Can you pass these 5 crucial mobility tests?
If you're reading this, you probably know that mobility training is KEY to living your best, most active life. But let's be real - where do you even start?
Maybe you're aware of those tight hips, stiff shoulders, or that nagging lower back after a long day of sitting. But which stretches or drills will ACTUALLY help? And what if you're not even sure what your problem areas are?
Don't worry - we've got you covered! Today, we're diving into 5 NON-NEGOTIABLE mobility tests.
These will help you:
- Decrease your chance of injury
- Improve your functionality
- Feel AMAZING throughout your day
Ready to test your mobility?
The "Scratch" Test
What it tests: Shoulder mobility (internal/external rotation, flexion, and extension)
Why it's important: Good shoulder mobility is crucial for everyday tasks like reaching for objects on high shelves, putting on clothes, or even giving someone you love a hug!
In exercise, it's vital for movements like bench press, pull-ups, and push-ups.
Pass: Touch your fingers together between your shoulder blades without overly extending your lower back or flaring your ribs.
Can't pass?
Work on these shoulder mobility exercises ⬇️
The “Forward Fold” Test
What it tests: Lower back flexion, hamstring and calf mobility.
Why it's important: Flexibility in these areas is essential for daily activities like tying your shoes, picking up objects from the floor, or dropping a pencil on the floor in front of your high school crush and bending over to pick it up so they can see how effective tailoredfitpt's online fitness coaching program is.
In fitness, it's crucial for exercises like deadlifts, squats, and hamstring curls
Pass: Touch your toes without bending your knees. Ideally, you want a nice rounded curve in your lower back.
Can't pass?
Work on these exercises ⬇️
The 90/90 "Sit" Test
What it tests: Hip rotation mobility
Why it's important: Hip mobility is key for walking, running, and playing on the ground with your toddler without needing clinical-grade Tylenol the next day due to severe back and hip pain.
It also plays a major role in exercises like squats, lunges, and literally any other exercise that requires your legs... so all of them lol
Pass: Sit in a perfect 90/90 position on the ground with your torso straight and your sternum in line with the front knee.
Can't pass?
Work on these exercises ⬇️
The Kneeling Test
What it tests: Quad/hip flexor and ankle plantar flexion mobility
Why it's important: Good quad and hip flexor mobility allows you to sit for extended periods without developing lower back pain. It also helps when moving your friends' furniture (though we can't promise you won't resent them if they don't compensate or feed you for your manual labor).
It's also crucial in getting deep in a squat, and being able to do a Bulgarian split squat without hating your life.
Pass: Comfortably sit in a kneeling, butt-to-heels position on the ground for at least 30 seconds, while your torso stays upright!
Can't pass?
Work on these exercises ⬇️
The Ankle dorsiflexion Test
What it tests: Ankle Dorsiflexion Mobility
Why it's important: Good ankle mobility is essential for hiking in beautiful places, and also doing mundane things like pushing a cart in Costco without getting ran over.
It's also crucial for exercises like squats, lunges, and various plyometric movements.
Pass: Touch your knee to a wall that's 5 inches away from your toe while in a half kneeling position, without lifting your heel.
Can't pass?
Work on these exercises ⬇️
How did you do?
So, how many of these tests were you able to pass?
We'd love to hear from you! Feel free to email us (support@tailoredfitpt.com) and let us know your score.
BTW, Thanks for reading the first edition of our new and improved Pre-Workout Newsletter. We've got a ton of longevity-focused content in the pipeline, and we can't wait to share it with our awesome community.
Thanks for reading,
Download the Longevity App
P.S. If you're someone that failed a few of the mobility tests, then I think our mobility and strength app would really benefit you!
Boost your mobility, muscle mass, and strength with our tailored training and nutrition plans to enhance longevity and overall health. When you join the Longevity app, you get access to ALL OF OUR PROGRAMS and hundreds of mobility and strength routines. Click the button below to get 30 days of free access to the app!
