Can you pass these 8 mobility tests? If you can't then you're at risk of injury.

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Hey guys, Ashley here. In this video I go through the 8 mobility tests that I use on my patients the most to determine what areas they need to improve on with their flexibility. To me, the further away my patient is from the target, the more likely I believe they are to become injured in that area.
I want you to give these a try and let me know in the comments below how you get on with these tests. Which test did you struggle with the most?
Just so you know my next video will cover the stretches needed to improve on the tests in this video.
TIMESTAMPS
Intro: 0:00
Neck Tests: 0:54
Shoudler Tests : 1:29
Hip Tests: 2:31
Knee Tests: 3:53
Ankle Test: 5:!7
Summary: 6:42
DISCLAIMER
This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Precision Wellbeing Group Ltd, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Precision Wellbeing Group Ltd makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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The Precision Wellbeing Group is a multi-disciplinary health & wellbeing clinic based in North Finchley, London, specialising in Injuries, Chronic Health Conditions and Weight Management.

[@annie68164]

I'm 50 been deep stretching for over 20 years. These were all very simple except getting my knee 5" over my toes. I could go about 3", I need to work on that. Thanks for sharing these are great! I teach Chair Stretching for seniors and we do stretches that relate to your mobility tests. I'll have my class do this.

[@PrecisionWellbeing]

Hi Annie, You're most welcome! So glad to hear the video was insightful. All the best with your class! If you haven't already, you can also check out additional stretches to help improve flexibility based on your test results from this video at kzbin.info/www/bejne/kHXTfIRohLydbLs. I think these will be helpful for your class as well. I also have a few simple videos for improving flexibility for seniors on my channel. Feel free to delve in and let me know if its helpful! Best wishes, Ashley.

[@ayo9057]

5 inches over toes is not standard. Idk where he got that.

[@allanbarr4955]

Really love your delivery. Can’t wait for the next one, showing the stretches to improve the markers laid-down from the test.

[@PrecisionWellbeing]

Hi Allan, thank you! Have you seen my follow on video to this yet? If not here is the link kzbin.info/www/bejne/kHXTfIRohLydbLs Best wishes, Ashley

[@americanexpat8792]

Almost 66 and could do all easily. However, I've been religiously stretching for many years. Key is just small amount of work each week, but consistency is the key.

[@leo_ano]

Found gold in KZbin. Keep creating videos like this. Very informative.

[@PrecisionWellbeing]

Thank you so much! Glad to hear the video was informative. Best wishes, Ashley.

[@DavidWilson-ng1lv]

Best video I've seen for a long time. Thank you sir, keep up the awesome work.

[@PrecisionWellbeing]

You're most welcome! I'm glad you found the video helpful. Your feedback is very well received. Best wishes, Ashley

[@byronadams9751]

Your video is very clear and easy to follow. Top marks for your delivery...👍

[@PrecisionWellbeing]

You're most welcome! I'm glad you found the video insightful. Best wishes, Ashley.

[@TheRach920]

Your channel is so informative and helpful. Thank you 🙏 I couldn’t do the first test and the left side that I was having a trouble 😓

[@PrecisionWellbeing]

Thank you. Keep working on making improvements. Let me know if you manage to increase your flexibility. Best wishes, Ashley

[@itsjessicayee]

interesting movement tests! very educational and I would love to add some of these to my own assessments. :)

[@PrecisionWellbeing]

Thank you so much @liftwithjessyee ! Glad to be of assistance. Best wishes, Ashley.

[@imhassane]

So glad I passed them all. 22yo.

[@PrecisionWellbeing]

That's great to hear! Best wishes, Ashley.

[@MariMashi]

I don’t really stretch much but I’ve been really wanting to get into it and wanting to work on my mobility cause I didn’t think I was going to be very good. I’ve done multiple mobility tests and surprisingly they’ve all been extremely easy for me to do.

[@NahlaSid]

Your day to day movement have a great effect on your mobility. So small things like if you like sitting on the floor while watching tv for example will mean you may have different mobility from someone who always sits on a chair. At least for me i find that is the explanation for why some stretches are very easy for me . Because they are incorporated in my daily lifestyle

[@melissasnyder2439]

this is great, thank you! Can you provide a link to the followup video?

