“Mobility” has become one of the largest buzzwords in the world of performance training.
We have been flooded with resources via social media, books, videos, and more that show us how to get every joint in the body more mobile. But to what end? How does all that information apply to you?
You are an individual whose anatomy and functionality is specific only to you, so, how do you interpret all of that information and apply it to your specific body and your specific performance goals?
The key is to assess your own movement health, learn where you need some movement supplementation, and then pinpoint your training and train with a purpose. SO the question is “How well are you moving?” Routinely, each doctor visit begins with height, weight, blood pressure, and maybe some other vitals. These are commonly accepted as general measures of overall health; big picture items. They provide a baseline, and then the doctor drills down from there.
But what about movement vitals? How do we assess our movement health? There are many branded and named systems out there, but here we are going to start simple with a 30,000 ft view of your movement health.
Movement Health Assessment: Sit Rising Test
1. Stand in comfortable clothes in your bare feet, with clear space around you.
2. Without leaning on anything, lower yourself to a sitting position on the floor.
3. Now, stand back up, trying not to use your hands, knees, forearms, or sides of your legs.
How To Score
Subtract one point each time a hand or knee is used to support yourself and 0.5 points subtracted for loss of balance; this yields a single 10 point scale.
Here are examples:
1 point for every time your thigh touches the ground.
1 point for every time your knee touches the ground.
1 point for every time your hand touches the ground.
1 point for every time your hand touches your thigh.
1 point for every time your elbow or forearm touches the ground.
A study was done of 2000 individuals ranging from 5180 and they found that the individuals who scored less than 8 were 2x as likely to die in the next 6 years; and if you scored 3 or fewer you were 5x as likely to die in the next 6 years, of all causes.
“But I’m only 33!!” You say. So how does this apply to people at all ages?
Well, we were born to move, so we must move to live.
Regardless of your age, your score will be a good indication as to how well you move in most areas of your life. What now? If you scored less than 8, then it is time to get “movement healthier!” The first place to start is my moving more. Set an easy goal to help you increase your moving daily, here are some suggestions:
● Walk outside for 30 mins each day
● Set a timer at work for 45 mins; every time it goes off, get up and move for 5 mins, then sit back down.
● Take the stairs instead of an elevator
● Park in the back of the parking lot and walk into the store These goals are very basic, but it is a start to building your movement health.
The next step is building a better Movement Immune system, and that starts with the core.