Take off your shoes. Correct: shoes off. Now, with one foot crossed in front of the other (and without holding on), bend your knees and lower yourself to the floor until you are in a seated, cross-legged position.
But you’re not done yet. To get back up, lean forward with your hands outstretched for balance. Then try to get off the floor without putting your hands or knees on the floor for support.
How have you been? Doctors never mention it and most fitness trainers have other fish to fry. But your ability to get up and down off the floor from this position is one of several key indicators we’ve identified that not only tell us how good your mobility is, but also signal that you’re more likely to live longer, healthier lives will lead.
We like to call these indicators “vital signs” because they give you an instant view of how well and how much you are exercising in your everyday life, and we believe they are just as important in predicting your long-term health as tracking your heart rate, blood pressure and cholesterol levels.
Why? Because they provide important clues as to why you might be experiencing certain pain.
With these exercises, we can predict how well you will recover from illness or injury and how healthy you will be in old age. The way you move – or don’t move – is one of the most important predictors of a long and healthy life
How can you improve?
“Rewild” your hip joints by sitting cross-legged on the floor each day to reverse the damage done by sitting in the chair for long periods of time. Work like this for up to 30 minutes while sitting, taking every opportunity to “sit down and stand up” with minimal assistance. For maximum benefit, alternate between cross-legged and these positions:
90/90 sitting
Sit with one leg forward at a 90 degree angle (your thigh will be straight out from your hip and your foot will be in front of you as in the picture at right). Lie lightly on the side of the front leg of your butt and bend the other leg behind you at a 90 degree angle. Switch sides every now and then to rotate the hips. Sitting like this allows one hip to rotate outward and the other inward, which allows your legs and pelvis to move efficiently. Studies show that this can relieve lower back pain.
Sitting one leg up
Sit with one leg straight in front of you and keep the other leg bent, foot flat on the floor. For stability, wrap your hands around the bent leg (see right). After five minutes in this position (or as long as is comfortable), switch sides.
sitting for a long time
Sit with your legs stretched out in front of you and keep your back straight or your torso slightly tilted forward toward your toes, which should be pointing up. This position stretches the muscles along the front and back of your thighs (quadriceps and hamstrings) and fires your glutes and calves, which are your body’s motor engines.
They also allow us to predict how well you will recover from illness or injury and how healthy you will be in old age. The way you move – or don’t move – is one of the most important predictors of a long and healthy life.
Does your back feel terribly stiff when you get up from the sofa? Do your knees creak every time you step away from your desk? Do you find it difficult to look out the rear window when reversing?
When you hit midlife it’s hard to ignore the stiffness caused by years of sitting at a desk or watching TV, but few of us are aware of the impact this can have on our health and longevity.
The problem is that on an average day, most of us only put our joints through a fraction of the range of motion for which they were designed.
Also, a sweaty hour at the gym, a few competitive sets of tennis, a day on the golf course, and even regular Pilates and yoga just aren’t enough to repair the damage it causes.
In this new series, which starts today and continues tomorrow in the Mail on Sunday, we’ve presented five key tests (our favorite ‘vital signs’) to assess your mobility and suggest exercises and activities to help you improve your results – and your overall health – fast.
These tests are our blueprint for better exercise – a lifejacket handed to you with instructions on how to prepare your body for aging and injury, and how to better deal with the physical aches and pains that come with living in this chair-bound, technology-loving world ours.
Together they will help you shake off the rust. Improve your score and don’t have to worry about throwing your back out when changing the duvet. Your balance will improve, your shoulders will relax, your spine will become more stable, and knee pain will subside.
Note: Expect some discomfort and residual muscle soreness from these activities, but stop if anything triggers sharp pain. You should be able to breathe evenly throughout each exercise. Stop or go down a level when you find yourself holding your breath.
Seat for rest test
This is such a comprehensive test that assesses your leg and core strength, balance, and coordination that scientists use it as a good predictor of overall health as we age.
Studies show that people who learn to overcome this challenge with minimal wiggling or support actually live longer than those who struggle.
