Have you noticed this? You go to sit on the floor, perhaps to stretch or play with the kids or grandkids, and something feels different. A little tighter. A little slower. Maybe you reach for your hand without even thinking about it. Then getting back up feels harder than it used to. Most people brush this off as normal ageing. But it is not just ageing. It is feedback.
Why this simple movement matters more than you think
The ability to sit down and stand back up without support reflects how well your body is functioning as a whole.
It is not just strength.
It depends on how well your:
The ability to sit down and stand back up without support reflects how well your body is functioning as a whole.
It is not just strength.
It depends on how well your:
- Joints move
- Muscles coordinate
- Balance stabilises you
- The nervous system responds
How to perform the Sitting Rising Test
Before you begin, choose a safe space with something nearby for support if needed.
Step by step:
1. Stand upright with your feet shoulder-width apart
2. Slowly lower yourself toward the floor in a controlled way
3. Sit comfortably, ideally cross-legged
4. Pause briefly
5. Stand back up again
Try to avoid using your hands, knees, or elbows if possible. If you need to use them, that is completely fine. That is part of the assessment.
If you would like to see how this looks in real time, the YouTube video below walks you through the Sitting Rising Test step by step. It is a simple movement, but as you will notice, it requires a combination of strength, balance, and control working together. Take your time as you watch it, and then try it yourself at your own pace, focusing on how your body feels rather than how it looks.
Before you begin, choose a safe space with something nearby for support if needed.
Step by step:
1. Stand upright with your feet shoulder-width apart
2. Slowly lower yourself toward the floor in a controlled way
3. Sit comfortably, ideally cross-legged
4. Pause briefly
5. Stand back up again
Try to avoid using your hands, knees, or elbows if possible. If you need to use them, that is completely fine. That is part of the assessment.
If you would like to see how this looks in real time, the YouTube video below walks you through the Sitting Rising Test step by step. It is a simple movement, but as you will notice, it requires a combination of strength, balance, and control working together. Take your time as you watch it, and then try it yourself at your own pace, focusing on how your body feels rather than how it looks.
How your score works
Start with a score of 10.
But more importantly, it shows how confident and controlled your body feels.
Start with a score of 10.
- Subtract 1 point each time you use a hand, knee, or other support
- Subtract 0.5 if you feel unsteady
But more importantly, it shows how confident and controlled your body feels.
What your result really means
If you moved smoothly and felt stable, your body is working well together. If you needed support, rushed the movement, or felt unsure, it is a sign your body has started to adapt.
Common things I see include:
If you moved smoothly and felt stable, your body is working well together. If you needed support, rushed the movement, or felt unsure, it is a sign your body has started to adapt.
Common things I see include:
- Tight hips limiting how low you can go
- Stiff ankles affecting balance
- Reduced leg strength
- A lack of coordination between movements
What I see in the clinic
Many people come in thinking their issue is pain. But often, it is a gradual loss of movement options. They avoid the floor. They avoid certain positions. Not because they cannot do them, but because they do not feel confident doing them. Over time, the body becomes less adaptable. That is when strain builds in the lower back, hips, or knees. This test helps us catch that early.
Many people come in thinking their issue is pain. But often, it is a gradual loss of movement options. They avoid the floor. They avoid certain positions. Not because they cannot do them, but because they do not feel confident doing them. Over time, the body becomes less adaptable. That is when strain builds in the lower back, hips, or knees. This test helps us catch that early.
Where most people go wrong
The biggest mistake is avoidance. If something feels difficult, people tend to stop doing it. But your body works on a simple rule. What you do, you keep. What you avoid, you lose. The second mistake is trying to push too hard, too quickly. Progress comes from control, not force.
The biggest mistake is avoidance. If something feels difficult, people tend to stop doing it. But your body works on a simple rule. What you do, you keep. What you avoid, you lose. The second mistake is trying to push too hard, too quickly. Progress comes from control, not force.
How to improve your Sitting Rising Test
You do not need to overhaul your routine. Start small and build consistency.
You do not need to overhaul your routine. Start small and build consistency.
1. Practise the movement with support
Use a chair, wall, or your hands as needed.
2. Build lower body strength
Start with simple movements:
3. Improve hip mobility
Tight hips are one of the biggest limitations. Try:
4. Work on balance
Balance is often the missing piece. Start with:
5. Slow it down
This is where most improvement happens.
Use a chair, wall, or your hands as needed.
- Focus on moving slowly and with control
- Aim to practise getting down to the floor and back up 3 to 5 times, a few times per week
2. Build lower body strength
Start with simple movements:
- Sit to stand from a chair
- Supported squats
- Step-ups on a low surface
- Aim for 8 to 12 repetitions, 2 to 3 sets.
3. Improve hip mobility
Tight hips are one of the biggest limitations. Try:
- Gentle seated hip rotations
- Kneeling hip stretches
- Sitting cross-legged for short periods
- Even a few minutes daily makes a difference
4. Work on balance
Balance is often the missing piece. Start with:
- Standing on one leg near a wall
- Holding for 10 to 20 seconds
- Repeat on both sides
- Do this daily
5. Slow it down
This is where most improvement happens.
- Move slower than you think you need to
- Control builds strength, stability, and confidence all at once
A simple weekly plan
If you are unsure where to start, keep it simple:
If you are unsure where to start, keep it simple:
- 3 days per week: practise sit to stand and squats
- Daily: 2 to 3 minutes of balance work
- Daily: short hip mobility routine
When to seek support
If this movement feels difficult, restricted, or uncomfortable, it is worth exploring further.
A personalised approach can:
The Sitting Rising Test gives you a clear snapshot of your strength, mobility, and control right now.
Over the coming weeks, I will guide you through five more simple tests that reveal different aspects of your health and longevity. Each one builds on the last.
Next week, we will explore your balance and what it says about how your body is adapting over time.
If this movement felt harder than expected, it may be a good time to explore what support your body needs to move more confidently.
If this movement feels difficult, restricted, or uncomfortable, it is worth exploring further.
A personalised approach can:
- Identify what is limiting you
- Reduce unnecessary strain
- Rebuild confidence in movement
The Sitting Rising Test gives you a clear snapshot of your strength, mobility, and control right now.
Over the coming weeks, I will guide you through five more simple tests that reveal different aspects of your health and longevity. Each one builds on the last.
Next week, we will explore your balance and what it says about how your body is adapting over time.
If this movement felt harder than expected, it may be a good time to explore what support your body needs to move more confidently.
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