Mobility Self-Assessment
3. Cervical Rotation
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Cervical Flexion
Video angle: From the side
Instructions: Start in a standing position with your feet together and toes pointing forward. Try to touch your chin to your chest, keeping your back straight during the movement. Do not round your back.
Cervical Extension
Video angle: From the side
Instructions: Start in a standing position with your feet together and toes pointing forward. Keeping your back straight, look up, tilting your head back as far as you can without pain or dizziness. Do not lean backward with your back.
Upper Extremity Internal Rotation
Video angle: From the back
Instructions: Start in a standing position with your feet together and toes pointing forward. Reach back with your right arm, placing the back of your hand on your back as high up as you can toward the bottom of your left shoulder blade. Do not crawl...
Upper Extremity External Rotation
Video angle: From the back
Instructions: Start in a standing position with your feet together and toes pointing forward. Reach your right arm overhead, bend your elbow and place your right hand on your back toward your left shoulder blade. Do not crawl your fingers across your back in an effort...
Spinal Flexion
Video angle: From the side
Instructions: Start in a standing position with your feet together and toes pointing forward. Bend forward at the hips while reaching your hands toward the floor, keeping your knees straight. Stop if your knees begin to bend or if you experience pain.
Spinal Extension
Video angle: From the side
Instructions: Start in a standing position with your feet together and toes pointing forward. Raise your arms overhead as far as you can and bend backward as far as possible. Stop if you experience pain or dizziness.
Spinal Rotation
Video angle: From the back
Instructions: Start in a standing position with your feet together, toes pointing forward and arms extended to the sides. Rotate toward the right as far as possible while maintaining your foot positioning and keeping your knees straight. Repeat toward the left side.
Shoulder Flexion
Video angle: From the side
Instructions: Start lying on your back with your knees bent and your feet flat on the floor. Keeping your back flat on the ground throughout the entire movement, bring your arms up overhead as far possible, keeping your elbows straight. In the video I demonstrate doing...
Active Straight Leg Test
Video angle: From the side
Instructions: Start lying on your back with your head flat on the floor, your arms by your sides, your legs out straight, your feet together and your toes pointed toward the ceiling. Keeping your head and your left knee flat on the floor, raise your right...
Seated Double Pigeon
Video angle: From the front
Instructions: Start sitting upright on the floor with your left knee bent, your hip externally rotated, and the side of your left leg flat on the ground. Stack your right foot on top of your left knee. Try to flatten your right knee to your left...
Cat Cow
Video angle: From the side
Instructions: Start on your hands and knees with your knees stacked under your hips and your wrists stacked under your shoulders. As you take a deep breath in, point your tailbone up toward the sky, look up toward the ceiling as far as you can and...
Kneeling Heel Sit – Ankle Plantarflexion
Video angle: From the side
Instructions: Start kneeling on the floor with your knees bent, your toes pointed with your toe nails in contact with the floor. Try to sit back on your heels.
Kneeling Heel Sit – Ankle Dorsiflexion
Video angle: From the side
Instructions: Start kneeling on the floor with your knees bent, your ankles flexed and the pads of your toes on the floor. Try to sit back on your heels.
Quad Stretch
Video angle: From the side
Instructions: Start half-kneeling with your right knee on the ground (rest your knee on a pillow for comfort as needed) and your left leg forward. Reach back with your right hand for your right foot, bringing your right foot as close to your right glute as...
Quadruped T-Spine Rotation
Video angle: From the front
Instructions: Start on your hands and knees. Keep your left hand on the ground and place your right hand behind your head. As you inhale, bring your right elbow to touch your left elbow. As you exhale, rotate your chest to the right as far as...
Prone Hip Extension
Video angle: From the side
Instructions: Start lying on your stomach with your forehead resting on your forearms. Keeping your right knee straight, lift your right leg up in the air as far as possible. Repeat on the left side.
Seated Hip External Rotation Test
Video angle: From the front
Instructions: Start sitting with your hips and knees bent 90 degrees. If possible, sit on a surface that is high enough that it does not allow your feet to touch the floor (bar stool, countertop, table, bed, etc.). Start with your knees hip distance apart. Bring...
Seated Hip Internal Rotation Test
Video angle: From the front
Instructions: Start sitting with your hips and knees bent 90 degrees. If possible, sit on a surface that is high enough that it does not allow your feet to touch the floor (bar stool, countertop, table, bed, etc.). Keeping your knees together and your hips level,...
Wall Ankle Dorsiflexion Test
Video angle: From the side
Instructions: Place three credit cards on the floor as demonstrated in the video. Start half-kneeling with your right leg forward and the toes of your right foot flush with the outermost edge of the 3rd credit card. Keeping your right heel flat on the floor, lean...
Squat (Hands Behind the Neck)
Video angle: From the side & from the front
Instructions: Start in a standing position with your feet hip width apart. Place your hands behind your neck & interlace your fingers. Keeping your elbows forward and your heels flat on the floor, descend into a squat as low as possible.
Overhead Squat
Video angle: From the side & from the front
Instructions: Start in a standing position with your feet hip width apart. Place a dowel or broomstick on your head and adjust your hands on the dowel so that your elbows are bent at a 90 degree angle. Next, press the dowel overhead, straightening your elbows...