Written by Paulina Kairys | BSKin & EX.Sc., NASM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
One of the most overlooked aspects of the real world and the fitness world is mobility. Mobility difficulties are not only a problem of old age, whether you’re an elite athlete, weight lifting enthusiast, or a soccer mom, it is important to regularly work on improving your mobility. If you want to prevent possible injuries and live a happy, pain-free life then you NEED to have good mobility. By giving yourself a mobility assessment you will know which areas of the body are the weakest. Once you assess and test your mobility you will be able to directly target and improve your weaker joint complexes.
With that in mind, we put together 7 mobility tests for your most important joints as well as some exercises and resources to improve your mobility.
Test Your Mobility Now!
In this article we will specifically target mobility, so try to do this assessment cold to see your everyday mobility and then you can test after a warm-up or workout just to compare.
What is mobility?
The definition of mobility is the quality or state of being mobile or movable: ability or capacity to move. When we speak of mobility in the human body, we’re referring to the ability to move naturally with strength through an ideal range of motion. Increased mobility will help you to reach your goals whether it’s to put on muscle or just to feel better throughout a normal day. This article will walk you through 7 mobility tests then provide you with some tips and exercises on how to improve your joint mobility.
Why is mobility so important?
Think of your mobility as the cornerstone to a healthy pain-free body. Lesser mobility leads to instability which decreases the movements you’re able to perform. Without proper movement, it’s difficult to build strength, power, and endurance. So, forget about building your repertoire of specialized skills related to fitness if you’re missing one of the most import pieces of a strong foundation - mobility.
What joints should I test for mobility?
There are many joints in our bodies that require mobility but in this article, we will touch on the joints/areas that people often have mobility issues with:
- Shoulders
- Hips
- Thoracic Spine (Upper Back)
- Ankles
These areas are the most used in basic movements.
The tests will be section by the above joints. After each section we will provide some good exercises and resources to help you improve mobility & flexibility in that area.
HOW TO ASSESS JOINT MOBILITY
Follow the tests and drills below to assess the mobility of your most important joints, which includes the shoulders, thoracic spine, hips, ankles.
We chose to the following mobility tests and drills because they can be performed alone in the comfort of your home.
We will provide results after each test to let you know where you stand in terms of normal flexibility, as well as what potential causes there could be for a lack of mobility where applicable.
Now let’s start testing your mobility!
SHOULDER JOINT MOBILITY TESTS
These two tests will reveal the state of mobility and flexibility that your shoulder joints possess. The first test is for overhead shoulder mobility, and the other is for external and internal rotation.
Because the shoulder joint is the weakest and most susceptible joint in the human body, knowing your range of motion is important so you don’t overexert or injure yourself. Take a few minutes to test your shoulder mobility to gauge your ability and if you need to, start doing more shoulder mobility exercises.
Shoulder Mobility Test #1 (Overhead Shoulder Mobility):
- Lie down on your back, bend your knees at 90 degrees with your feet on the floor.
- Lift both arms perpendicular to the floor.
- Slowly lower your right arm over your straight over your head to the floor as far as you can.
- The ideal result is that your hand reaches the floor without arching your back off the ground.
- Repeat with your left arm.
Result: If you had to arch your back to keep your arm straight on the floor then you’ve got some room for improvement.
After you perform the test with your feet on the floor, try to do it with your feet up. Keep your knees bent to 90˚, but bring your feet off the floor so your upper legs are perpendicular with the floor.
Results:
- Legs Up & Can’t Touch = Likely Tightness in Lats
- Legs Down & Can’t Touch = Lack of Shoulder Mobility
Shoulder Joint Mobility Test #2 (Internal & External Shoulder Rotation Mobility):
- To test your right shoulder mobility, stand up and raise your left arm straight above your head.
- Bend your left elbow and put your left palm on the back of your neck then slide it down between your shoulder blades.
