MOBILITY INDICATORS

Use these three mobility tests to see where you may have issues in reaching full range of motion. These are your opportunity to find out where you need to improve your mobility, so you can apply your time in the gym to the best effect

COUCH STRETCH

The is a great stretch to see where your hip extension and knee flexion weak points are. Bend your left knee and place your shin along the back cushion of a couch (or a chair) with your toes pointed upward. Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes. Keep your hips square. Hold for at least 45 seconds. Switch sides.

10-MINUTE SQUAT TEST

Dr Kelly Starrett claims this is a posture we should all be aiming towards being able to achieve. It requires good mobility at the hips, knees, ankles and the lumbar spine.

Stand with your feet parallel, hip-width apart and toes facing forward. Squat down as if sitting in a chair. Your hips, knees and ankles will start to flex. As you get lower your knees will travel over your toes (stay in line with your feet) and your hips will drop over your heels to maintain your balance. Try to keep your feet flat on the ground.

As you get lower in the squat, allow your lumber spine to flex into a natural position.

Hold in this bottom position for ten minutes (or as close as you can manage).

APLEY SCRATCH TEST

This is a test used by many physios to diagnose shoulder mobility issues. It tests internal and external rotation, as well as adduction and abduction at the shoulder joint.

Reach your right arm above your head, with palm facing forward. Bend at the elbow and place your right palm on your left shoulder blade. If possible, see if you can place the hand between your two shoulder blades.

Reach your left arm behind you, with palm facing inwards. Bend at the elbow and place the back of your left hand on your right shoulder blade. See if you can place the hand between your two shoulder blades.

Try to touch the fingers of your right hand and left hand together.