That’s because your body needs to be strong, limber, and able to perform well in order to get good grades on the test, and these physical attributes mean your joints and muscles are all functioning well, which implies the rest of your body tends to function well. to.
Significantly, mastering this test means you’re less likely to fall as you get older – and much better at getting up again if you do.
Regardless of your age, your goal should be to get up and down off the floor without reaching for a support. Practice at least once a day until you can do it.
What to do
With your shoes off, stand with one foot crossed in front of the other. Stand next to a wall or piece of furniture if you think you need support. Without holding onto anything (unless you’re feeling unsafe), bend your knees and lower yourself to the floor until you’re in a cross-legged position.
Now, from the same cross-legged position, lean forward with your hands outstretched for balance, and rise off the floor—unsupported if possible.
How to score
Start with a score of ten, then subtract one point each time you do one of the following:
- Support yourself with one hand on the wall or furniture.
- Put one hand on the floor.
- Touch the floor with your knee.
- Support yourself on your legs at the side.
Results
10 points – excellent. They have very good mobility. Practice regularly to maintain your skills.
7-9 points – You’re close. With practice, you’ll get a perfect ten.
3-6 points – an acceptable score, but there is certainly room for improvement.
0-2 points – bad, but don’t get discouraged and disheartened. This is something you can master with practice.
The couch test
This test measures hip flexibility and range of motion in your thigh muscles.
Problems arise because sitting puts your body into an extended hip flexion and keeps the angle between your body and thigh at 90 degrees.
When we sit for too long, the muscles running from the pelvis to the femur stiffen or shorten, pulling on the spine and straining the lower back.
Eventually, the body will turn to alternative avenues to find balance, causing the muscles up and down the body to tighten, potentially externally rotating the leg, knee, and foot.
This test measures hip flexibility and range of motion in your thigh muscles
How to improve your couch test score
Repeat the couch test regularly as it tests how well you can extend your hips while engaging your glutes. Try spending less time sitting and try these targeted hip stretches:
Hold kneeling
Kneel on the floor with your right leg forward at a 90 degree angle and your left knee on the floor behind your butt, torso erect, hands on your right knee.
Squeeze the right side of your butt and bring your right knee forward as far as you can — it won’t go very far while you’re squeezing your buttocks — and hold the position. Hold the pressure as you breathe—five slow inhales, five slow exhales—for one minute. change sides.
standing hold
With your right foot forward and your left foot back, bend your right knee slightly and come into a moderate lunge. You should feel tension in the front of your left thigh. Squeeze your buttocks (on the left side) and hold the tension on your breaths—five slow inhales, five slow exhales—for 30 seconds. change sides.
Your brain gets used to telling you to do it, and hip flexion becomes a habit. Then, when you stand up, these muscles remain active, pulling on your spine and causing discomfort.
When hip extension is restricted in this way, you basically cut off the powerful movements that allow you to walk and run with ease and speed, and even the action required to throw a ball far enough to to give your dog some exercise.
Working to free up this joint isn’t just basic body maintenance — it’s a great way to offset the aging process. It will help you move more easily. In fact, hip extension may have the biggest impact on your day-to-day functionality.
What to do
Kick off your shoes and stand with your back to the couch. Lift your right leg behind you, bend the knee and tuck it into the corner of the couch where the back and seat cushions meet.
Place your right shin against the back of the couch, toes pointing up. Keeping your torso as upright as possible, bend your left knee and keep your left foot on the floor. Now try squeezing your right buttock and slowly counting to five. Switch sides and repeat the glute press on the left side (this time left leg on the couch)
This is the starting position (position 1, shown at right), but if it’s too difficult, move your knee forward a few inches from the back of the couch and try glute tension again.
When this position feels comfortable, tuck your right leg into the corner of the couch and bring your left leg up so your foot is on the edge of the seat and your knee is bent at a 45-degree angle.
Repeat the exercise, squeezing the buttocks of the back leg while counting to five. This is position 2 (picture left).
Continue doing this stretch on the floor instead of a couch if you can. Your right knee should be resting on the floor at the junction with a wall, padded with a towel, with your shin resting against the wall behind you and your toe pointing up.
