ASSESS. DON'T GUESS. OUR TESTS AND PROGRAMS WILL HELP YOU FINALLY SAY GOODBYE TO STIFFNESS, ACHES AND PAIN.
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.
SHOULDER FLEXION TEST
Use this test if you have with aches, pains or limited range of movement with pressing and/or hanging movements.
To pass this test:
✔️ Reach thumbs to floor
✔️ Keep arms straight throughout test
✔️ Back remains flat on floor
✔️ Similar range of motion on both sides
If you failed the single-arm test, our shoulder flexion program can help. If you failed the Double-arm test, start our Thoracic Extension program.
ANKLE DORSIFLEXION TEST
Ankle mobility plays a huge role in movement so even minor limitations in their range of motion can impact not only posture and balance, but athletic performance.
For adequate ankle mobility, you must be able to:
✔️ Make contact with wall at 5 inch mark
✔️ Heel remains on floor
✔️ Knee tracks directly over foot
If you failed any of the above, our ankle mobility program can help you restore range. Start your program below.
PRONE HEEL TO BUTT TEST
Limitations in the knee, quads and hip flexors can result in low back pain when running, jumping and lunging.
To pass the heel to butt 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, improve your mobility and strengthen your hip flexors with our corrective program.
SUPINE HIP FLEXION TEST
Use this test if you have pain, pinching or limited range when squatting and deadlifting.
To pass this test:
✔️ Thigh touches ribcage
✔️ Opposite leg does not drag or move
✔️ Only slight pressure felt on hand under back
✔️ Same range of motion of both sides
If you failed any of the above, start your hip flexion program below.