Can you Pass the Apley Scratch Test?? (Behind the Back Grab)

Get Started With Your Mobility: tommorrison.uk/products/the-s...
Can you touch your finger tips? Can you grab your fingers?! Or are you barely getting your hand up your back at all??
If you’re super-duper flexible you'll probably find a grab on each side easy! Yay! So you know to spend more time on shoulder stability exercises and more of our resistance bands and stability stuff 😏
If you have no hope at all.... well firstly take note if you have awesomely massive biceps or little short forearms... BUT ALSO do the exercises we give you in this video and see if you can make improvements!
Because your shoulders will love you for it 🙌
And if you have a glaringly obvious difference side to side, take note and spend more time with the variations on the harder sides to see can you balance things out! 💪🏼
Today we go through:
• Zenith Rotations (Interal & External)
To improve your upper back movement
• The Towel Stretch
To get that final bit of shoulder flexibility
Just with a little attention each week you’ll feel your shoulders being happier and more freedom of movement.
It's especially important if you have shoulder pain because…. Well, you shouldn’t have shoulder paint moving your shoulder! Opening your upper back is the first step in getting your shoulders pain free.
To be honest.... I do have a love/hate relationship with the Apley Scratch Test though:
One one hand, I'm a big fan of tests to check your flexibility level, so you know where you are, how to improve and to track progress.
But on the other hand... people can become super obsessed with tests, and unless you're majorly imbalanced, trying to improve this test doesn’t really have any major positive repercussions…
So take this test as a bit of fun so you can see where you are at with it and you should do the exercises because they are just GOOD exercises you should be doing anyways to keep your shoulders happy and healthy!
Let us know where you’re at in the comments and get stuck in to the exercises 😄
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Feel free to ask questions in the comments, or request any videos that you’d like to see!

[@DadWithaBeard]

The level of presentation this video brought was absolutely astounding to say the least. Round of applause for your helper! She very clearly knew what you were saying and it shows via the changes she makes as you speak. It brings a very concise visual along side your explanation giving me a chance of fully retaining the information for a longer period of time. You guys rock

[@TomMorrison]

Thanks so much, yes Jenni and I plan the videos together and everything we want to demonstrate and common mistakes etc 😄

[@Sporting1210]

i mean, they are doing this together for a while now, so one would expect this level of quality. That said: yes, Jenni is awesome :)

[@Sagitarria]

One thing you do, especially well here is start with the correct posture, and then show the potentially wrong posture. I can’t tell you how many videos start with what you shouldn’t do and leave the audience hanging for a while it really helps to show proper posture first, and then show what might be going wrong.

[@adammiller6932]

Never seen instruction done so well and clearly. Not elitist or dumbing down, spot on 👍🏼

[@TomMorrison]

Thanks so much! Love to hear that, we just want to keep it simple and fun for everyone 😄

[@roadkill2104]

This is exactly the problem that I have with my right shoulder. I can't reach nearly as far up my back as I can with my left. Thank you, I shall give this a go.

[@CB27]

I've got exactly the same problem. I put it down to 30 years of using a mouse...

[@roadkill2104]

@@CB27 I hadn't considered that; that's a really good point.

[@JamesShisiah]

@@CB27 now that you mention it, it might be the mouse. But I'm fixing my right shoulder thanks to this video.

[@lancec635]

Wow this is exactly what I have been looking for to address my inflexibility. Great video!

[@myfreespirit67]

I appreciate your gift. Thank you both 😇🙏

[@yvetteandjorgenlarsen9753]

Thank you so much for going through this so precisely. It helps me. I could touch on one side, but struggled on the other. I had thoracic outlet syndrome and double Frozen shoulder from a very severe rear end collision in 1986-- the seat belt saved my life. My left (dominant) arm and hand withered, so they took out my first left rib... I got my arm back, and most of the use of my hand, after a lot of therapy, thank God! (I was a divorced mom of 2... and I know who to thank.)

