Mobility Assessment Tool

Why Mobility Matters After 40

As we age, maintaining good mobility becomes increasingly important. Proper mobility not only helps prevent injuries but also improves workout performance and daily life quality. This assessment will help you identify areas that need attention and provide targeted recommendations.

Benefits of Good Mobility

  • Injury Prevention: Reduces risk of strains and joint problems
  • Better Performance: Improves exercise form and effectiveness
  • Daily Function: Makes everyday movements easier
  • Pain Reduction: Helps alleviate common age-related discomfort
Mobility Assessment Tool

Mobility Assessment Tool

Assess your current mobility levels and get personalized recommendations for improvement.

How to Test Your Mobility

Shoulder Mobility Test:

Stand with arms at sides. Raise both arms overhead without arching your back. Rate your ability to reach full overhead position.

Hip Mobility Test:

Perform a bodyweight squat. Rate your ability to reach parallel depth while keeping your chest up.

Ankle Mobility Test:

Stand facing wall (5 inches away). Try to touch knee to wall without heel lifting. Rate your ankle flexibility.

Spine Mobility Test:

Perform a standing rotation. Rate your ability to rotate your torso while keeping hips stable.

Limited Excellent
Limited Excellent
Limited Excellent
Limited Excellent

Understanding Your Assessment

Score Interpretation

  • Optimal: Excellent mobility for your age group
  • Functional: Adequate for most activities but room for improvement
  • Limited: Areas needing focused attention
  • Restricted: Significant mobility limitations to address

Important Notes

  • Results are age-adjusted for realistic expectations
  • Focus on gradual improvement
  • Always work within pain-free ranges
  • Consider consulting a professional for severe restrictions

Improving Your Mobility

Key Areas of Focus

Upper Body

  • Shoulder mobility
  • Thoracic spine flexibility
  • Neck range of motion
  • Wrist mobility

Lower Body

  • Hip mobility
  • Ankle flexibility
  • Knee stability
  • Lower back health

Implementation Strategies

Daily Practice

  • Morning mobility routine (5-10 minutes)
  • Pre-workout mobility drills
  • Evening stretching/recovery
  • Movement breaks during long periods of sitting

Pro Tips for Success

  • Consistency is more important than intensity
  • Focus on quality of movement over range
  • Use dynamic movements for warm-ups
  • Static stretching is best post-workout or before bed
  • Consider using mobility tools (foam rollers, bands)

When to Seek Professional Help

While this assessment provides valuable insights, consider consulting a professional if you:

  • Experience persistent pain during movements
  • Have significant asymmetries in mobility
  • Recently had surgery or injury
  • Need specific guidance for your condition