[@stonkstonk3216]

Thanks for the very useful video, I’m only 29 and I failed most of these tests, some of them badly… I try to stretch regularly but still haven’t seen any progress yet, must try harder!

[@PrecisionWellbeing]

Hi @Stonk Stonk, Don't worry too much about your results. Most people find they are relatively inflexible; especially at this time. What have you been doing to improve so far? You can check out my video kzbin.info/www/bejne/kHXTfIRohLydbLs for more simple stretches to help you regain your flexibility. Let me know how you get on. Best wishes, Ashley.

[@seterauto9706]

Thanks for this...good tests for anybody wether you are sedentary or a very active individual

[@PrecisionWellbeing]

You're welcome! Yes theese tests are suitable for pretty much everyone. How did you do in these tests? Best wishes, Ashley

[@OtjPlateo]

Neck Test: good Shoulder Test: extremely good (bringing my left arm back allows me to touch my left ear if I turn my head) Hip Test: bad (missing around 3 cm to touch my toes) Knee Test: pretty good age 28

[@shannonscheffel7366]

At 54 I can only touch my knees to the wall at 4 inches on both sides. I can reach my left hand way up my back to my neck, but my right hand is much more stiff. I do have decent flexibility in my neck in spite of having pretty severe degenerative disc disease. But this test did make me realize my neck is much more stiff turning to the right. Thank you! I will be working on flexibility in these areas.

[@PrecisionWellbeing]

Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.

[@marsy1480]

Very informative. Thank you.

[@Dandelion_flight]

@5:09 how about using some rubber resistance loop/ band to pull the foot down to the bum myself if someone is not around to help? Can that work as a test?

[@qiongdaohu9180]

Thank you so much for this video! I went to the local Chiropractic for the physical performance test(PPT) at my first visit because I have shoulder and neck issues. My Shoulder Elevation and Trunk Extension test are poor(point 1), but my Balance Test and Flexibility Test is Excellent(point 5). Do you have any video for the Shoulder Elevation and Trunk Extension exercise? Thanks,

[@PrecisionWellbeing]

You're most welcome! I'm glad to hear you found the video informative. Please check out my follow-up video kzbin.info/www/bejne/kHXTfIRohLydbLs for stretches to improve your flexibility in the areas covered in this video. Let me know if these help. Best wishes, Ashley.

[@rameshhooda7213]

Dear sir , after the assessment I got the following how can I deal : Neck not able to touch test Shoulder (while raising up) in left : there was tightness felt in lat and pain in joint where in right :nothing ,it was painless movement (In putting hand behind ) Left hand almost touched the neck but right hand hardly reached to trap muscle HIP ,(in left ) there was pain at joint while making it parralel to knee (In right) slight uncomfortable KNEE : THERE was pain at ankle joint while being in that vajrasana and in knee as well when sitting for long time Ankle : right is 5 inch far from wall where left is 4 inch with a slight pain at joint from wall

[@littleenglander.5029]

I had Cellulitis in both of my legs in the summer of 2016 (time of the EU Referendum). My left leg never went back to normal. It was less mobile and a slight pain. Then 4yrs later (last October) I had Septic arthritis in my left leg. I now am in costant pain in my left leg. I now walk with a huge limp and have pain in my hip and knee joints in my left leg. The pain is a constant 7 out of 10. I cannot tie my laces cos of pain. I am 56 and played for 2 pub football teams before Covid. Now I absolutely cannot jog or even walk quickly and have no chance of playing football again. I finally had xrays last week and hope to get my leg back to normal. I plan to hit the gym hard and hopefully get mobility and pain free in my left leg but have very little confidence. ANY ADVICE ANYBODY.

[@justineroberts2645]

Everything felt great until the ankle test - could barely manage 1 inch! Good to know though...now searching for ankle mobility exercises!

[@fenlandwildlifeclips]

I've been signed off by the physio. BUT I still have issues with my back & failed one of your tests.1) Cross legs: I have never been able to do it properly. My knees are high, but this is a lifelong thing. I have trouble turning round & hage to pull myself up. When my back goes now, it is worse than it used to be & I tend to get stuck in a bent position..I deal with it by forcing myself to walk which loosens it up but is very painful. The physio says she has signed me off, but she wasn't anything like this thorough. I've been told if ot goes again, which it will I will nedd an xray. I should add that I do strength training and now back excercises too & I still have isues.