[@Ninsidhe]

This was FANTASTIC for me this morning- I watched the vid last night and got up early, went to the mat and tried out the exercises- BOOM! Major bewilderment solved- I used to be able to do that grab *so* easily but now cannot, have been aware for awhile (as in, well over a decade) that my upper back was locked like a rock and this series of moves is epic for highlighting what I need to work on. No more lower back exercises for me until this is working- I fell out of a 2nd story window at 17, had gymnastics injuries before that and over the decades have gone from flong and sexible to increasingly limited mobility. It sucks! I'm doing these and the core repair exercises for awhile and see how I go- I'm also on a intermittent fasting vegan keto diet and have lost over 40 kgs (some of that weight bouncing) over the past few years, I'm determined to make the next 30 years my most epic ones yet. :D

[@johnparinellojr.2035]

This was eye opening for me and shows just how many inflexible I’ve become thank you for sharing this. I hope I can fix my shoulder issues before its too late.

[@TomMorrison]

Oh yes! The body can always learn if you give it the right movements 😄😄

[@Alan.Ostunna]

My friend though he was flexible and had good range till I showed him this video and asked him to do the Apley scratch test. He failed miserably and I watched his cocky demeanor fade. I've subbed to your channel and this is the video that I will hold over my friend for the rest of his life to make sure he stays humble.

[@1Antied77]

This was the one exercise that actually helped me. Thank you!

[@SooperToober]

Awesome channel - well presented and to the point

[@DaGgIrEn]

Dunno how this channel popped in my recommended but very glad it did! I tried your "hanging on the bar with one hand" where you spin around, and man! Shoulders felt lighter almost immediately. So i am glad this excersise came along because i have the score of 5 on both sides and i will try this method. Your and your wife? are great and i hope your channel grows beyond million soon, you deserve it!

[@matfly4832]

Really cool man, good exercice, thank you.

[@Duncarin]

impressive demonstration, I've watched numerous videos trying to achieve the Apleys scratch test and none of them have mentioned the thoracic spine.

[@sachiniwijerama8152]

Tom Morrison. !!!!!! absolute love and respect for you for all these videos with a wealth of information ❤ - Thank you - you are greatly appreciated ❤

[@TomMorrison]

You are so welcome 😄😄

[@Backyard.lumberjack]

I haven’t tried doing this in over ten years. Can’t believe I couldn’t touch my hands anymore. My right internal shoulder movement is dreadful. Definitely going to subscribe and learn some more!

[@perfectimperfectvegan7231]

Thanks so much for this video. It explains exactly where my limitations are, and I hope to be able to fix them with the routine you showed the older I get the more I concentrate on mobility. I love your videos and just subscribed. 🙏💪👍

[@TomMorrison]

Awesome! Let us know when you get it!! 😄

[@alwas8916]

WOW, THANK YOU SO MUCH. I HAD PT TELL ME THAT " THAT SHOULDER HAS HAD IT". I AM 62 AND HAVE HAD A SHOULDER TEAR AND IT HAS BEEN HEALING FOR 5 YEARS. I AM NOW FIXING IT TO BEABLE TO STRETCH LIKE MY LEFT SIDE. MY RIGHT HIP IS ALSO VERY TIGHT, BUT I WATCHED YOUR OTHER VIDEO ON THAT AND SURE ENOUGH, LEFT IS GREAT CAN SIT UP ON THE FLOOR NO PROBLEM, BUT MY RIGHT HIP IS REALLY THIGHT. THANK YOU SO MUCH FOR ALL THIS INFO YOU PUT OUT. I AM FEELING SO MUCH MORE LIKE ME HAVING BEEN AN ATHLETE FOREVER.

[@fredrikjaensson7350]

Awesome. I will start to train like this👍

[@season.appreciation8102]

So helpful, thank you

[@mikehydroseed1282]

Why have I not heard of all these exercises before? They’re brilliant. I’ve just watched so many of your videos and they all relate to me so much. I think I can take 10 years off of my age if I actually follow the methods you teach. Wish me luck!

[@TomMorrison]

It’s weird, makes so much sense to me now but took me years to figure it out with lots of different people 😄

[@yvetteandjorgenlarsen9753]

You don't need no stinking luck! Really, what is luck anyway?

