Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Help us pass our Leopard Test (ankles ROM is terrible, wondering what else needs work) › Re: Help us pass our Leopard Test (ankles ROM is terrible, wondering what else needs work)

02/13/2014 at 2:44 pm #74134
AvatarNathan Richer
Participant

to test the shoulders, remember to stand tall. brace the core strongly, anchor the ribcage down to the pubic bone, and also flex the glutes, both core and glutes 20% flex. then, keep the bracing in core and glutes, and slowly raise your arms as high as they can go, palms turned inward. how high can you raise them before you break (in your spine)? OR, you may find that you can raise them easier if you are braced. that is a neurological solution to shoulder mobility. use this test/retest in working on shoulder mobility.

butt wink usually happens when the hams tighten reflexively and yank the bottom of your pelvis forward. however, it may not be the hams that are the problem. something is making them tighten reflexively, which could be problems elsewhere, including the ankles but also in upper and lower leg, and hips.  hunt around with smashes and mobs and find what has the greatest effect on you.