Place your left knee on the floor in front of you, then place both hands on the floor for support and squeeze your right buttock together for five seconds. Repeat on the other side (this is position 3).
Increase the challenge by lifting your left knee and placing your foot on the floor in front of you while continuing to support your body with your hands on the floor (position 4).
For the extended pose (position 5), take your hands off the floor and raise your torso upright.
The test measures your ability to push your back leg in the most extended position you can handle for five seconds.
Results
You’ve reached number one — A good start. Make sure you practice every day and you will start to make progress.
You have reached position two – This shows limited hip extension. Keep going.
You’ve reached position three – This shows a pretty good range of motion. Keep going until you can put your front foot on the ground.
You’ve reached position four – That’s better, keep practicing.
You’ve reached position five – congratulations, you have great hip mobility which protects you from back and knee pain. Don’t stop practicing!
The squat test
Our bodies are designed to squat, and in many cultures squatting is as common as sitting in a chair. In the West, however, we rarely do that.
This is despite numerous studies showing that squatting regularly can reduce the risk of arthritic hip pain and increase ankle mobility, making you less likely to fall.
Eventually, with practice, anyone should be able to squat with feet parallel (toes pointed, weight balanced between ball of foot and heel) and hip flexed below the knee.
Eventually, with practice, anyone should be able to squat with feet parallel (toes pointed, weight balanced between ball of foot and heel) and hip flexed below the knee
How to improve your squats
Get into whatever squat position you can comfortably reach and stay there for three minutes each day, aiming to gradually get deeper each time.
Every time you get in and out of a chair or use the bathroom and stand up again, you’re actually doing a mid-range squat, so do it slowly, deliberately, and without using your hands for support.
You can also practice “sit-stand” to increase your reach every time you sit down.
Stand with the backs of your legs near the seat of a chair. Keeping your arms extended at shoulder level, slowly bend your knees and lower your buttocks onto the seat of the chair as if about to sit, sit up for a second, and then slowly sit back up.
Add an extra “squat” each day and when you reach 20, choose a lower chair and repeat the same sequence. Always keep your foot pressure even from the balls of your feet to your heels.
When you’re holding a heavy weight, try to keep your back straight and your torso upright, but if you’re squatting for sheer pleasure, rounding your back can be spine rejuvenating and help close your spinal discs rehydrate.
What to do
Stand up straight with your feet hip-width (or wider) apart. Now bend your knees and lower your buttocks toward the floor, keeping your feet straight and balancing your weight between your heels and balls of your feet.
Extend your arms in front of you and lean your torso forward if it helps you balance. No matter how deep you go, hold the position for five breaths.
How to score
The ideal position (one) sees your butt a few inches off the floor, hip crease well below your knees, toes pointed forward, heels flat on the floor.
If you can’t get into position one without falling, try angling your toes out and spreading your legs further apart (position two). Alternatively, you can keep your feet straight but lift your heels (if you can manage it, this is preferable to the angled toe position).
If this is still too difficult, try lowering your hips to the height of a chair seat so that your legs form a roughly 90-degree angle (three).
As a final alternative, lower your hips as low as possible (four).
Results
You’ve reached position one – That’s good news for your hips, knees and ankles. Practice sitting in a deep squat at least three times a week.
You’ve reached position two – you’re almost there. Keeping your feet forward is the most difficult element of squatting. So keep working on improving your foot position with regular practice.
You’ve reached position three – It’s good to be able to hold a squat at chair height, but keep practicing getting your butt down below that 90-degree angle.
You’ve reached position four – This is obviously a tedious step for you, but keep working at it and you’ll eventually master the squat.
Adapted from ‘Built To Move: The 10 Essential Habits To Help You Move Freely And Live Fully’ by Juliet and Kerry Starrett, which will be released on April 6th by Orion Spring for £18.99. © Julia & Kelly Starrett 2023.
To order a copy for £16.14 (offer valid until 04/08/23; UK P&P free on orders over £20), visit mailshop.co.uk/books or call 020 3176 2937.