Experiencing Pain? Are You Focusing Enough on Mobility?

What is Mobility?

Never Enough Time for Mobility

Check for Mobility Issues with Simple Testing

Apley Scratch Test

  • To test your mobility of your right shoulder, stand up and raise your left arm straight above your head (see picture below).
  • Flex your left elbow placing your left palm on the upper back and neck area, then slide it down between your shoulder blades.
  • Take your right hand and reach behind your body so the top part of your hand rests on the middle of your back.
  • Reach down with your left hand while reaching up with your right. The goal is to try to touch the fingers of both hands together.
  • Have someone measure the distance between your fingertips. If your fingers are touching or overlapping, record that as good.
  • Now switch arms and test your opposite shoulder.

Kneeling Thoracic Mobility

  • Start in a quadruped position (on all fours).
  • Touch your left hand to the left side of your head.
  • Exhale. As you breath in rotate your body and raise that left elbow up towards the ceiling, keeping the hand in contact with the head throughout.
  • As you’re doing this, push the right into the floor. Think about your mid-back during this dynamic movement.
  • Slowly return to the starting position, following your breath. Move to the speed of your inhale/exhale. Repeat for repetitions.

Simple Hip Mobility Test

  • Sit tall in a chair with your feet slightly wider than hip-width apart.
  • Without using your hands, see if you can lift and cross your right leg over your left? Then try the same on the opposite side (you should be able to).
  • After attempting that, position the right ankle above your left knee that is bent.
  • Take a few deep breaths in/out and relax.
  • Now take a look at the angle of the right leg that is crossed.
  • If the leg feels comfortable and drops below a 45-degree angle or is parallel to the floor, you’re in good shape.
  • Most people, however, will have a 45-degree angle or greater and feel tightness in the hip complex. Is so, you guessed it…work on hip mobility.

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Jefit App

Jefit App

A mobile fitness app for Android & iOS devices that manages & tracks your workout. More than 10 million downloads. Michael Wood, CSCS, is the Content Manager.