Movement Assessments: PART 2

Limit each video to 20-30 seconds in length

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View this short video for other variations.


Perform the standing variations starting at 1:23, if unable to achieve the starting position (Hands, elbows, back of hands, head, and low back in contact with the wall), then attempt the other variations. Work with the most challenging variation that you can complete.

If unable to do the full variation of standing and working your arms up the wall without losing contact then I want you to include this in your warmup and practice it often, once a day at least.

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UPPER BODY ASSESSMENTS

1. Breath Assessment: To determine if extra attention needs to be given to breathing mechanics while performing various resistance training exercises.
2. Painful Arc: To determine if their is difficulty lifting arms laterally and if there are impingement issues.
3. Shoulder Flexion: To determine if their is difficulty lifting arms forward and upward and if there are impingement issues.
4. Shoulder Internal Rotation: Looking at tightness in front of shoulder and if there may be excessive winging of scapula.
5. Wall Slides: Looking at ability to raise arms overhead without needing to arch back. (Clears you for back squats and overhead press).
6. Push Up Screen and or Glide Test: Looking at ability to maintain posture and stability at shoulder joint when supporting body weight dynamically.
7. Row: Looking at shoulder stability and mobility as well as ability to engage mid to low back muscles, and disengage the upper traps/neck.

LOWER BODY ASSESSMENTS

1. Feet/Ankle Mobility: 1. Touch Knee To Wall | 2. Stand on Tip Toes for 3 seconds | 3. Ability to Lift big toe 60 degree of flexion with other toes down | 4. Ability to Lift all other toes  with big toe down.
– Testing Mobility in the ankles (Potential calve tightness), and mobility in the feet and toes (Potential tightness in shin).
2. Squat Front View: Examining balance from side to side.
3. Squat Side View: Examining balance forward and back, can you maintain upright posture while squatting and can you reach 90 degrees of knee flexion.
4. Squat Side View: Examining balance side to side, and knee, hip, foot alignment (does one knee cave in more than the other.
5. Hip Hinge: Looking at ability to maintain stiff upright posture as you hinge butt back.
6. Lateral Step Down: Looking at ability to maintain balance while lowering one leg, and stability of knee on the leg balancing on the step.
7. Torsion Control: Looking at shoulder stability and ability to maintain stable hips as one arm is lifted one at a time.