Are you ready to put your body’s mobility to the test today? This quick assessment takes less than two minutes and provides valuable insights into your body’s mobility.

Why does mobility matter? Simply put, a mobile and flexible body is a key component of overall health and fitness. When you have good mobility, you experience less pain, move more freely, stay active, and reduce your risk of injury. In today’s sedentary world, where many of us spend hours sitting at desks or hunched over screens, maintaining mobility is essential.

This particular mobility test targets common trouble areas associated with prolonged sitting and screen time. It’s easy to perform and requires nothing more than a doorway and a stick, such as a dowel or broomstick, approximately one yard (or meter) long.

The Two-Minute Mobility Test:

  • Find a Doorway: Locate a doorway in your home or workspace. Position yourself in the middle of the doorway, sitting cross-legged on the floor with your feet on either side of the door jamb. Ensure your back is straight, and you can lean forward slightly, maintaining a comfortable sitting position.
  • Grab Your Stick: Hold the dowel or stick against your collarbone, so that it extends evenly on both sides from your shoulders. Cross your forearms in front of you, with your forearms pressed against your chest.
  • Rotate and Reach: With your back straight, begin to rotate your torso to each side, aiming to touch the doorframe with the stick. The goal is to maintain a level position with the dowel throughout the rotation. Remember to breathe throughout the movement.

Watch a demonstration here: Video Link

Interpreting Your Results:

Now that you’ve completed the test, let’s assess your mobility:

  • Both Sides Touched: If you were able to touch the wall on both sides with your stick, congratulations! You have good trunk and thoracic mobility. Keep up the excellent work with your current mobility routine.
  • One Side or None: If you couldn’t touch the wall on one or both sides, or if it felt challenging, it’s a signal that you may benefit from adding mobility training to your routine. This test has highlighted areas that need some attention.

Remember that mobility is not static. With consistent effort and mobility exercises, you can improve your range of motion and overall mobility over time. Don’t let a lack of mobility hold you back from enjoying an active and pain-free life

Make it an amazing day!

Keith, Michelle & More Team