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IMPOVE YOUR
MOBILITY

ASSESS, DON'T GUESS. 

Whether it's working out in the gym, hiking, playing with your kids or everyday activity, movement is intertwined into your DNA and it's time to reclaim it. If you're struggling with aches, pain or stiffness, use the Chalk Movement Assessments below to identify movement limitations and download a mobility program to help you become more mobile, robust and active for years to come.

Standing Lumbopelvic Flexion Test

To pass this test, you must:

✔️ Reach fingers to floor

✔️ Keep legs straight throughout test

✔️ Feel a sensation in the glutes and hamstrings only

✔️ Be pain free - no pain, pinching or loss of strength

If you failed any of the above, start your mobility program below.

 

Supine Hip Flexion Flexion Test

To pass this test:

✔️ Thigh touches ribcage

✔️ Opposite leg does not drag or move

✔️ Only slight pressure felt on hand under lower back

✔️ Same range of motion of both sides

✔️ Pain free - no pain or pinching

If you failed any of the above, start your mobility program below.

 

Prone Heel to Butt Test

To pass this test:

✔️ Heel touches butt

✔️ Hips don't shift during test

✔️ Pelvis doesn't lift off ground

✔️ Pain free - no pain or pinching

If you failed any of the above, start your mobility program below.

 

Ankle Dorsiflexion Test

To pass this test, you must:

✔️ Make contact with wall at 5 inch mark

✔️ Heel remains on floor

✔️ Knee tracks directly over foot

If you failed any of the above, start your mobility program below.

 

Shoulder Flexion Tests

To pass these tests:

✔️ Reach thumbs to floor

✔️ Keep arms straight throughout test

✔️ Back remains flat on floor

✔️ Similar range of motion on both sides

If you failed any of the above, start your mobility program below. If you failed the  Double-arm test, choose our Thoracic Extension program.

 

Shoulder Abduction Test

To pass this test:

✔️ Arms remain straight throughout test

✔️ Biceps to ears - arms cover them from a side view

✔️ Space between shoulders and ears

✔️ Pain free - no pain or pinching

If you failed any of the above, start your mobility program below.