Many of us lose the ability to sit on the floor, and more importantly rise from it as we age. Somewhere in the course of midlife, many of us spend less time sitting on the floor until one day it is too uncomfortable and inaccessible to do so.

Benefits of Sitting on the Floor

Improved Posture
Improved Hip, Leg and Spine Mobility
Improved Strength and Coordination
Improved Digestion
Reduced Pain
Reduced Falls Risk
Reduced Mortality Risk

Using research backed mobility tests can be a valuable tool for assessing your fitness, strength, coordination and balance. While no one test gives the entire picture or health, it can reveal imbalances and areas to target in our fitness and rehabilitation programs.

In her recent podcast, Dr. Stephanie explores with Juliett Starrett the benefits of sitting on the floor from improved interaction with grandchildren, to decreased fall risk and reduced risk of death! They discuss the Sit to Rise Test. A measure of general mobility, strength, balance and coordination.

Listen here

Researchers demonstrated participants who required more use of hands, knees, while transitioning on and off the floor were at a greater risk of mortality. Participants were male and female ranging in age from 51-80. Each unit of score higher on the test was associated with a 21% increase in survival!

Best way to improve your performance on the Sit to Rise Test

Spend 20-30 min/day sitting on the floor
Perform mobility work while sitting on the floor
Strength train 3x/week
Practice exercises such as sitting and standing from a chair without your hands
Modify as necessary with props and pillows for safety and comfort

Functional tests are an excellent way to evaluate movement, assess strength and mobility. In my practice I create personalized plans to improve postural alignment, range of motion, flexibility, strength, balance and coordination to reduce pain, enhance functional ability and promote a healthy active lifespan.

Schedule with Dr. Becky

Today Show Coverage
“Sit to rise test: What this simple test can say about your health” (Today Show)

Published Research
Brito, L.B., Ricardo, D.R., Araújo, D.S., Ramos, P.S., Myers, J., & Araújo, C.G. (2014). Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology, 21(7), 892–898. Read Abstract Here