What If I Don’t Score Well?
Don’t fret. If you have to reach for a knee or nearby object on your way up or down, it doesn’t mean your life is on the line. Practicing balance and hip flexor exercises can improve your mobility in the long run, which can make it easier to complete the challenge.
The Edge’s Fitness and Nutrition Editor Sydney Bueckert NASM CPT, CES, FNS, GPT shares her favorite exercises for hip flexor mobility. Give these a try if you aren’t happy with your sit-to-stand test score:
Half-Kneeling Hip Flexor Stretch
Start with an upright lunge with your back knee resting on the floor, then squeezing through the glute (rather than shifting forward) to lengthen the hip flexor. Press further through the glute, and stretch the same arm as the side being stretched up and over your head to deepen the stretch. You can hold this as a static stretch but for mobility purposes move into the stretch for ten seconds or so, then relax and repeat remembering to breathe through the motion, and focusing on deepening the stretch with each rep if it’s available to you.
Frog Hip Stretch
This stretch looks super awkward but feels amazing on the hip flexors. Get into a quadruped position (all fours) then spread your knees wide, come down on your elbows if it’s available to you or shift your hands in front of you. Mimic your squat position, so focus on keeping your spine neutral. Rock forward then back moving through the hips, with the goal to feel the stretch as you push your hips back towards your toes. Find a tight spot and hold for 10 seconds, release and repeat.
Pigeon
This exercise is another classic. Starting in plank, slide one leg in front of you, the goal to have your lower leg faced perpendicular to your body (90 degrees) but where your knees and toes fall should depend on your flexibility. Slide your other leg back straight behind you keeping hips square, or bend it to a 90 degree angle. Lower yourself onto your elbows, reaching your chest to the floor to deepen the stretch.
If you have concerns about your functional mobility, consult a physician or physical therapist.