- Take your right hand and reach behind yourself so that your right palm rests on the middle of your back.
- Now reach down with your left hand while reaching up with your right. Try to bring the fingers of both hands together.
- Looking in the mirror or ask a friend to measure the distance between your fingertips. If your fingers are overlapping, record that as well.
- Now switch arms to test your opposite shoulder.
Results:
- Fantastic = Fingers overlap
- Above average = Fingertips touch
- Average = Fingers are less than 2 inches apart
- Needs improvement = Fingers are more than 2 inches apart
How to Improve Shoulder Mobility
To increase your shoulder mobility, you must start doing exercises and stretches that help get the blood flowing into the shoulder joint and loosen up the muscles surrounding your shoulder joint (this includes muscles like your lats, chest, biceps, triceps, and traps)
Here are a few great shoulder mobility exercises...
Standing Arm Swings:
Stand with your back straight and your arms by your sides. Swing your arms up, forward then back as far as they can go without raising your shoulders. Then return slowly to starting position. Do this for 30-60 seconds for a total of 5 sets.
Cross Arm Stretch:
Keep your shoulders squared forward and bring your left arm directly across your body and place your arm into the crease of your right elbow. Using your right arm, pull your left arm in towards your body, feeling the stretch. Hold for 30-60 seconds. Repeat on opposite side. Do this a couple times to each arm.
Pass Overs Dynamic Stretch:
This is a dynamic stretch, so you will not be holding the stretch, you will be moving your arms up and over for reps. Hold onto a light stick or band or long towel with your arms down and out about 1.5-2x shoulder width. From hip level and at the front of you, bring your arms up (arms fully extended) and over to your backside, lowering them down as far as they can go (ideally until the object touches your butt). Then, bring your arms back up and over and repeat. Do this for 6-10 reps.
Overhead Shoulder Stretch:
Bring your right arm up overhead and then bend at the elbow pointing your hand down to the ground with your palm flat against your back. Using your left arm, push your elbow down as far as you can comfortable go. Repeat on both sides for 2-3 sets holding for 30-60 seconds each arm.
Another nice stretch is basically the overhead shoulder stretch in reverse. So your right arm would go behind your back, back of your hand touching your back and arm pointing up (arm at around 90˚). Then using your left arm, you push up on the elbow.
For more exercises and stretches, check out this in-depth article on Shoulder Mobility.
THORACIC SPINE (UPPER/MID BACK) MOBILITY TESTS
Now, let's move on to t-spine mobility assessments. We have two mobility tests, one for spinal flexion & extension and one for thoracic rotation.
Thoracic Mobility Test #1 (Spinal Flexion & Extension Mobility):
- Start with your hands and knees on the ground with your hands stacked under your shoulders; keep your knees hip width apart. We will be doing the cat-cow.
- Press through your hands while rounding your upper back and protracting your shoulder blades (pulling them apart). Try to tuck your chin to your chest. This position is spinal flexion (cow position)
- Slowly return your spine to neutral and then continue by pushing your chest down and arching your back, bring your head up and retracting your shoulder blades (bringing them together). This is spinal extension (cat position).
Results: If you weren’t able to get either full flexion and/or extension in your spine, there’s plenty room for improvement.
Thoracic Spine Mobility Test #2 (Thoracic Rotation Mobility):
- Get into a kneeling position and place a yoga block, a book or two, or a thick towel between your knees.
- Sit down onto your heels and push your thighs into the yoga block or whatever you chose so you are creating a squeeze inward. Note: You can also do this from a seated position in a chair if you knees or ankles hurt in this kneeling position.
- Place your right hand on your left shoulder and your left hand on your right shoulder (going underneath your right arm).
- Keeping the contact with hands to shoulders and elbows up to about shoulder height, rotate to your right side as far as you can go. Then slowly return to the center. Do this a couple times more, as you should be able to go further each rep.