[@yvetteandjorgenlarsen9753]

@@TomMorrison it's nice to hear you say that. I don't feel so bad now...

[@purplemonkeydishwasher5269]

Buy the videos. Im doing the regression sets and was stunned at how little strength and balance I had. I'm going to take my time over this.

[@christopherjones2179]

fire vids as always. thanks you two.

[@TomMorrison]

Thank you!!

[@clareahtee]

It's my thoracic spine! 😂 for years I've struggled with an imbalance in this movement. Shoulder dislocations and rotations didn't improve it. The way my thoracic spine talked to me when I tried this on my tight side. Ooooeeeeii. So happy to have found a method for improvement. Saving this to my workout playlist so I remember to practice! Thank you!

[@BelCantoLari]

Immediate improvement after just one go! Thanks Tom and Jenni

[@TomMorrison]

Awesome!

[@jefferymurderwood]

Tom is truly a blessing of a human.

[@TomMorrison]

Thanks so much! All life changing stuff for me at one point so feel the need to share everything!!! 😄

[@yogabija]

This is a great video. I have been trying to counter the tightness I get when upping weights. I hope that this will help me develop strength without sacrificing flexibility and range of movement.

[@AT-AT-AT-AT]

thanks you. this is EXACTLY the exercise I needed.

[@TomMorrison]

You're so welcome!! 😄

[@b.b.3260]

Needed this. Thank you

[@TomMorrison]

You’re very welcome!

[@gsherk6978]

Absolutely amazing ❤ thank you so much 👍🏽

[@TomMorrison]

You are so welcome!

[@jennysiebenthaler134]

Great informative video!! I'm 68, have had recurring shoulder issues for several years now which have definitely decreased my quality of life/spirit of adventure. Forget putting a backpack on, let alone even a dayback. I used to be super-active training/riding my horses, working my farm, lifting heavy stuff, throwing the ball for my dogs, yoga, etc. I've been searching KZbin videos for a year trying to find a method of re-hab that I think will work for me. Thanks so much for putting your content out there Tom and Jen : )

[@TomMorrison]

Awesome! Keep at it, takes time to get a lasting change 😄

[@LarsonGuitarPlayer]

Gonna try this!

[@sophiawish9772]

Thank you so much!

[@TomMorrison]

You're welcome! 🙌

[@leoerus]

Just what I needed, thank you 😊

[@TomMorrison]

You’re welcome 😊

[@sospiroso]

You are a professional both in information and demonstration. Faultless.👍

[@TomMorrison]

Thank you!!

[@petercostello3196]

I have frozen shoulder this exercise looks good to regain this arm movement putting hand behind the back brilliant thank you .

[@ZenGrammy]

Thank you so very very much for this. Exactly what the doctor ordered, or would order if she had a clue. 😉☺️😍

[@amazonhealer]

Awesome video ❤

[@TomMorrison]

Thanks 🤗

[@tasbirmiah5247]

JUST WHAT I NEEDED LETS GO

[@nickcellini5609]

Great video again !!!

[@TomMorrison]

Thankyou! 😄😄

[@misterbaleize]

What an informative lecture, beautifully given by a well-informed, and humble, presenter; thank you.

[@TomMorrison]

Thankyou! 😄

[@pedromoresco93]

Thanks u very much for this video, I did the drill and really felt the difference

[@TomMorrison]

Brilliant!! Keep them up!

[@alsadekalkhayer7007]

You guys, extremely clever. Her muscles are amazing, you could almost see them all, so that's how a body should be like. 😢😅, thank you two🙏🏻

[@fireflameft2964]

thanks a lot Tom!

[@TomMorrison]

My pleasure! 😄

[@over40texasskater817]

Exactly what i needed

[@aurelienyonrac]

I m doing it. ❤ thank you, you helped. It was a little too fast on what other exercises existed beside the chest strech. 😅

[@helengodbold-eade7145]

Just what I need! Right arm is just pants...work to do with the towel methinks. Thank you Tom & Jenni 👍❤️

[@FunkyBukkyo]

Yes... This is part of my stretching activities for decades... One side is less flexible than the other because of some injuries I had a some decades ago

[@amaetfacquodvis2450]

Ty!

