What if we were to perform 5 simple movements in less than 5 minutes per day? How much better would we feel? Even better, how much better would we perform if we knew exactly what to evaluate to create positive change?
To prevent stiffness and pain, it’s essential to understand the baseline for good movement quality. Without optimal movement, daily tasks and exercises can be performed incorrectly, causing uneven stress on the body and leading to injury. Addressing this issue should be a priority in your fitness plan. Below, we’ll examine some important tests and what optimal range of motion looks like throughout the body:
Optimal shoulder and upper back movement
Range of Motion Tests:
- Shoulder Overhead Reach Test– Optimal range of motion is sufficient when you can reach overhead (with your back flat against the wall) touching your thumbs. Tips: Try not to let your shoulders shrug, lower back arch or elbows bend while performing this test.
- Pec Length Test– While standing with your back against the wall, bring your arms up to 90 degress, pull your arms back to wall while aiming to touch your wrist and elbows fairly easily. Tips: Keep back flat against wall and don’t let shoulders elevate.
- Shoulder Rotation Test– Stand against the wall just like the two previous tests, bring arms up to 90 degrees with elbows against wall, rotate internally and externally through full range. Tips- Don’t let your lower back arch or leave the wall and don’t let shoulders elevate.
- Back Rotation Test– Sit back into a child’s pose on the floor, reach and rotate as far as possible with one arm then the other. Try to get as much rotation as possible in a controlled manner.
- Neck Range of Motion Test– While standing in an upright posture, begin by letting your head fall to one side (ear to shoulder) as close to 45 degrees as possible. Then, proceed to rotate your neck until your chin turns in line with your shoulder on each side. Lastly, tuck your chin and look up as high as possible.
Each of these tests can be done monthly to re-assess your training and should be done with minimal restriction or pain.
After an initial assessment, a specific movement plan that incorporates active and passive mobility is needed.
My daily mobility routine (takes less than 5 minutes):
Once you begin to move better, you can not only perform daily tasks to prevent injury but improve performance.
At Digman Fitness, we strive to help you build range of motion, increase strength and build stamina.
Visit my website HERE to set up an initial consultation (on-site or virtually) to evaluate your movement quality.
If you are looking for some mobility/flexibility aids, I have several different options that work well for folks HERE
corey@digmanfitness.com
608-732-0306
