How to improve your sit and rise score (every day practice)

As we discussed last week, two issues arise with your ability to get up and down from the floor. The first is mobility, the second is the amount of time that you spend on the floor. The exercises provided below are designed to help improve the range of motion you need to bend your body in a controlled manner to the floor and then earn mastery in your floor sitting ability.

If you green light in this test, these exercises can be performed less frequently (1-2 days per week).

if you red light in this test, you should prioritize these exercises (5 - 7 days per week)

Practice: Start with 5 minutes and work up to 20 minutes of ground sitting

• Position 1: Cross Legged - 5 minutes

• Position 2: 90/90 -5 minutes

• Position 3: Long sit - 5 minutes

• Position 4: Single leg long sit - 5 minutes