Movement Challenge 1: Sit-Rising Test and How to Improve

May 13th, 2020

The Sit-Rising Test, by Brazilian physician Claudio Gil Araujo.
(He actually studied this in a group of over 2000 people ages 51-80.)

The test is simple… start from a standing position, lower yourself to the ground and then stand back up without support. It tests an individual’s balance, strength and overall mobility.

Here is how to score yourself..

You start with a score of 10 (5 for the sitting portion, 5 for the standing portion). You subtract points for the following:

Hand used for support: -1 point
Knee used for support: -1 point
Forearm used for support: -1 point
One hand on knee or thigh: -1 point
Side of leg used for support: -1 point
Make sense?

Now you try….

To learn more about this test, click here.

Now, for how to improve your results…

OK, so maybe you didn’t get a 10 on our movement challenge and you want to work on that. You are in good company… because I felt a little upset that I didn’t get at 10! Especially after I got videos for some of you with perfect 10’s!  Click below to see some of our staff do the challenge.

Erin & Akil’s Video

Anne’s Video

Now for the homework that I will be doing right alongside you…. I want a 10!!!

In this video I go over what you and I need to do to get our hips moving so that we can improve our score…

Click the video below to watch.

Now if your hip mobility is good, but you still can’t get a 10 on the Stand to Sit to Stand test, it might be a weakness in your hips.

There are literally thousands of hip exercises I could give you… but these are what I believe to be the most important when it comes to getting off the floor…

Click below to watch the video.

Work up to adding more weight and more reps and you will be rocketing off the ground in no time!

Note: I would not do these every day. Work on doing these exercises 2-3 times a week with at least one day of rest in between.

Stay Well.

Mandy

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