Mobility Test

Welcome to the Built To Move mobility test. Here you can begin your journey to moving better and living better. Follow along with the videos below and be sure to re-test often and watch those scores get better!

Ryan Fredericks

YOUR MOBILITY SCORE

Each focus area has been scored for how mobile – or not they are. Read each bubble to learn more on the color significance. More copy here. More copy here. More copy here. More copy here.

Take The Mobility Test

STEP 1 of 16 – JEFFERSON CURL TEST: SPINAL FLEXION

Back Exit

Instructions

  • Start with standing feet together
  • Maintain even pressure between the ball ofyour foot and heel
  • Slide your hands down your thighs letting your back round, head relaxed
  • Initiate by dropping your chin to your chest and move your hands down your thighs
  • When you reach your end position, stay there for 5 breaths

Compensations

  • Foot pressure not balanced over foot
  • Breath holding

SELECT YOUR SCORE TO CONTINUE

To Knees
Anywhere On Your Shins
Ankle To Touching The Floor

STEP 2 of 16 – LIFT-OFF TEST: THORACIC EXTENSION

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Instructions

  • Equipment required: PVC pipe/broomstick
  • Slide your hands down your thighs letting your back round, head relaxed
  • Thumbs pointed to the ceiling, arms straight overhead
  • Pipe rests in thumbs, forehead on the ground, light constant contact
  • Belly button keeps contact with the ground
  • While keeping arms straight and thumbs pointing up, lift arms off the ground

Compensations

  • Elbows bent
  • Arms not parallel
  • Head lifts off the ground
  • Breath holding

SELECT YOUR SCORE TO CONTINUE

Can’t Lift Arms
1-2 Inches Off The Ground For 5 Breaths
2+ Inches Off The Ground for 5 Breaths

STEP 3 of 16 – PLANK HOLD TEST: MID-LINE STABILITY AND EXTENSION

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Instructions

  • Get into a plank position
  • Feet together
  • Hands under shoulders
  • Eyes down
  • Squeeze glutes
  • Breathe through your nose continuously with glutes continuously squeezed for 20 breaths

Compensations

  • Loss of glute squeeze
  • Banana back
  • Breath holding

SELECT YOUR SCORE TO CONTINUE

Less than five breaths and not continuous, inability to keep glutes squeezed
5-15 breaths and not continuous only intermittent glute contraction
15-20 continuous breaths, zero change in glute squeeze

STEP 4 of 16 – OVERHEAD TEST: SHOULDER FLEXION

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Instructions

  • Lay on the ground on your back
  • Knees bent, feet on the ground
  • Tuck your butt
  • Arms straight overhead with your biceps touching your ears
  • Thumbs pointed to the ground

Compensations

  • Biceps not touching ears
  • Thumbs not pointed to the ground
  • Elbows bent
  • Back arched

SELECT YOUR SCORE TO CONTINUE

0°- 45°
45°- 80°
80° And Up

STEP 5 of 16 – WAX OFF TEST: FRONT RACK ARCHETYPE

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Instructions

  • Get on all fours
  • Elbows directly under shoulders on the ground
  • Wrists and fingertips in line with forearms
  • Thumbs pointed up

Compensations

  • Flexing your wrists
  • Elbow not under shoulder
  • Upper arm not vertical

SELECT YOUR SCORE TO CONTINUE

-20° and Lower Degrees
-20°- 0°
0° +

STEP 6 of 16 – SHOULDER IR TEST: HANG ARCHETYPE

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Instructions

  • Lay on the ground on your back
  • Knees bent, feet on the ground
  • Tuck your butt
  • Elbow 90 degrees to body
  • Palm facing floor
  • Fingers in line with forearm
  • Back of shoulder must make continuous contact with the ground
  • Rotate hand towards ground towards feet
  • Repeat on the other side

Compensations

  • Shoulder comes off the ground
  • Wrist bends
  • Arm loses 90-degree position

SELECT YOUR SCORE TO CONTINUE

0°- 45°
45°- 70°
70° +

STEP 7 of 16 – SHOULDER ER TEST: HANG ARCHETYPE

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Instructions

  • Lay on the ground on your back
  • Knees bent, feet on the ground
  • Tuck your butt
  • Elbow 90 degrees to body
  • Palm facing feet
  • Fingers in line with forearm
  • Back of shoulder must make continuous contact with the ground
  • Rotate your forearm towards your head
  • Repeat on the other side

Compensations

  • Shoulder comes off the ground
  • Wrists bend
  • Arm loses 90-degree position

SELECT YOUR SCORE TO CONTINUE

0°- 60°
60°- 90°
Hand On The Ground And Can Generate Force

STEP 8 of 16 – PUSH-UP TEST: SHOULDER EXTENSION

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Instructions

  • Lay on the ground on your stomach
  • Light contact of your forehead with the ground
  • Hands by your side and make a fist
  • Elbow over a vertical forearm
  • Lift your fists off the ground
  • Hold for 5 breaths

