God I REMEMBER being able to do this... 11 years/2 babies/several back things ago? I did the test this morning during my workout and just now after working at my desk all day and both times, I'm in the medium support category...I either need to rock to the side and push up with a hand, or rock forward onto a knee. But honestly, for awhile last year I needed more support, so I'm calling this a win!
I can roll onto my knees and stand without using my hands but definitely can't roll into a squat! I'll be trying the advice to hang out in squats more often - when I try and lower to the ground in a squat I always feel like I'm about to fall backwards D:
I appreciate the acknowledgement that some of us have muscular-skeletal issues that make support necessary! I have osteoarthritis in both knees, and I feel fine about needing some support to get up from the floor! I worry more about how to strengthen the muscles to support my knees so i can stay active . . .squats and lunges can sometimes be a challenge. I like the way you give different options for moves.
Yes it’s so important to know that folks like us were not part of this research, and to reassure ourselves that we can work on strength and mobility to the degree possible without panicking!
This newsletter came at the perfect time for me. I have been noticing how much harder it is to get up off the floor lately, and I was trying not to get too bummed about it while also wondering what to do to try to regain some strength—and it hadn't even occurred to me how much flexibility might be a factor, too. Thank you!
I’m so grateful for this post! I’ve seen a lot of information about this test- but little to nothing about how to work up to being able to do this. I would love to know more about split squats- what is different about a split squat and a lunge?
I'm so glad you liked it! The main difference between a split squat and a lunge is just that in a split squat, your feet stay stationary — it is also often called a "stationary lunge." In my experience, a split squat requires a little less coordination because you don't have to think about where you're stepping, and there's no switch from balancing with feet together to balancing with feet apart. But that doesn't necessarily mean it's "easier": I often get more fatigued in a split squat and I imagine that's because you get less of a break between reps? I think I probably use a heavier weight for split squats as well because of the reduced balance challenge. (That's probably more than you asked for, ha!)
Totally, that's great! It's still nice to work on some of these little mobility skills but you have nothing to feel bad about at all. (I have to remind myself this too because I don't think I'll ever be fully hands- or knees-free for this!)
One thing I do want to practice a bit more is doing the “almost” of this and lowering as far as I can with legs crossed and then standing back up! It feels better to practice and get better at getting lower and up again than keep failing at doing it all the way ;-)
God I REMEMBER being able to do this... 11 years/2 babies/several back things ago? I did the test this morning during my workout and just now after working at my desk all day and both times, I'm in the medium support category...I either need to rock to the side and push up with a hand, or rock forward onto a knee. But honestly, for awhile last year I needed more support, so I'm calling this a win!
I remember talking to you about this!! Progressing to medium support is definitely a win. Yay.
I can roll onto my knees and stand without using my hands but definitely can't roll into a squat! I'll be trying the advice to hang out in squats more often - when I try and lower to the ground in a squat I always feel like I'm about to fall backwards D:
I appreciate the acknowledgement that some of us have muscular-skeletal issues that make support necessary! I have osteoarthritis in both knees, and I feel fine about needing some support to get up from the floor! I worry more about how to strengthen the muscles to support my knees so i can stay active . . .squats and lunges can sometimes be a challenge. I like the way you give different options for moves.
Yes it’s so important to know that folks like us were not part of this research, and to reassure ourselves that we can work on strength and mobility to the degree possible without panicking!
This newsletter came at the perfect time for me. I have been noticing how much harder it is to get up off the floor lately, and I was trying not to get too bummed about it while also wondering what to do to try to regain some strength—and it hadn't even occurred to me how much flexibility might be a factor, too. Thank you!
I’m so glad it was helpful!
I’m so grateful for this post! I’ve seen a lot of information about this test- but little to nothing about how to work up to being able to do this. I would love to know more about split squats- what is different about a split squat and a lunge?
I'm so glad you liked it! The main difference between a split squat and a lunge is just that in a split squat, your feet stay stationary — it is also often called a "stationary lunge." In my experience, a split squat requires a little less coordination because you don't have to think about where you're stepping, and there's no switch from balancing with feet together to balancing with feet apart. But that doesn't necessarily mean it's "easier": I often get more fatigued in a split squat and I imagine that's because you get less of a break between reps? I think I probably use a heavier weight for split squats as well because of the reduced balance challenge. (That's probably more than you asked for, ha!)
Thank you for sharing! This is useful info ☺️
I have been working on this for years and still have to rock forward onto a knee to get up. I think I'm okay with that :-)
Totally, that's great! It's still nice to work on some of these little mobility skills but you have nothing to feel bad about at all. (I have to remind myself this too because I don't think I'll ever be fully hands- or knees-free for this!)
One thing I do want to practice a bit more is doing the “almost” of this and lowering as far as I can with legs crossed and then standing back up! It feels better to practice and get better at getting lower and up again than keep failing at doing it all the way ;-)
I love that idea. Should help you improve squat depth too! I might borrow it from you.