Take the Sitting-Rising Test

The sitting rising test assesses your ability to get down on the floor and back up.  Research by Claudio Gil Araujo has shown that the sit-to-rise test is correlated with longevity.

“If a middle-aged or older man or woman can sit and rise from the floor using just one hand-or even better without the help of a hand – they are not only in the higher quartile of musculo-skeletal fitness, but their survival prognosis is probably better than tat of those unable to do so. “ – Claudio Gil Araujo

I have seen many patients with low back pain and inflexibility that struggle with this task.  Surprisingly, even some teenagers are unable to perform this simple test.  For the elderly population – falls and hip fractures are two of the most devastating injuries that many never recover from.

It is essential to retain the ability to get down on the ground and back up – before it’s too late for the elderly population.  Coaches should include get-back-up drills in their warmups with athletes on a regular basis. 

Test Instructions
Each of the two basic movements is assessed – to the ground, and then back to standing – and scored up to five, making a composite score of ten, with one point subtracted per support used, such as a hand or knee.

Take the test here.

“Our study also shows that maintaining high levels of body flexibility, muscle strength, power to body weight ratio and coordination are not only good for performing daily activities, but have a favorable influence on life expectancy.” – Claudio Gil Araujo

Get Back Ups
Dan John in his new book, “Can You Go” discusses an effective teaching drill that helps improve the requirements for this test he calls them “Get Back Ups” or GBUps.

Here’s one example…

(The right hand is stuck to the left knee)

On your front (or your belly)
Get back up

On your right side
Get back up

On your left side
Get back up

Pushup-position plank
Get back up

On your back
Get back up 

– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Related Resources
Can You Go?: Assessments and Program Design for the Active Athlete (link)
Sitting-Rising Test (link)
USA Today: Sitting Rising Test, Life Expectancy (link)

Tags: Claudio Gil Araujo, Dan John, Perry Nickelston, RockTape, sitting-rising test, Stop Chasing Pain