Compensations

  • Elbows flare
  • Wrists bend
  • Head pushes into the ground

SELECT YOUR SCORE TO CONTINUE

No Lift-Off
0-2 cm And Very Challenging
2°+cm With Ease

STEP 9 of 16 – SQUAT TEST: SQUAT/HINGE ARCHETYPE

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Instructions

  • Stand with feet shoulder width or wider
  • Feet straight
  • Weight evenly distributed between the ball of the foot and the heel
  • Ankles centered in the middle of your foot (aka no collapsed arches)
  • Maintain that foot pressure with a straight spine
  • Lower into a squat position
  • Take 5 breaths in that position

Compensations

  • Feet turned out
  • Back rounds
  • Lost foot pressure
  • Collapsed arch
  • Unable to take 5 breaths in the bottom position

SELECT YOUR SCORE TO CONTINUE

0°- 45°
45°- 90°
Hip Crease Below The Knee

STEP 10 of 16 – ACTIVE STRAIGHT LEG RAISE: HINGE ARCHETYPE

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Instructions

  • Lay on the ground on your back
  • Maintain a neutral spine with no change in spine position throughout test
  • Leg straight
  • Keep leg straight and lift leg up as far as you can
  • Repeat on other side

Compensations

  • Bent leg
  • Unable to take 5 breaths in the bottom position

SELECT YOUR SCORE TO CONTINUE

0°- 45°
45°- 80°
80° +

STEP 11 of 16 – ER ROTATION WINDOW: HIP STABILITY TEST

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Instructions

  • Sit on a surface (chair/counter) where your leg can dangle
  • Chest tall
  • Thighs parallel throughout the test
  • Without losing parallel, swing your leg in so your foot crosses your other leg
  • Hold end range for 5 breaths
  • Repeat on other side

Compensations

  • Hope hikes up
  • Body leans
  • Loss of parallel

SELECT YOUR SCORE TO CONTINUE

0°- 15°
15°- 45°
45° +

STEP 12 of 16 – IR ROTATION WINDOW: HIP STABILITY TEST

Back Exit

Instructions

  • Sit on a surface (chair/counter) where your leg can dangle
  • Chest tall
  • Thighs parallel throughout the test
  • Without losing parallel, swing your leg out
  • Hold end range for 5 breaths
  • Repeat on other side

Compensations

  • Hip hikes up
  • Body leans
  • Loss of parallel

SELECT YOUR SCORE TO CONTINUE

Unable or -5°
5°-30°
30°

STEP 13 of 16 – COUCH STRETCH: HIP EXTENSION/LUNGE ARCHETYPE

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Instructions

  • Place knee cap on pad/mat on the ground
  • Shin vertical with leg up the wall
  • Knee in the corner
  • Attempt to put your opposite leg into lunge position
  • Repeat on other side

Compensations

  • •Knee away from corner
  • Femur not vertical
  • Banana back

SELECT YOUR SCORE TO CONTINUE

Unable To Lift Front Leg Up Into Lunge And Unable to Squeeze Glute
Lift Hands Off The Ground To Knee With Glute Squeeze
Vertical Torso, Back Near Wall, Glute Squeezed

STEP 14 of 16 – PRONE KNEE BEND: LEG FLEXION

Back Exit

Instructions

  • Begin lying face down
  • Thighs parallel
  • Flex one heel toward your glute
  • Repeat on other side

Compensations

  • Back arches
  • Thighs leave parallel

SELECT YOUR SCORE TO CONTINUE

30°- 45°
45°- 90°
90°+

STEP 15 of 16 – ANKLE DORSIFLEXION TEST: ANKLE DORSIFLEXION

Back Exit

Instructions

  • Grab a broomstick or PVC pipe
  • Achieve a tandem stance with feet lined up heel to toe with feet straight
  • Bend both knees and ankles as far as possible while keeping feet flat on the ground
  • Use the PVC pipe/broomstick for support
  • Repeat on other side

Compensations

  • Feet not in tandem
  • Feet turned out
  • Foot pressure not even from ball of foot to heel
  • Heel lifts

SELECT YOUR SCORE TO CONTINUE

Kneecap Does Not Reach Back Of Ankle Bone
Kneecap Reaches Anywhere Over Ankle Bone
Anywhere Past Ankle Bone

STEP 16 of 16 – FEET TOGETHER SQUAT TEST: PISTOL ARCHETYPE

Back Exit

Instructions

  • Feet together, knees together
  • Foot pressure even
  • Lower yourself as far as you can without heels coming off the ground
  • Take 5 breaths in your deepest position

Compensations

  • Feet turned out
  • Kees apart
  • Heel comes off the ground
  • Breath holding in bottom position

SELECT YOUR SCORE TO CONTINUE

Above Parallel
Below Parallel But Unable To Rest At The Bottom
Resting At The Bottom And Able to Stick One Leg Out To 45-Degrees

FINAL RESULTS – WHAT TO DO NEXT

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Your Score

WHAT TO DO NEXT

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DAILY MOBILITY SPORT SPECIFIC RELIEVE PAIN

FEATURED VIDEO

Madam C.J.

“I got my start by giving myself a start.”

-Madam C. J. Walker
(b.December 23, 1867 – d.May 25, 1919)

Focus Area
Shoulders (front and back of shoulder) Traps
Equipment
Lacrosse Ball