[@diegosuarezgarcia248]

I love you. Got a very weak serratus anterior that won't activate properly with also a very limited shoulder internal rotation. These are working great for the ROM I'm lacking. Thanks

[@Usmctbone]

I've been dealing with a medically diagnosed frozen shoulder for the last several months (which occurred from sleeping on my side.) This has helped a lot

[@TomMorrison]

So glad it's helping!

[@kimbeckner9240]

Hey… thanks for sharing this! I fell a couple years ago and I knew I did something there. I don’t have the range of movement on the one side! Excellent! Know it’s confirmed. I will work on it repairing it and check in with the doctor again, if I get pain! ❤❤❤

[@TomMorrison]

Glad it was helpful! 😄😄

[@petergreen5337]

Thank you very much. ❤

[@TomMorrison]

You're welcome 😊

[@dewindoethdwl2798]

Quality instruction, again. I’m convinced that a lot (most?) of the balance, postural & joint problems endured in older age are down to a complete ignorance about motility exercises. Activities like yoga, tai chi and so on should be prescribed to get everyone flexible and consequently, strong & stable.

[@TomMorrison]

Yeah it’s just if you’re missing something regularly and the years go on, then you don’t “get away” with it anymore so muscles start shouting 😄

[@jacquelinefranklin8221]

I tried this exercise with my limited reach and afterwards I felt something after the release and it felt good! I’m going to add this to my stretching routine. Thanks 👍🏽

[@paulwelch7558]

I hurt my right shoulder years ago, and I am having trouble with my range of motion. I am going to give the stretching a try. This is an amazing video.

[@TomMorrison]

You got this! 💪🏼💪🏼

[@DG-EditsYT]

This is very good for bigger guys who have just done heavy weights for years and are no paying the price with niggling injuries and imbalances

[@KilluhBEL]

I found the answer to my question on your short for this 🙌 🙌

[@TomMorrison]

Awesome!!

[@AsiraBettas]

thanks😊

[@jillbennett6512]

When my right hand is the lower hand, I do experience pain in the front of my right shoulder. My hands are VERY far apart. Do you have another video I should do as well? Really impressed with you and Jenny! Great knowledge + great presentation and examples! Thanks!

[@kaitnip]

Hi there! It took me two months of consistent work to get to touch my fingers. Another video on this channel that I found very, very useful is called "The Only Rotator Cuff Exercise You'll Ever Need" and another is "Simple Shoulder Mobility Exercise"

[@Gealaiche]

Aha. Thank you very much. I’ve been struggling with this for so long and even though there’s not that far between my hands, I think this has pointed out the problem’s not actually my shoulders but that sort of upper thoracic flexibility. Probably due to scoliosis so that’s something I can work on 👍

[@TomMorrison]

Yes if you start with the upper back before any shoulder stuff it makes such a difference!

[@mrjackdog]

THANK YOU!!, and your funny too!

[@grahamgregg3006]

Great instruction 👍

[@TomMorrison]

Thankyou!

[@erickaericka-]

I could always do this but never knew the name of it!

[@petercoleman7617]

❤great presentation will try out-my right side not very good as left

[@TomMorrison]

Good one to focus on for a few weeks for sure!

[@davidjmckenzie]

Tom... you are awesome. You're the only fitness-related sub I have in my list but likely my most watched channel of all I subscribe to. On a side note, I could subscribe to a channel where you just say 'Similarly' over and over. Do it! Do it! Seriously though, appreciate your videos - keep it up.

[@TomMorrison]

Haha thanks so much!! 😄 love to hear that!!

[@wilfredv1930]

I really need to do those exercises

[@stretchdaily7290]

Thank you

[@marvelleonline]

Props to you sir for adjusting your accent to reach as much people as possible with this info, and more importantly for being a "fitness coach" essentially who has a hoodie on and not his "guns" out.

