Home / Movement self-check
Find out what your joints are actually doing.
Six checks you can do right now, on your kitchen floor, with no equipment. Four minutes. You'll get a read on which areas are moving well and which are worth a closer look.
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Check 01 of 6
Shoulders overhead
Stand with your back flat against a wall — heels, hips, and head touching. Keeping your low back pressed to the wall, raise both arms straight overhead and try to touch the backs of your hands to the wall above you.
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Check 02 of 6
Deep squat
Feet about shoulder width, toes forward. Squat down as far as you can with your heels flat on the floor and your chest up. No weight, no rush.
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Check 03 of 6
Ankle to wall
Face a wall in a half-kneeling position, front foot about a hand's length from the wall. Drive your front knee forward toward the wall without letting that heel lift.
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Check 04 of 6
Seated rotation
Sit tall on a chair with your knees together and arms crossed over your chest. Rotate your upper body one direction as far as you can without your knees or hips moving. Then the other side.
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Check 05 of 6
Hip rotation
Sit on the floor with knees bent and feet wide apart. Let one knee drop inward toward the floor, then the other. Keep both sitting bones down.
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Check 06 of 6
Neck rotation
Sit or stand tall, shoulders relaxed and still. Turn your head to look over one shoulder, then the other. Chin stays level.
Your read
Your results
Answer all six checks above to see your read.
What this does and doesn't tell you
A restricted result means that on the day you tried it, that joint didn't produce the range the check asks for. It doesn't tell you why. Stiffness, control, an old injury, and simple unfamiliarity with the position all look identical from the outside — which is exactly why the next step is someone watching you do it rather than a web page scoring you.
An uneven result — one side noticeably different from the other — is usually the more interesting finding. Bodies are rarely perfectly symmetrical, but a clear gap is worth understanding.
Bring this to a free Movement Assessment
Thirty minutes with Jason, no cost and no workout. He'll take you through a full joint-by-joint version of what you just did and tell you plainly what it means.
Or skip straight to it
The full version takes thirty minutes and costs nothing.
Six checks tell you something. A full joint-by-joint assessment tells you what to do about it.