Mobility Assessment
Assess your mobility with guided self-tests. Identify limitations and get personalized corrective exercise recommendations.
Stand with feet shoulder-width apart. Raise both arms straight overhead. Squat as deep as you can while keeping arms overhead.
Pass: Full depth squat with arms overhead, heels flat, knees tracking over toes, torso upright.
Reach one hand behind your back from above (over the shoulder) and the other from below (behind the lower back). Try to touch or overlap your fingers. Test both sides.
Pass: Fingers touch or overlap on both sides.
Stand with feet together and legs straight. Bend forward at the hips and reach toward your toes without bending your knees.
Pass: Fingertips touch toes or floor with legs straight.
Squat down as deep as you can with feet flat on the floor, roughly shoulder-width apart. Try to hold this bottom position for 30 seconds.
Pass: Thighs below parallel, feet flat, held for 30 seconds without falling backward.
Stand on one foot with your eyes closed. Try to hold the position for 30 seconds without touching down or opening your eyes. Test both legs.
Pass: 30 seconds on each leg with eyes closed, no touch-downs.
Sit on the floor with your front leg bent at 90 degrees in front of you and your back leg bent at 90 degrees behind you. Try to rotate from one side to the other, switching which leg is in front.
Pass: Smooth transition between sides, both knees touch the floor, torso stays upright.
Sit in a chair with your feet flat on the floor and your hips facing forward. Without moving your lower body, rotate your upper body to look behind you. Test both directions.
Pass: Can rotate far enough to see directly behind you on both sides, hips remain still.
Why assess your mobility?
Mobility is the ability to move a joint actively through its full range of motion with control. It combines flexibility (passive range of motion) with stability and strength at end ranges.
Injury prevention: Limited mobility forces your body to compensate, often by placing excessive stress on joints and tissues that are not designed to handle it. Identifying and addressing restrictions before they cause problems is far easier than recovering from an injury.
Better performance: Full-range movement allows you to produce more force, access more muscle, and move more efficiently. Whether you are squatting, running, or throwing, mobility is the foundation of quality movement.
Targeted improvement: A general stretching routine is helpful, but an assessment tells you exactly where your restrictions are. This lets you focus your limited training time on the areas that will give you the most improvement.
Tip: Re-assess every 4 to 6 weeks to track progress and adjust your corrective exercise plan. Small, consistent efforts yield far better results than occasional intense sessions.