[@andrearinaldi3354]

Great!!

[@TomMorrison]

Thanks!

[@voorindeklas]

LOL thought it were my shoulders, found my back can't turn, just a little free movement. New point to work on. Thx.

[@SantiCUCA]

I love you fitness Jesus! Your tips and excercises always helped me improve posture, rom and stability

[@TomMorrison]

I appreciate that! 😎

[@doofiedodge]

Love this - can you advise on weak glutes & VMO and knee pain - It’s stopping confidence in any leg work . Thank 🙏🏽

[@TomMorrison]

The videos in this one are really helpful! tommorrison.uk/blog/should-your-knees-go-past-your-toes

[@todzilla09]

I have always had the problem of only being able to touch in one direction and not reverse. I subscribed and will be trying these stretches. Thank you.

[@TomMorrison]

Awesome, let us know how you get on with the exercises!

[@todzilla09]

@@TomMorrison After doing the Zenith stretches it is clear that my problem is right shoulder internal rotation. I warmed up with the dumbbell shoulder rotations and I always incorporated shoulder dislocates with a stretching strap and not a band drawing my hands closer as my chest and shoulders loosen up. Where I really feel the right internal shoulder rotation is in my front deltoid. Every other direction of stretch feels great. Thank you for helping me isolate my problem. I have some work to do there.

[@MyFocusVaries]

Thanks

[@harry.flashman]

Thankyou its working.

[@TomMorrison]

Awesome!

[@harry.flashman]

@@TomMorrison I had a shoulder injury from a cycling crash for years Tom. On one side i couldnt raise one arm up my back, but doing those exercises tgis morning has made a big improvement already. I feel like uncle Albert on Fools and Horses now haha. Thanks man!

[@TomMorrison]

Excellent! Love to see this! Uncle Albert was jacked!! 😄

[@beepsilver]

Great information and easy to work on, thank you Tom and Jenni! Now let's revisit something that was discussed in your podcast recently... I'd like to see Tom trying to touch his hands in this video 😄

[@TomMorrison]

Right arm down below can’t do, very bad shoulder injury at one point but doesn’t have an impact on anything I do, it’s one of those great things I get to fix on other people but not myself 🙌

[@beepsilver]

@@TomMorrison I hear you. The lower arm is also my difficulty. That's a function of internal rotation correct?

[@TomMorrison]

@@beepsilver internal rotation and extension yeah, damage to the long thoracic nerve can mess up the ability to attain or regain the range, but when do you ever need that motion really! I just unhook my bra with the left arm 😎

[@beepsilver]

@@TomMorrison Hahaha good one Tom (did a double take because I thought Jenni was responding with the bra info) and thanks for the clarification 😄

[@TheCeedot]

Would that also explain not being able to fully straighten the same arm in child’s pose?

[@WhaJMc]

Despite having surgery on both shoulders and still having impingement issues with my left shoulder, I can still do this on both sides. Regular yoga sessions and your shoulder stability exercises certainly help with this.

[@TomMorrison]

Awesome!

[@musicalprodigy1]

"A wee bit" 😂 this guy is awesome

[@WarriorV8]

I think we could all use a wee pick me up

[@danielletoutoungi5230]

This is great, no one usually explains about the thoracic rotation component with this. I'm getting some pain at the front of the left shoulder when my left arm is the bottom arm. Is there something else I should work on? I've been doing the dumbbell rotation exercise recently as that shoulder has been quite painful since I did a multiday hiking trip a few months ago with a slightly heavy pack. Anyway, thanks again for all the excellent guidance!

[@TomMorrison]

Some of the resistance bands exercises I would add in yeah, rotations and retractions also the banded push pull exercise

[@paulinewqi]

It was a carpenter who taught me this back grip...ever since I had been doing this daily stretch for past 40 years. When I cannot do this stretch, I know I had injured my shoulder muscles....needs to gradually stretch to recover...

[@SomeKidFromBritain]

Towel streches, great idea.

