Mobility Assessment
Good mobility is the foundation of pain-free movement. This free mobility assessment guides you through simple self-tests for your ankles, hips, thoracic spine, shoulders, and more. Rate each area and receive an overall mobility score along with targeted suggestions to address any limitations.
Complete each of the 8 joint mobility tests below. Follow the instructions and rate your result, then click Assess to see your mobility score.
1. Ankle Dorsiflexion
Kneel facing a wall, foot 10cm away. Can your knee touch the wall without your heel lifting?
2. Hip Flexion
Lie on your back. Pull one knee to your chest. Does it reach comfortably?
3. Hip Internal Rotation
Sit on a chair, feet flat. Rotate your foot outward (knee stays still). How far does it go?
4. Thoracic Rotation
Sit cross-legged. Cross arms on chest. Rotate to each side. Can you rotate 45+ degrees?
5. Shoulder Flexion
Stand with back against wall. Raise arms overhead. Can your thumbs touch the wall?
6. Shoulder External Rotation
Arm at side, elbow at 90 degrees. Rotate forearm outward. Does it reach 90 degrees from your body?
7. Wrist Extension
Press palms together in a prayer position. Can you lower your hands to waist level while keeping palms together?
8. Cervical Rotation
Look over each shoulder. Can you see directly behind you (or close to it)?
About this assessment
This is a simplified self-assessment and does not replace a professional movement screen. Results are based on your own perception of each test. For persistent pain or significant limitations, consult a physiotherapist or qualified movement professional.
Mobility Tools
Lacrosse balls, mobility sticks, and foam rollers to support your joint health and movement quality.
Some links may be affiliate links. If you make a purchase, we may earn a small commission at no extra cost to you.
Frequently Asked Questions
What is the difference between mobility and flexibility?
How do I know if I have poor mobility?
How often should I do mobility work?
Can mobility exercises help with back pain?
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