[@pr3ttyboy278]

They are all easy thanks

[@PrecisionWellbeing]

You're most welcome! Best wishes, Ashley.

[@DrSam-bs7bc]

Your methods of tests are awesome and good at finding our weaker regions

[@PrecisionWellbeing]

Thank you Sameer. What were your weak points? Best wishes, Ashley

[@DrSam-bs7bc]

@@PrecisionWellbeing the one with knee touching the walls was a little bit tough

[@PrecisionWellbeing]

Now that a month has passed have you been working on improving your ankle flexibility?

[@pamelsims2068]

I am morbidly obese.... I cannot kneel because of knee damage but also my calves and thighs are so big that they touch without me having flexed my knee much at all. So it is like having four cushions behind my thighs not two. Not much of a stretch happening. Also I feel that I don't want to push it .... in the same way as if you try to close a book when there is a pen wedged inside it , it can damage the spine of the book. Is there a gentler way to stretch my knees in a seated position or reclining position until I have lost some weight ?

[@linostissue]

a loy of people for shoulder flexibility can put it by there head the question is can the put it with a straight arm half way down there back i honestly cant but im trying to improve RREEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

[@YogaSriLankaVillaDeZoysa]

Have been watching your videos. Most practical and helpful when you live in a country like Sri Lanka 🇱🇰

[@PrecisionWellbeing]

Thank you very much! I'm so glad to be able to reach as many people as possible. I hope things are going well in Sri Lanka. Have you tried any of the tests so far? Let me know how it goes.

[@YogaSriLankaVillaDeZoysa]

Yes I have. The mobility tests is easily done, as i have been doing yoga for 5 years. I must confess that I have very tight hips and hamstrings, and tganks for your videos, I realised this may, coupled with my age of 50+ may have contributed to injury. Now i am out of pain, except the dull ache in the back. Should I do more than the 3x10 instructions? Is once or twice day advisable? Many thanks again.🙏 I

[@YogaSriLankaVillaDeZoysa]

Should follow the following routine? 1 hanging on a bar 2.Cat/cow 3. Seated piriformis stretch 4. Hamstring stretch. Once or twice a day.

[@horsehorn2079]

I am really flexible, I am double jointed and hyper mobile. :)

[@2RollBar3]

Cool video. I only passed the knees on bum one. Failed the rest. Lol

[@PrecisionWellbeing]

Thank you very much! Not to worry about the test results, you can easily improve on your flexibility using simple stretches from my video kzbin.info/www/bejne/kHXTfIRohLydbLs. I hope these helps. Best wishes, Ashley.

[@bobs806]

so how do you do these tests if you got one leg blown off in some stupid war? Kind of difficult to just stand and walk. Forget about "running" !

[@elinakuhn8635]

It is also a problem to be too mobile. I have hEDS and it creates pain due to instability. One can also have only HSD hypermobility syndrome. Worth mentioning. Maybe you can make a video about it and give tips for hypermobiles.

[@PrecisionWellbeing]

Yes for sure, being too mobile is definitely also a problem too! I will certainly make a video about hypermobility soon. Best wishes, Ashley

[@roshanajaneentertainment8681]

5:05 too easy,I passed all of the test😆😂but.....for shoulder test,my right arm can't touch my back,just touch above my waist only....why? Can you give me an advice

[@kikisanusi5156]

Thanks for your edducation channel, acctualy i would ask about Triger finger, have been 3 years my ring finger can't move normally, do you have any suggestion?, will love to hear your tutorial, many thanks🙏

[@PrecisionWellbeing]

Hi Kiki, thank you. Trigger finger is not something I'm too experienced with I'm afraid. As far as I know the options are; splinting the finger, steriod injections and surgery. You could go and see a hand therapist to see what advice they can offer you. Sorry I can't be much more helpful than that though. Best wishes, Ashley

[@kikisanusi5156]

Thank you, i do think so, gbu

[@PrecisionWellbeing]

You're welcome and God bless you too! Best wishes, Ashley.