[@tedereTSSK]

Great tutorial. Keep the repeat button turned on. Thanks

[@TomMorrison]

Awesome, thank you! 😄😄

[@kaitnip]

Took me about two months to get to touch my fingers on both sides. I do believe 3 weeks would have been fine too, but I am kind of afraid to push myself because I'm very injury prone. So I took it nice and slow and got there. The knees are getting stronger and stronger each day too :)

[@TomMorrison]

Slow consistency is always best! 🙌

[@randotobogon2824]

❤ very cool

[@mikolajr4700]

Thanks for the video. Could you please do another video to explain how the shoulder should be positioned ? I watched it few times and i am still having some trouble to set my shoulder without pain in the front, on the shoulder with limited mobility. So either some pain is ok, or my shoulder is so limited i cannot properly get the hand behind my back on any level.

[@TomMorrison]

Give this one a watch! kzbin.info/www/bejne/iqS9iKKbm7pgn8ksi=qcaVQo3yxAwCFZEY

[@aktywnyobserwator5868]

Hey Tom, i do this stretching for years, on a daily basis..for me it's nothing extraordinary ! And gonna continue for years :-) Greetings from Polska.

[@TomMorrison]

Keep it up 🙌

[@bizzhat]

By far the exercise I'm doing most often, but only due to spite that I cant manage.. other exercises; sure, I /could/ do them if I tried, not this one. pisses me off. awkwardly, this is my biggest motivator!

[@leagueaddict8357]

with my left hand it's doing very well with my right hand I can barely even get my fingers pointing upwards man, my shoulder is really messed up I didn't even know it either before seeing the video and realizing that I can't even do it even though I lift I should be doing more to ensure shoulder health, I didn't know it was this bad.

[@lewiscray1093]

Fantastic video thanks. Would these moves be ok for age related shoulder osteoarthritis?

[@TomMorrison]

Just try them out without forcing the range initially and see how you feel based on the day after! Would be good to check out some of our resistance bands playlist stuff!

[@mathewsotieno1422]

Been doing this for ages 😅

[@michaeld7110]

Could do both sides easily two years back. Now nowhere near. When you start tightening with age its fast. Nice to be able to undo some of that.

[@TomMorrison]

Yeah upper back and shoulders especially as you age can get really locked up! So important to be getting your arms above your head daily and moving your spine!

[@watchthewindblowby]

Will it be equally effective to do these initial stretches while sitting in a chair? I have a wonky knee right now and cannot get into that deep of a "squat" position while on my knees. Great tutorial as usual!

[@TomMorrison]

Yes, absolutely! There’s some good ones in our resistance bands tutorials you could use too!

[@JeffAicken]

Thanks for this very useful guide, unfortunately I think it'll take me about six months of daily reps to be able to successfully do this...raised arm is giving tricep area discomfort on 1st attempt , lower arm front of shoulder twinge.

[@TomMorrison]

Sounds like you'd best start now then 😁

[@Khroniclas]

This move is very comfy for me so I always get surprised when people talk about their "spot on the back that is unscratchable"

[@peteben9635]

I can nearly touch my fingers behind the back on one side, but the other side the range of motion is much less. Time to work on it to even out both sides

[@Pacco3002]

It's my one of my yoga positions

[@ninjaknight-jn9ky]

Honestly your videos have done more for me than PT.

[@TomMorrison]

Thank you!! Glad we can help 😄

[@CornerOfTheAttic]

Had frozen shoulders a few years ago that stopped me doing that stretch, so this might help a bit. Your videos show up at the right times I find, lol.

[@TomMorrison]

Always listening! 🙌😂

[@CptApplestrudl]

Gonna try this because Im neither close nor comfortable doing the stretches. I bring either arm behind my back (lower position) and I get a problem radiating from the front of my shoulder.

[@TomMorrison]

Yes definitely want to get things moving better!!

[@anergia2646]

My left arm underneath is no problem, but as I switched to the right hand underneath I was so surprised to not be able to get my right hand turned around to reach the tips of my left hand 😮 Felt tight and somewhat painful in the front of my right shoulder. What should I do?