stand. Can you see what is wrong with these pictures? Picture 1:Cuba Front legs are balanced, back is a little roached, back legs are underneath the dog more, and she is standing more on her hocks than her feet. Picture 2- Rev- arched back and back feet are too close to front feet, standing on hocks. 3rd photo: tandems back legs need to go back a few inches which would make him more balanced, back is a little arched 3

Good Form for Sit: -Natural head set, muzzle remains

with weight distributed equally between left and

tight to body leg -Knees close to body and pointed

front feet pointed out, archy backpicture 1: Syn- see

4 Good Form for Sit: -Natural head set, muzzle remains parallel to the ground -Front feet pointed forward with weight distributed equally between left and right feet, elbows and knees pointed forward and tight to body leg -Knees close to body and pointed forward BAD SITS Back feet splayed out, elbows and or front feet pointed out, archy backpicture 1: Syn- see left foot pointed out puts pressure on lower spine and knees. Picture 2: Cuba on Peanut left foot pointed out and arched back. Picture 3- you can see the feet pointed out. 4

Front Fee on Bone: https://youtu.be/tlroocsha_i https://youtu.

be/ndfcfm_1mru Front Feet on Donut Back feet Bone: https://youtu.

5 Front Fee on Bone: Front Feet on Donut: Front Feet on Donut Back feet Bone: LECTURE VIDEO OF Stand to Sit to Stand to Down to Stand PROGRESSION- Perform Sit to Stand with Front Feet Elevated: Front Feet on Stool: Front Feet on Disc: 5

Physical Therapy/Core Strengthening Exercises

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