- Be sure to keep your hips and knees squared forward as your rotate. This is purely about upper/mid back rotation. Squeezing your thighs into the block will help you to keep your hips squared forward.
- Next, switch your sides - with your right hand going underneath your left arm. Rotate to your left side. Do this for a few reps.
Results:
- Less Than 45˚ of Rotation = Needs Improvement
- Pass Test = ~45˚ Rotation
How to Improve Thoracic Spine Mobility
There are a number of exercises and movements that can help to improve your thoracic mobility.
Cat Cow Stretch:
Start with your hands and knees on the floor keeping a neutral spine with your hands under your shoulders. To perform the cat portion of the exercise simply sink your back towards the floor and raise your head simultaneously pushing your tailbone out. Make sure you breathe out during this movement. Next, move into the cow position by tucking your head and tailbone in while arching your spine. Breathe in during this movement. Shoot for 20 repetitions of this movement with a brief pause at the top and bottom.
Windshield Wiper Thoracic Rotation Stretch:
Lie down on the ground with your back flat to the floor and your arms out to your sides. Lift your legs up off the ground (flexing the hips) and bend at the knees to make a 90˚ angle with your legs. From here, bring your knees down to one side, keeping your upper back flat to the ground and your shoulders squared. Hold the position for desired time, then bring your legs back up to the center and slowly to the opposite side. Again, hold for the desired time. Repeat this several times.
For more exercises and stretches, check out this in-depth article on T-Spine Mobility.
Hip Joint Mobility
We all know how important hip mobility is, so let's test the hips! The first mobility test is for hip flexion and the second test is for hip internal and external rotation.
Hip Mobility Test #1 (Hip Flexion Mobility):
- Lie down on your back with your legs extended.
- Brace through your lower abdomen and press your hands into the floor with arms extended to your sides. Then, lift your right leg up keeping your knee as extended as possible.
- Try to bring your leg up as high as it can go, towards your upper body. Keep your butt and back to the floor as you do this.
- Lower your leg back down and try again a couple times to see.
- Then, repeat with the left leg.
Results:
- Pass Test = Raised Heel Past Bottom Knee
- Ideal Range of Motion = Raised Leg 90˚ Angle With Hips (Leg perpendicular with the floor)
Hip Mobility Test #2 (Hip Internal & External Rotation Mobility):
- Get into a 90/90 position on the floor. Your legs should be making 90˚ angles at the knee and your torso facing on leg with the other shooting behind you, both on the floor.
- The test is to be able to hold this position and then switch sides without touching your hands to the ground (if you've never done this, you can try with your hands on the ground first, just to get used to shifting from one side to the other).
- When you are ready to shift sides, you lift your knees up, placing your weight onto your heels, and then rotate slowly to the other side. Try this a few times back and forth with your arms up.
Results: Pass Test = Being able to move through fully to 90/90 positions on each side with arms up at shoulder level
How to Improve Hip Mobility
Here are 3 of the best beginner hip mobility exercises to help strengthen and open up your hip joints which will lead to a greater range of motion. It will take continuous practice with these stretches to improve your hip mobility.
Piriformis Stretch:
Lie down on your back with your knees bent and your feet on the floor. Place one leg over the opposite thigh then pull your crossed knee toward your opposite shoulder.
Frog Stretch:
Begin with on your hands and knees with your knees spread as far apart as you comfortably can. Rock back and forth in this position, keeping your feet on the ground and your toes pointed outward.
Hip Opener Lunge Stretch:
Get into a lunge position with your back knee to the ground and front knee at 90˚. Shift your hips forward and feel the stretch. Hold for 30-60 seconds OR hold for 10 or so seconds and move in and out of the stretch, holding each time at the end range of the stretch. Repeat on the opposite side.
Knee to Chest Stretch:
Lie flat on your back and bring your knee as far as you can to your chest, hugging the leg and bringing it as close as you can to your body. Hold for 30-60 seconds and repeat with the opposite leg.
