Introduction
Body mobility refers to the ability of the entire body to move freely and easily through a full range of motion. This test is designed to evaluate the flexibility and mobility of the major joints and muscles of the body. The test can help identify strength, flexibility, and balance deficits, which may contribute to injury risk and impact daily activities. The body mobility test can be done in a variety of ways, including active and passive movements.
How to Conduct the Test
Equipment
- Bench or table
- Tape measure
- Pen or pencil
- Ruler
Steps
-
Begin by finding a comfortable seating position on the bench or table and ensure your feet are flat on the ground and shoulder-width apart.
-
Measure the distance from the wall to the floor with your arms extended above your head. Record this distance as the starting position for hip flexion.
-
Slowly lower your body as far as possible while keeping your back straight and your arms extended forward. Attempt to touchdown on the wall with your hands. Recording the distance at this point will provide the end range for hip flexion.
-
Repeat the process for hip extension by positioning yourself in a standing position, arms extended downward, and lowering your body as far as possible while keeping your back straight, arms extended upward.
-
For lower body mobility, measure thedistance from your hips to the floor with your knees bent and feet flat on the floor. Record the starting distance for knee flexion and extension.
-
Lower your knees as far as possible while keeping your feet flat on the floor and your back straight. Recording the distance at this point will provide the end range for knee flexion and extension.
-
Repeat the process for ankle mobility by standing on the balls of your feet, heels on the ground, and rotating your feet inwards to touch your knees. Recording the distance at this point will provide the end range for ankle dorsiflexion.
Interpretation
The body mobility test results can be interpreted as follows:
- Pass: These percentages indicate that you have normal mobility and do not demonstrate any significant restrictions in movement.
- Need Improvement: These percentages suggest that you may have some flexibility or mobility limitations that may impact daily activities or contribute to injury risk.
- Fail: These percentages indicate a significant imbalance in mobility between your right and left sides or a lack of ideal mobility in one or more major joints. You may want to consider incorporating additional mobility exercises into your fitness routine to improve strength, flexibility, and balance.
Tips for Improvement
To improve your body mobility, consider incorporating the following exercises and stretches into your fitness routine:
- Active stretching: Incorporate dynamic stretches that involve moving through a full range of motion to gently warm up your muscles.
- Balance exercises: Include exercises that improve core strength, balance, and coordination to improve stability and reduce the risk of injury.
- Resistance training: Incorporate exercises that target the muscles and joints involved in the body mobility test to improve strength and flexibility.
- Yoga and Pilates: These disciplines can help improve flexibility, balance, and posture, which are essential for overall health and well-being.
