Mobility and floor-to-stand
Getting down to the floor and back up without a hand down.
- Length
- 4 weeks
- Sessions
- Daily if you can
- Each
- 10 min
- Improves
- Sit to Rise
This is exactly what the Sit to Rise test measures, and it is the capability whose absence redefines people’s lives after a fall. It is trainable at 75, let alone at 45.
Clip coming: floor-to-stand
The session
Same movements every time. The load changes, not the list.
Floor-to-stand practice
3 × 3 reps
Use less support each week: two hands, one hand, a fingertip, none.
Deep squat hold
3 × 45s
90/90 hip switches
2 × 8 each side
Cat-cow
2 × 8-10 slow reps
Four weeks
- 01Week 1 — get down and up any way you can. Count the supports.
- 02Week 2 — drop one support.
- 03Week 3 — vary the route down. Real falls do not let you choose.
- 04Week 4 — retest your Sit to Rise score.
Then retest your Sit to Rise
Four weeks is long enough for this number to move. Take the screen before you start so you have a baseline worth comparing against.
The reasoning behind this
The squat, and getting off the floor
The pattern behind low sofas, Indian toilets, and picking up a grandchild. How to check your range, what usually limits it, and how to train both ends of it.
What a sit-to-rise score actually predicts
A simple floor test tracked mortality across 2,002 adults. Here is what that finding supports, and the part almost every summary of it gets wrong.