Do YOU Pass?

How often are you getting up and down from your desk throughout the day? In this video we ask this question, do you pass the sit to stand test?

This is what some people find

  • They are you using your hands to help stand up
  • Some are standing up from your chair hands free (You PASS!)

This can contribute to LOW BACK PAIN

Standing up hands free is a good habit to get into. The movement activates the muscles in your lower body, abdominals, gluteals, which assists in stabilising the low back area.

What can cause a “FAIL” in this test

  • Spending longs hours sitting at the desk in the office or at home fails to engage these essential stabilising mechanisms in our body.
  • Not enough breaks from sitting
  • Lack of general exercise
  • Past trauma or accident, where hip/knee or low back issues has not been resolved, weakening the lower limb and low back areas.

How to do this test

To try this test, you will need a chair with a straight back and it’s always a good idea to have a chair with and arm rest or a table nearby in case you lose your balance or need to use them to stand up.

  1. Sit towards the front of the chair with feet flat on the floor
  2. Position your feet so they are in line with your knees
  3. Fold your arms across your chest with your hands resting on your shoulders
  4. Pull your belly button into your spine to engage your core and squeeze your glute muscles
  5. Then pushing up through your heels move to a standing position

Too easy? Make it harder:

If you found this easy to do, try and make this a squat to stand exercise to increase your low back stability, gluteal and core activation. Try performing 10 repetitions of this every day.

Preforming this as an exercise to help to improve your:

  • Low back stability
  • Lower body strength
  • Gluteal strength
  • Core strength
  • Balance

Don’t give up:

If you found you had difficultly not using your hands to stand up, keep practicing! Work towards being able to sit to stand hands free 10 times, working at your own pace and you can turn a ‘fail’ to a ‘pass’ for the question, do you pass the sit to stand test.

If you have any questions or would like to speak to one of our chiropractors. Call on (03) 9329 1118 or email us at

Lisa Smycz, chiropractor 

If you would like to know more about what ideal posture looks like, then CLICK HERE.  To find out if your shoulders pass the test CLICK HERE.

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