Rhonda Patrick: This Simple Mobility Test Is Linked to Longevity (try it in 10 seconds)

Key Takeaways

• Perform the Sit and Rise Test: Lower yourself to the ground crisscross applesauce without falling, then stand back up without using your hands or knees. This is a simple indicator of hip mobility and longevity.
• Test Hip Flexion: Stand on one leg and pull your other knee up past 90 degrees. If you struggle, it may indicate limited hip mobility.
• Try the Couch Stretch: Kneel facing away from a wall, place your foot up the wall, and bring your other leg into a high kneeling position. Assess your ability to maintain an upright posture and squeeze your buttocks.
• Practice Daily Ground Movement: Cultures that sleep, eat, and toilet on the ground have lower fall risks and osteoarthritis. Incorporate ground-based movements into your daily routine.
• Use Isometrics for Glute Activation: If your quads are tight and inhibit glute function, practice isometric exercises in the couch stretch position to improve glute engagement.

Bottom Line

Incorporate simple hip mobility tests and ground-based movements into your daily routine to improve mobility, reduce injury risk, and potentially enhance longevity.

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