Mobility assessment
These notes combine advice from 6 reviewed passages across 6 workouts.
Overview
Section titled “Overview”Mobility assessment measures how far you can move and finds the area that limits you. You can track progress with floor markers, test shoulder range against a wall, and compare one side of the body with the other. Work first on the area that lags behind until it catches up to the stronger side.
Tracking progress with floor markers
Section titled “Tracking progress with floor markers”Set markers on the floor and advance one marker at a time. If you are at marker twelve, work to reach thirteen; if at thirteen, reach fourteen. The markers give you a concrete measure of how far your stretch reaches.
Testing shoulder range against a wall
Section titled “Testing shoulder range against a wall”Stand sideways right next to a wall, with the arm and shoulder facing the wall. Look straight ahead and move the arm to see how far it goes without turning the body. This tests your shoulder range.
Comparing sides
Section titled “Comparing sides”Stretch one foot, then repeat the same stretch on the other foot. The point is to see the side-to-side difference.
Prioritizing the lagging area
Section titled “Prioritizing the lagging area”Work first on the mobility area that lags behind. Once it catches up to the level of the stronger area, add more on top.
Flexibility for specific movements
Section titled “Flexibility for specific movements”For the bridge, the assessed angle was quite good and fully sufficient, and the angle can be tested with a towel. Open it one notch more, then hold from the end.
For the 540-degree skin, this amount of flexibility is somewhat sufficient; if you can touch your feet from the demonstrated position, you can pass the movement comfortably.