[@Debble]

Me being hypermobile and still watching this wondering if i am not too stiff😵

[@suemitchel-runow3566]

i tried for years to get my hip socket loser...only to realize my joint was not able...so stopped trying to force it

[@aubreyfourie3372]

That knee test is pretty painful if you have really flexible knees but not really strong leg extending strength (I myself have generally flexible joints)

[@charlesrobacker5576]

I am 73 YO. I had no problem with any of these. I work out every day, but didn't start that until about a year ago. Please exercise like the quality of your life depends on it, BECAUSE IT DOES. Don't wait until you have had a major health issue arise. That, in far too many cases, is extremely hard to regain your health. You eat and breath every day: make sure to exercise every day too. Last item: YOU CANNOT OUT EXERCISE A BAD DIET. learn about nutrition too. May God bless you abundantly.

[@bryantbrawler]

Ummmmm honestly Benny I’m highly enjoying what your doing right now I don’t have any complaints I myself have ADHD so I can organizing thoughts isn’t something I’m qualified to comment on. I’m here to just see what you noticed and how your enjoying the series.

[@ponkey8569]

With your shoulder mobility test, I noticed you arch your back a lot which I thought was a bad sign of mobility when your hand is straight up. Can you confirm this please?

[@hUgO6191]

Yes it reduces the stretch on the lats and allows to cheat more ROM. ideally you should do that with a posterior pelvic tilt

[@alexternida5855]

I cant bring my right hand up at my back, it hurts while my left hand can go nice and easy.

[@PrecisionWellbeing]

Did you know this before? Or only after trying the tests in this video? Now at least you have a bench mark and so after a period of time you should re-test and see how much you improve. Best wishes, Ashley

[@potrelviewer9536]

Neck and shoulders are ok. Hips and knees are not. Can't move my hips sideways even by a few inches, and can't squat unless I sustain myself with an upper surface. I'm not even 30 years old, but I feel weaker than a 90 year-old person... Also, there's a massive shortage of physical therapist in my country of France, with no signs of amelioration for the next years.

[@snortchgortch4253]

I’m 56, I passed everything but the shoulder test. My right side is worse. I have been trying to stretch my shoulders for years with little progress.

[@PrecisionWellbeing]

So there's a few possibilities that spring to mind; it could be that you need to stretch more frequently or with more intensity; or you need to try massages/massage balls to soften the tissues; or you need to strengthen the muscles in and around the shoudler. Consistency is often the most important thing though. I hope that helps. Best wishes, Ashley

[@mastersadokios9541]

Might not be a flexible issue but a rotator cuff weakness👍

[@putri3042]

Woah i can pass all the test 👏

[@PrecisionWellbeing]

That's great to hear @Putri Salsabilla ! Hope you are well and keeping safe. Best wishes, Ashley.

[@cinar2]

for how olds is this for exactly

[@PrecisionWellbeing]

Anyone can do these tests but I aimed this video and the tests at people older than 40 years old. I hope that helps. Best wishes, Ashley

[@Bearhawk58]

This is good. It seems many people are somewhat in the dark about their specific fitness goals. They are kind of floundering, not knowing what goals to have or if they are meeting those goals. As far as achieving goals, in general, it is best for the gaols to be quantifiable/measurable and simple in order for them to be the most useful. I will follow this channel because I like to know precisely what is going on when I do a big, important project. After doing the assessment I find I am lacking in the area of ass to heel, Knee to the wall, and hand behind the back. I intend to rectify these problems as quickly as possible. Thanks for a practical and useful video.

[@PrecisionWellbeing]

You're most welcome! Please keep me posted on your progress. Best wishes, Ashley.

[@Bearhawk58]

I can touch my nose to my knee with one leg at an angle of 45. I am working on getting my chin over my shoulder now. My neck makes funny noises. That is probably a good thing.

[@Sean-xr1xj]

Hip definitely tight, and then my left ankle is way less flexible than my right apparently

[@PrecisionWellbeing]

Hi Sean, Thanks for your comment. I do have a video up to help you regain your flexibility in those areas that you can check out on kzbin.info/www/bejne/kHXTfIRohLydbLs. Please let me know if this is helpful. Best wishes, Ashley.

