Sebastian Brosche · 11 min · 1,527 words
Previously titled: 12 Mobility Tests
Welcome to the test of your mobility. Here are 12 exercises that you should be able to do to have good mobility. In order to score a full point, you need to be able to do the exercise on the first try without losing the balance and without pain. If you lose your balance or you can't complete the exercise or if you feel pain, you automatically get scored a zero.
Really tough test, but this should be an indicator on what you should prioritize. If you score fully on this test, that's good. You can probably do a lot of improvements still, but if you have less than 12 points, this is something that you need to prioritize because mobility is directly tied to your quality of life and your longevity. So we have devised a test of 12 different exercises that every human body that doesn't have any genetic problems should be able to do.
Test number one, straight legs, reach forward, take five breaths. And if you couldn't touch the floor in five breaths, it means you score zero. If you did touch the ground, let's measure how far you can go. Step number one is the long fingers.
Step number two is the top knuckles, then the knuckles and then the palms. If your palms can touch the floor, your back mobility is good. You can make it even better, but that's good enough for this test. Test number two, start on your back.
Roll back to your shoulders. Start on your back. Arms overhead, roll back on your shoulders without supporting your hips. Stay upside down here for a moment and then roll up to seated, crossing your ankles.
From here, lean forward, from here, lean forward, get up from the floor and sit down again like this. Switch the crossing of your legs, stand up and sit down. That's the test. If you couldn't roll upside down, you had to support your hips.
And if you couldn't get up off the floor without using a hand, you score zero. Test number three, squat. If you need to lift your heels, that's fine, but you should not feel pain just trying to sit down in a squat. So find whatever position you need to sit in here to be able to lift your arm, raise your arms overhead and let's sit here for 30 seconds.
So if your heels are lifted, fine, but if you feel pain in the knee or the hips or ankles, that's enough to score a zero. Another 15 seconds here. Five more seconds. That's 30 seconds.
So if you can squat for 30 seconds without pain, you score a one, otherwise zero. Test number four, in a plank position, step your left foot on the outside of the left hand for a lunge and then back knee down. Left arm comes up and back. Your hips cannot be up, your hips need to be down.
So left arm up and back and then one try only, bend your leg and catch your foot. If you catch your heel, that's fine. If you can catch your foot, that's better. If you get cramps, you score a zero.
You score a zero. This is something you should be able to do without getting cramps. Stay here for five seconds. Release, switching sides, right foot forward, knee down, hips down, right arm comes up, reaching back and then one try, bend the leg, grab the toes or the heel or the foot.
And release, right down your points, zero or one. Pain and more attempts automatically scores zero. This is a hard test, but that's the only way to make it scientifically rigorous and valid. Next test, you need a wall.
If you cannot reach back and place your palms in the wall, you can do this with a wall. You can do this with a wall. If you can reach back and place your palms in the wall like this, you score a zero. If you can reach back and place the palms in the wall and stay for five seconds, you score a one.
But also, if you have a tape, put a tape the wrong way around your thumb and then see how far down the wall you can place the tape. I don't have a tape here, but whatever you need, if you need to mark the wall with a nail or whatever works for you, you try to walk down as far as you can, maybe even all the way touching the ground and then coming up again. So we want a measure to see how deep you can go so that when we're working on this throughout the program and we test again, we can see how much further we got. Test number six, lay down on the belly, reach back, catch both ankles and stay for five seconds without cramps.
That's it, very straightforward. You either can grab the ankles or you can't. Test number seven, left arm behind you, right arm behind you. If you can touch, you score a zero.
If you can touch, you score a one. If you can't touch, you score a zero. And then right hand behind you, left arm behind you until they touch and that's a zero or a one. I actually can't touch this side because of a recent shoulder injury.
So I score a zero on this test. Test number eight, crow pose. Sit down in a squat, place your knees on your elbows, lean forward and lift your feet and stay for five seconds. One, two, three, four, five.
If you can do crow pose for five seconds without falling or without pain, you score a one. If you can do five seconds, try to max it out and see for how long you can stay. Because if you can stay 30 seconds, then you have a benchmark that you can refer back to later. So try to max out your crow pose and write that number down.
Test number nine, stand in a lunge, your feet more or less in front of each other, hands on head throughout the whole movement. Tap your knee down and then balance, lift your knee. Stepping back, tap your knee down, lift your knee. Whoop, one more, tap the knee and lift the knee.
That was three times. Second side, tap, lift, tap, lift, tap, lift. If you were wobbling, that's fine. If you had to lose your balance and place the foot down and get out of the pose, you score a zero.
Test number 10, side plank. Start in a plank, lift one arm and place the foot on the leg and your hand on the knee. Find the balance and then close your eyes for five, four, three, two, one, switch sides. Other arm up, foot on the leg, hand on the knee, close your eyes, five, four, three, two, one.
Zero or one, write it down. Test number 11, you need a wall and not a wall that you can break. So if you have a window or something, be really careful. This is a test.
Hands in the ground, starting with one leg up and then with a straight leg kick so that your heel touches the wall. Both heels touch the wall and five, four, three, two, one. Come down and do it with the other leg. You should be able to do this with both legs controlled.
Five, four, three, two, one. Write down if you couldn't get up to the wall on the first try, zero. If you could do it on both sides, you get score one. Test number 12, hip mobility.
Start with wide legs. Don't touch the ground with your hands. Bend one knee all the way so that your knee touches the ground and then leaning forward, your butt touches the ground. Without using the hand in the floor, come up again to the starting position.
Same thing on the second side. Touch the knee, touch the butt and come up. If you were unable to complete the movement or you felt pain, zero, otherwise one. So this was 12 tests of your general human capability of movement.
It's absolutely natural that you have restrictions somewhere and in some of those places, you will have to work a lot for improvement and in other places, it will be relatively fast. We don't know until we try. So the plan now is that after have completed this test, you click the link below or wherever this video get posted, follow the call to action and sign up for the mobility program where you do exercises based around these 12 tests every single day for a certain amount of time and you can measure the results. So whatever score you have now is not finite.
It's not defined in stone. You can actually improve and change with consistency. So follow the call to action and do what we say and we guarantee that these results will look very different after you have completed the program.
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