How to improve your sit and rise test score

Last week (blog) we tested our ability to sit down to the ground and stand back up. For each point of contact or support to assist the motion down and or up, a point was counted. Your points were then subtracted from 10 points to get your score for the test. If you scored in the green on this test 10-8 points, great! Seeing as it is a predictor of mortality, you are in a great place from a quality aging perspective. If you scored in the red, 0-3 points, it should be a priority of yours to work to improve that score. The exercises provide in this blog will be a key component towards either getting you to a green light or maintaining that green light score.

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)

Mobilizations (2 minutes of each minimum but up to 5 minutes of each)

• Seated Hamstring Myofascial Release ,

• Hamstring Lockouts,

• Hip Opener,

• Elevated Pigeon 

Practice: 5-20 minutes 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