[@b00i00d]

Great video - don't know why the youtube algo didn't recommend me this, given I've looked at a few videos in this category. Instead, thumbs up to my brother who sent me the link... Neck to chest - ok but a bit of a stretch (i.e. not an easy reach) Neck to side - only 2/3 of the way Arm behind back and to ear - fine (though it used to be much easier 10 years ago) Ankle on knee - a couple inches away from parallel Forward bend - about 3 inches away from feet Kneel sit - yes, but not comfortably - tension mainly around the ankles Ankle test: right: up to 4.5in away from wall, left: up to 3.5in Age: just turned 50 Sex: male It's interesting cos the areas I thought I'd have most problem, shoulders, hamstings, were actually the least problematic. Thanks for the video!

[@PrecisionWellbeing]

You're most welcome! Please keep me posted on your progress. Best wishes, Ashley.

[@b00i00d]

@@PrecisionWellbeing I watched your next vid too - great stuff. Focused on neck turn and ankle. With the neck I saw results from the first couple days (now I've gone from just about 2/3s to over 4/5s one side, all the way in the other). The ankle test however doesn't seem to progress at all

[@mjolnirswraith4113]

That knee over toe movement is blocking in so many ways.. And that is annoying because that movement is the one that improves athletic performance the most.

[@halliebaer2]

Thanks, but can I ask that you might recruit a fit fat person to demonstrate these. For instance, I can't tell if I can't reach my back like you do because of mobility or just my fat being in the way.

[@PrecisionWellbeing]

That's a great idea for another video. I can tell you that I have many overweight patients who can pass these tests no problem because they have great flexibility. So my guess would be that you struggle to do the scratch test because of tightness and not just because your fat is in the way. How did you get on with the other tests though? Best wishes, Ashley

[@halliebaer2]

@@PrecisionWellbeing mostly good. I can touch my toes, etc, but am not flexible and don't have good enough knees to try the kneeling ones. I'm actually impressed that I could do what I could. Thanks for the video.

[@angieshear9344]

u r top notch!... and u keep it real keep makin videos p l e a s e x

[@PrecisionWellbeing]

Thank you so much Angie! I definitely will keep making videos... Is there anything you would like to see more of? Best wishes, Ashley

[@ayrabface7226]

the shoulder stretch when you have your arm reach up against your ear should be done in a posterior tilt , when you raised your arm there was a compensation from your spine extension from the lumbar area pushing your ribs out 1:46 thats cheating your way up and should not be done like that , with all respect to your knowledge.

[@Rory857]

Where abouts you based mate

[@tonimarino7433]

Non si fanno i test con le scarpe da ginnastica.

[@R3LAPZE]

im a freakin mess apparently lol

[@PrecisionWellbeing]

Haha don't worry. Most of us aren't as flexible as we thought we were. You can check out my video kzbin.info/www/bejne/kHXTfIRohLydbLs that has a bunch of stretches that can help you get to where you want to be. Do let me know how it goes. Best wishes, Ashley.

[@xxxdeadvoltx4651]

I failed them all man I guess I’m just not flexible :)

[@PrecisionWellbeing]

Not to worry! Most people, especially during this pandemic period, have experienced prolonged inactivity which has affected their flexibility and general health. I do have a subsequent video on this to help improve your flexibility that you can check out on kzbin.info/www/bejne/kHXTfIRohLydbLs. Let me know if this helps. Best wishes, Ashley.

[@mohamedhamici951]

6:00 you mean 5cm? Becuse 5inch seems a loooooot

[@PrecisionWellbeing]

Definitely 5 inches. It seems like a lot but the body is designed to move like that. It just seems too much right now but you'll get there if you keep working at it! Best wishes, Ashley.

[@Kteeee]

Ok I’m failing half of these

[@PrecisionWellbeing]

Hopefully you are now addressing these limitations by doing more stretching? Best wishes, Ashley

[@skywassy3487]

Talking knee and ankles and feet but you have shoes on

[@PrecisionWellbeing]

True.

[@sterrejimmink4592]

23 years old, only passed the knee one 🫡😭

[@kiasca3489]

I sit on my feet and the left gastrocnemius hurts and also when I bend the leg and push it didnt went straight, what could it be muscle, joint, tendon🥲