At-Home Mobility Tests
Check for common sources of pain and posture problems with these quick, self-administered mobility tests.
If you have trouble with one or more, you may have an increased risk of posture-related pain or injuries. Good news though - they are fixable!
Overhead Shoulder Mobility - Straight Arm Raise
To test overhead shoulder mobility.
Stand with your back against the wall.
Lift one arm, elbow straight, and try to get your thumb to the wall. Lower. Repeat with other arm.
Repeat with both arms at the same time, and don't arch your back.
Overhead Shoulder Mobility test - wall slide
Arms at shoulder height, elbows back to the wall at 90 degrees.
Try to rotate your arms back, so the back of your hands touch the wall. Stop if painful.
Rotate down, check that elbows haven't dipped below shoulders. Rotate back again.
Slide arms up to fully extended overhead with wrist and hands in close contact to the wall.
Don't arch your back.
Hip Mobility and Hamstring Test - Straight Leg Raise:
Lie on the floor with your legs through a doorway, knees in the threshold.
Raise one leg, knee straight, and try to bring your heel all the way through the door.
It should get near, or beyond, 90 degrees.
Repeat with other leg.
Hip Mobility Test - Step Over
Walk your toes up to something between shin- and knee-high. A paper bag works great.
Try to lift your leg directly up and forward to step over it, without tilting or rotating your hips.
Repeat with the other leg.
MOBILITY Test results
HOW did you do?
Complete below for results and assessment.