For more exercises and stretches, check out this in-depth article on Hip Mobility Exercises.
Ankle Mobility Test
The ankle is probably one of the most overlooked joints. It's important to have good mobility in your ankles! Let's do this test to see how good your ankle mobility is. For this one, we have just one important test (if you can't pass this test, you likely have troubles with squats!).
Ankle Mobility Test (Ankle Dorsiflexion Mobility):
- Face a wall and get into a half kneeling position with you front leg at 90˚ and foot flat on the ground pointing straight forward to the wall. Your front foot’s toes should be 4 inches away from the wall. Your back leg should be at 90˚, knee to the ground with your toes and the ball of your foot on the ground.
- Slowly shift forward so your front knee moves towards the wall. Try to touch your knee to the wall while keeping your foot flat to the ground. You can push the wall with your hands. Note: Your knee will be moving directly over your foot. You can try this a couple times.
- Repeat with the opposite leg to test the other ankle.
Results: If your knee can touch the wall, you pass. If your knee is 1 inch away, that is abnormal mobility, and 2 inches away is very abnormal. But don't let the words abnormal scare you, it just means you need some or a lot of improvement.
How To Improve Ankle Mobility
In order to fix your tight ankles and increase your ankle mobility you must start moving through a greater range of motion.
Full Range of Motion Calf Raises:
By performing toe raise to heel drop on a step you are flexing the joint resulting in strengthened ankles. Stand on the edge of a step with your weight on the balls of your feet. Push through your toes raising your ankles then slowly drop your heels down below the step level. Repeat 10-20 reps of 2-3 sets every other day. If you have limited mobility use a railing or wall for support.
Calf Stretch:
Facing a wall, bend your forward knee and keep your back knee fully extended. Both feet should be flat on the ground. From here push into your front foot. This is stretching your ankle for dorsiflexion. Repeat on the opposite side.
You can also bend your back leg and bring it in close to your front leg, then push down into the back foot. In this case, you are stretching the ankle in the back, not the front
For more exercises and stretches, check out this in-depth article on Ankle Mobility Exercises.
The best exercise for improving overall mobility - The World’s Greatest Stretch.
The World's Greatest Stretch (that's the actual name of it) targets the ankles, hips and thoracic spine, which makes it one of the most effective stretches for improving mobility. It’s no wonder why the it was given the moniker 'world’s greatest stretch'.
We recommend you do this stretch no less than three times a week. Make sure to stretch each side for 5 reps, 10-30 seconds per time.
- Step forward with your right leg. Start moving down into a low lunge position and place your hands on opposite sides of your front foot.
- Place your right elbow inside near right foot. Make sure to square your hips forward and try to keep your back flat.
- Then, rotate and reach up towards the sky with your right arm. Your hips should remain as squared as possible, it is your thoracic spine that does the rotating.
- Reverse the motion until your hands are planted on the floor on both sides of your foot. From here, try to extend your right leg, just to get a nice stretch in the hamstrings and round your upper back for spinal flexion.
- Next, push through your hands bringing your right leg back into a downward dog position.
- Step forward with your left leg and do the same to the opposite side.
Final Thoughts
The two things we are looking for during these screening tests are:
- Were there any imbalances between your right and left sides?
- Did you have ideal mobility in your joints?
If you found imbalances then you should train the weaker side a little more until it catches up with the other side.
If you found less than ideal mobility, then you should add more mobility exercises into your daily life. Start by adding the mobility exercises we provided in the Functional Foundations Guide.
Remember, it’s never too late to reclaim the joint mobility and muscle flexibility that you had as a child. Use mobility exercises as a warm up, active recovery, or as a stand-alone workout. We recommend that you try to add at least 1-3 sessions of mobility training a week, but even better would be to start off each day with a few mobility exercises that will have you moving better and feeling better throughout the day.
Paulina Kairys
Author