#Recap October 31

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Today is a RECAP on my results of completing a series of exercises as part of the 30 Day Sitting and Rising Coach4aday Challenge.

Over the past 4 weeks each morning I have followed a set of beginning exercises created by Jon Pearlstone. His exercises fell into three general categories 1. Beginner-2. Intermediate-3. Gold Standard. For the record I was doing beginner exercises.

Each of these was designed to help me improve my score on the Sitting and Rising Test. Below is a video on how to conduct the test.

October Exercise Regime

Progression was the key component for what I undertook in exercising each morning. My approach was to use a chair and sit and get up without the use of my hands or arms. On October 1st I did one and each day I added another rep. This morning I did 31. The next stage is for me to do these on a box that is lower than a chair. I will follow the same progression model in November. This challenge has created a new habit for me.

Sitting and rising in chair was not the only new thing I added to my morning exercise routine. There also was a series of stretching exercises that I did. Two that I was consistent with were the sit and reach and spinal twists

Pre and Post Testing

On October 1st I did the test three times. I scored a 3, a 4, and an 8. That score of 8 can best be described as an outlier. Divine intervention during the last attempt enabled me to contort my body in some unnatural angles. It was pure momentum that got me up. Throwing out the high and low score my baseline was a 4.

Here is my Three October 31st Sitting and Rising scores

First attempt scored a 6

Second attempt a 8

Third attempt a 7

Throwing out the high and low score my baseline has gone from a 4 to 7-Still have work to do but consistency and repetition with any habit often leads to progress.