Sit-rising test and how to improve your score with posture exercises.

Why sitting and rising from the floor is important for health

4/14/2015

Your ability to sit down on the ground and stand up from the ground is a reliable predictor of your mortality risk.

Why? Because it is a simple and fast way to test the function of the musculoskeletal system.
If you can easily sit down on the floor and stand up again without using your hands, arms, or knees for assistance and maintain your balance we can pretty accurately predict that you have a strong and functional musculoskeletal system. A strong and functional musculoskeletal system is the foundation of a robust metabolism which is the key to vibrant health.

Before we learn more, try the Sit-Rising Test (SRT) and see how you do:

If you could easily sit and rise from the floor without assistance from your hands, arms, or knees congratulations! Your lifestyle and activities are providing enough motion to maintain a strong musculoskeletal system and you can keep doing what you are doing. If you had trouble sitting and rising without using a body part or chair for help, lost your balance, or couldn't do it at all, don't lose hope! There is help!

Watch the video below to learn four simple steps and two helpful tools to help restore your musculoskeletal strength and function and your overall body health.

Learn more about sitting, standing, posture, and perfect health in this article by Pete Egoscue: "The Truth about Sitting in Couches and Chairs".

Scientific paper: Ability to sit and rise from the floor as a predictor of all-cause mortality
Study Abstract on PubMed

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How shoulder posture affects running performance
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14 Comments

Cynthia

9/16/2016 05:48:29 pm

Thank you for this! :) I'm 54 and i need to be able to do this. Looks like I have some work to do. Thanks so much for this tutorial.

Matt Whitehead link

9/19/2016 03:12:27 pm

Hi Cynthia, I'm glad you found this helpful! Let me know how you progress on getting up and down. I'd love to hear!

Claire

3/3/2017 10:31:40 pm

Do you think it is only core strength and balance that could affect your ability to do this. I'm pretty fit - do yoga and run - but my knees don't seem up to the task.

Matt Whitehead link

3/4/2017 08:38:50 am

Hi Claire,
No it is not only core strength and balance that affects someones ability to do this. The main component is hip function (including hip strength and range of motion). The video shown has several exercises that can help improve hip function but of course there are many other exercises that can help. If you'd like help figuring out what is limiting your ability, I'd be happy to help you. You can contact me and request a free 30-minute posture evaluation and consultation and we can talk specifically about this. Contact me via phone (971-279-2189), email ([email protected]), or through my website (http://www.oregonexercisetherapy.com/contact.html).

Matt

James

1/7/2019 02:53:22 am

In your Video you show steps 2 and 3. However there are no tips on what additional training to do if you cannot get up in either of these two exercises..

Matt Whitehead link

1/8/2019 04:59:58 pm

Hi James, Pete Egoscue suggests doing the Hanging and Downward Dog ecises to help restore hip function which will make getting up easier. I'd also be happy to give you some personalized advice...just contact me for a free posture evaluation through my website, email, or phone.

James

1/8/2019 05:05:22 pm

Thanks

Diane Marks

1/16/2019 10:37:18 am

I thought that at age 68 I was in good physical shape as I have exercised on a regular basis all of my adult life. I am fan of the Les Mills Online Classes and can hold my own. The bad news is that I cannot sit and stand as demonstrated in the video without assistance of one hand on the floor. About 18 months ago I had an accident and broke my right hip. It has taken me about 18 months to return to near baseline and I am now doing all the exercises that I did before the fracture. Any suggestions?

Matt Whitehead link

5/30/2022 11:48:37 am

Hi Diane,

I'd be happy to help you. Contact me for a free posture evaluation and consultation on Zoom.

Kathleen Moore

10/7/2019 11:33:04 am

Thanks so much for this informative video. I couldn't figure out why I was having difficult getting back up without going onto one knee. I am 70, and I could sit with no problem, but couldn't get back up without that one knee. This is the first video I could find that helped me understand what I needed to do to improve. Thanks again.

Michael Mitchel

9/18/2021 12:35:02 pm

Well, I guess I'm already dead, since I couldn't have done this when I was 10! I'll get up off the floor by using an arm, the same way I've been doing it for the last 70 years!

Rosie Lee

9/19/2021 02:07:38 pm

I’m the butt of jokes among those I train with for not being able to do this. Hypermobile and can squat almost my own body weight but somehow this eludes me. Does excess tibial rotation affect the mechanics here? (Baffled and not keen on an early grave)

Matt Whitehead link

5/30/2022 11:51:18 am

Hi Rosie,

Great job on being able to squat your body weight - many people cannot! Yes tibial torsion will affect this and there could be many other factors. I'd be happy to help you figure it out - just contact me for a free posture evaluation on Zoom.

Adam Nelson

10/31/2022 09:57:07 am

Hi

I can sit down on the floor, if I put my right foot behind left and can get up using my right knee on floor as leverage, but without any leverage I can't get up off floor.

However, when i use my left foot behind right foot to sit, i fall backwards once i reach the floor and i really struggle to get up even with left knee on floor as leverage, so clearly I have issues as i need leverage to get back up, but particuarly issues with my left side

is it hip mobility problem? i have tight hips and a core problem?

Thanks
Adam

Why sitting and rising from the floor is important for health

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