- Starting Position: Stand with your feet shoulder-width apart and maintain good posture throughout the movement.
- Movement: Raise your left arm, bend your elbow, and reach down across your back as far as possible. At the same time, extend your right down and behind your back, trying to bring your elbow across your back. Try to cross your fingers, upper hand over lower hand. Repeat with your arms in the opposite position.
- Stretches: Behind Back Shoulder Reach; Overhead Triceps Rope Stretch; Arm Circles; Kneeling Reach, Roll, and Lift.
Simple Test to Check the Mobility of Your Waist and Knees:
- Starting Position: Stand with feet shoulder-width apart and weight evenly distributed through the entire foot.
- Movement: Slowly squat as low as possible, but not below parallel. Lower your hips as if you’re sitting in a chair. Keep your head neutral and eyes focused forward. Stop if your shoulders go beyond your knees, your knees travel beyond your toes, or your thighs reach parallel.
- Note: This is one of the more difficult movements, as it involves multiple joints. Make a note on your scorecard if you needed to make a modification in order to execute the movement properly.
- Stretches: Forward Lunge; Over and Under Medicine Ball Squat; Standing Calf Stretch
- Modification: If you can’t complete this test without bending at the waist, modify by lifting your heels 1⁄2 inch to 1 inch by standing on aboard, widening your stance, or extending your arms horizontally in front.
Simple Test to Check the Mobility of Your Hips:
- Starting Position: Lie on your back with your hips and knees bent at 90 degrees. Arms are fully extended with palms up.
- Movement: With your legs together, lower your legs to the floor to the left. Return to centre and repeat to the right. Stop the rotation if either shoulder lifts or loses contact with the floor.
- Stretches: Standing One Leg Rotation; Iron Cross; Lying Single Leg Cross over