HOW WELL ARE YOU AGING? Mobility and Flexibility Assessments

#1 Cervical Spine Mobility

Look up towards the ceiling and then bring your chin downwards to touch your upper chest.

#2 Cervical Spine Mobility

Turn your head to the right and then to the left. Are you able to turn your head easily in both directions?

#3 Shoulder Mobility and Flexibility

Raise your arms completely above your head, bringing them up to your ear Has it been a while since you have raised your arms completely above your head?

#4 Shoulder Mobility and Flexibility

Reach right arm overhead and backwards (like you are trying to scratch an itch on your upper back). Then bring your left arm down behind your back trying to reach up to touch your right hand. Repeat by switching direction of arms. Are you able to touch your fingers together in both directions?

#5 Thoracic Spine Mobility

Stand with your back facing a mirror, feet stay planted, turn your upper body to the right as far as you can to try to see the reflection of the front of your left shoulder in the mirror. Repeat by rotating to your left side. Can you see the reflection of your right shoulder? Is there a significant difference between your ability to turn right verses left?

#6 Hamstring Flexibility

Bend down to touch your toes while keeping your legs as straight as possible.

#7 Calf Flexibility

Facing a wall, place the toes of one foot five inches from this wall (may help to mark 5” with a piece of tape). Can you touch the kneecap of this leg to the wall while also keeping your heel to the floor? Repeat with your other leg.

#8 Toe Flexibility and Mobility

Spread your toes apart as far as you can. Also, bend and straighten your toes.

Please read my next blog Mobility and Flexibility Assessments – follow up and explanations (Part 2 of 3). I will breakdown and explain these eight mobility and flexibility assessments. In future blogs, I will continue to explain many of the reasons why our alignment, posture, and mobility change. My hope is to make you aware of the changes that may have happened to your body, to educate you on how to stop these changes and how to improve and correct these changes so you are able to move more freely and without pain.