Let’s get straight to it: mobility is the foundation of fitness.
If your body doesn’t move well, you’re not just limiting your workouts – you’re setting yourself up for discomfort, inefficiency, and potential injuries.
Think of these 7 mobility tests as your fitness audit. They’ll show you where you’re solid and where you need work, so you can build a body that moves better, feels better, and stays fit for life.
Let’s Set the Scene
Imagine struggling to bend over to tie your shoelaces or squatting without pain.
Now picture this instead:
• You move with ease and confidence, whether you’re exercising or chasing after your kids.
• You know exactly where your body needs attention, so your workouts and routines are focused and effective.
Mobility isn’t optional. It’s essential.
The Possible Impact of Ignoring Mobility
If you don’t assess and improve your mobility:
• Everyday movements like bending, twisting, and reaching become harder over time.
• You’re more likely to compensate with poor form, leading to injuries.
• Your workouts suffer because your range of motion is limited.
But if you make mobility a priority:
• You move freely and confidently, improving both exercise and daily life.
• You reduce the risk of injuries by building strength in weak areas.
• You create a body that feels as good as it performs.
The 7 Essential Mobility Tests
Here are the tests to try today, plus what “good” looks like:
1. Deep Squat Test
• How to Do It: Stand with feet shoulder-width apart. Squat as low as you can while keeping your heels on the ground and your chest upright.
• What Good Looks Like: Your thighs drop below parallel, your heels stay down, and your back doesn’t collapse forward.
• What to Work On: Tight hips or ankles.
2. Overhead Reach Test
• How to Do It: Stand tall, arms at your sides. Raise your arms straight overhead, trying to touch your biceps to your ears without arching your lower back.
• What Good Looks Like: Arms are straight, biceps near your ears, and your spine stays neutral.
• What to Work On: Tight shoulders or thoracic spine.
3. Ankle Mobility Test
• How to Do It: Kneel facing a wall with one foot planted. Push your knee toward the wall without lifting your heel.
• What Good Looks Like: Your knee reaches about 4 inches (10 cm) past your toes without your heel lifting.
• What to Work On: Tight calves or limited ankle range.
4. Shoulder Mobility Test
• How to Do It: Reach one hand over your shoulder and the other behind your back, trying to touch your fingers. Repeat on both sides.
• What Good Looks Like: Fingers come within an inch of each other (or touch) on both sides.
• What to Work On: Shoulder or upper back tightness.
5. Spinal Twist Test
• How to Do It: Sit cross-legged on the floor. Rotate your torso to one side, placing a hand behind you for support. Repeat on both sides.
• What Good Looks Like: You can rotate your torso 45–60 degrees in both directions without strain.
• What to Work On: Limited thoracic mobility.
6. Hamstring Flexibility Test
• How to Do It: Sit on the floor with legs extended. Reach forward to touch your toes without bending your knees.
• What Good Looks Like: You can comfortably reach your toes or close to them while keeping your back straight.
• What to Work On: Tight hamstrings or lower back stiffness.
7. Balance Test
• How to Do It: Stand on one leg for 15 seconds without wobbling. Repeat on the other leg.
• What Good Looks Like: You can balance evenly on both legs without swaying or compensating.
• What to Work On: Weak stabilising muscles or core.
Why This Will Make You “Fit for Future & Family”
Mobility is about more than workouts – it’s about moving well for life.
It’s about being able to squat down to pick something up, twist without discomfort, or sprint after your kids without hesitation.
And it’s about building a body that’s strong, flexible, and injury-resistant for decades to come.
Because when you move better, you live better – and that’s fitness for your future and family.
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