Mobility is a general term to describe how freely you can move. It includes muscle and joint flexibility as well as your strength and control of specific movements. If you spend the majority of your day sitting then try these tests to see how mobile you are and how much sitting has affected your mobility.

Overhead Squat

How to perform

Set up as you would for a regular squat.
Press your arms overhead, try without a bar if this is your first attempt.
Squat as low as possible keeping your arms vertical to the floor.

What to look for

A successful overhead squat should look like a regular squat from the hips down, i.e. feet flat on the floor, knees in line with your toes, and your lower back arched.
Your arms should be vertical to the floor, elbows locked and looking straight ahead.

I’m not quite there, how do I improve?

If your heels pop up, try and stretch your calves.
If you can’t get low enough into the squat position stretch out your hips.
If your arms are to far forward? Stretch your upper back and chest.

Sit and Reach

How to perform

Sit on the floor or a mat with your feet pressed against a step or ledge. Keep your knees pushed to the ground. Reach forward as far as you can without bouncing the stretch.

What to look for

How far forward can you reach and where do you feel restricted.

I’m not quite there, how do I improve?

If you feel the restriction in your lower legs (or feet) stretch or foam roll your calves
If your hamstring (back of the upper leg) feel tight, you can stretch or foam roll there
If your upper back feels like the limiting factor in the movement, make sure to foam roll, stretch and mobilise the upper-back.

Lunge and Reach

How to perform

Place one knee on a mat
Ensure the opposite shin is perpendicular to the floor
Draw in your stomach
Reach your hands straight up

What to look for

You should be able to reach your hands straight up without arching through your lower back
Your hip should be able to be pushed forward without a break (hunching over position) at the hips.

I’m not quite there, how do I improve?

If you feel restriction on the front of your back leg or hip, you will need to improve your quadriceps and hip flexor mobility.
If you can get your torso upright put can’t reach your hands overhead, it’s your chest and shoulders that need more flexibility work.

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