STABILITY AND MOBILITY TESTING

EXERCISE 1 2 3 What to look for:

Overhead Squat (0-3) Cannot do the exercise. Exercise complete but Can Complete the *Heels coming up
*Hold bar overhead with a 90 No pain modifications made. exercise *Feet rotating
degree angle in arms then push up *Heels on plates to do a *Hips do below the knees
*Feet shoulder width apart facing deep squat * Knees collapsing
forward *Shoulders even
*Arms straight and overhead
*Straight back
Hurdle Step R (0-3) Cannot do the exercise. Ankle instability/ drops Can Complete the *Hips stay still (only move
* Hurdle set up just under the No pain hips/ instability exercise slightly)
patella *Internal or External rotation of
*Look ahead hip
*Bar on the back of your shoulders * Instability
*Keep feet straight and together
*step over the hurdle and touch
heel on the ground
Hurdle Step L (0-3) Cannot do the exercise. Ankle instability/ drops Can Complete the
No pain hips/ instability exercise
In Line Lunge R (0-3) Cannot do the exercise. *Looses contact with Can Complete the *3 points of contact
* Hold the bar vertically with the No pain one of the three points exercise *Ankle mobility
left hand leg holding the bar on the bar. *Hip flexibility
behind the neck and right holding *Lifts lunging foot *Knees collapsing
the bar at lower spine *Instability *Core stability
*Keep three points of contact with
bar
*Heels stay on the ground
*Bring knee to the back of ankle
In Line Lunge L (0-3) Cannot do the exercise. *Looses contact with Can Complete the
No pain one of the three points exercise
on the bar.
*Lifts lunging foot
*Instability
Shoulder R (0-3) Over 1.5 hands space *One and a half hands *One hand length or SPACE between the hands
*Measure hand length on stick or less less *One hand length or less-3
*Arms out laterally, make a fist *One and a half hands or less- 2
with thumbs in *Over 1.5 hands- 1
*Right arm up &
reach behind with the left and see
the distance
Shoulder L (0-3) Over 1.5 hands space *One and a half hands *One hand length or
or less less

Shoulder + *PAIN HERE MEANS 0 FOR THE SHOULDER Pain or no Pain

Hand on shoulder and lift elbow up
then down
Straight Leg Raise R (0-3) Leg does not come past Leg comes past the Leg comes past the *Opposing leg comes up
*Lay on your back feet together the second position of second position of the initial position of the *Bend in the leg
*Find midpoint between hip and the bar and back of leg bar (at the knee) and bar and back of leg does
knee and have a stick does not come up back of leg does not not come up
perpendicular to the floor at that come up
point
*place your hand under the knee of
the leg that stays on the ground
*Lift leg straight up keeping
pressure on the hand with the
opposing leg
*if the leg does not go past the bar
(90degrees) or the opposite leg
comes up, then move bar to the
knee and then check again for a 2
Straight Leg Raise L (0-3) Leg does not come past Leg comes past the Leg comes past the
the second position of second position of the initial position of the
the bar and back of leg bar (at the knee) and bar and back of leg does
does not come up back of leg does not not come up
come up
Push Up (0-3) Cannot do the exercise. Shoulders come up first Can Complete the *Core stability
Hands on ground shoulder width No pain or back is not straight exercise *Full body comes up at the same
apart. Feet together, hands placed time, no dipping in the back
shoulder width apart
Women:
1.Thumb at chin
2. Thumb at clavicle
Men:
1. Thumb at temple
2. Thumb at chin
Hyperextension *PAIN HERE MEANS 0 FOR THE PUSH-UP Pain or no pain
Cobra
Rotary R (0-3) Fall over Can do the exercise Can do the exercise * Look at core stability
*Hips are slightly narrower than with opposite knee and with same knee and * Hyperextension
shoulder width apart (foam roller elbow elbow
in between?)
*Same arm and leg touch
*If they do not get a 3, change
exercise to opposite arm and leg
for a 2
Rotary L (0-3) Fall over Can do the exercise Can do the exercise
with opposite knee and with same knee and
elbow elbow
Flexion *PAIN HERE MEANS 0 FOR THE ROTARY MOVEMENTS Pain or no pain
Child’s pose
***0 if there is pain
ALWAYS ASK AT THE END IF THERE WAS ANY PAIN

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