I started doing mobility and flexibility exercises when i took up karate over 40 years ago. I realised the importance of keeping it going about 10 years ago when I didn’t do any for a few weeks and realised how much a difference it made not doing my daily drills. These days i do a daily joint mobility routine that takes about 10 minutes and a full flexibility routine 2-3 times per week. Now I know its all part of my job as a health and fitness expert so I wouldn’t expect other people to necessarily do the the same but 15-20 minutes of mobility/flexibility work 3-4 times per week should be within the scope of anybody.
Good mobility as we age is crucial for maintaining independence, preventing injuries, and improving overall quality of life. Here’s why:
1. Independence & Daily Function
• Being able to squat, lunge, and bend comfortably makes everyday tasks—like getting out of a chair, climbing stairs, or picking something up—much easier.
• Good mobility helps older adults stay self-sufficient longer.
2. Injury & Fall Prevention
• Limited mobility often leads to compensations that increase the risk of falls and injuries.
• Keeping joints mobile and muscles strong helps with balance and coordination.
3. Pain Reduction
• Stiff joints and tight muscles can contribute to chronic pain, particularly in the knees, hips, and lower back.
• Proper mobility work can alleviate stiffness and improve joint health.
4. Better Posture & Joint Health
• Mobility exercises keep joints lubricated and maintain their full range of motion, reducing wear and tear.
• Good mobility also supports better posture, reducing strain on the spine.
5. Enhanced Performance & Enjoyment of Life
• Whether it’s playing with grandkids, golfing, or just walking without discomfort, mobility helps people stay active and engaged.
• It allows for continued participation in physical activities, which benefits both physical and mental health.
So here are 3 mobility/flexibility drills to see if you’re up to scratch.
The Sit and Rise Test
The sit and rise test is a simple assessment used to evaluate flexibility, strength, balance and overall musculoskeletal health. It is often used as a predictor of longevity and functional independence, especially in older adults.
How to Perform the Test:
1. Start Position: Stand upright with bare feet on the floor making sure the area id clear and safe.
2. Sit Down: Without using your hands, lower yourself into a cross-legged sitting position on the floor.
3. Stand Up: From the seated position, rise back to a standing position without using your hands, knees, or any other support.
4. Perform the test with the other foot in front of you.
Scoring System:
• The test is scored on a 10-point scale (5 points for sitting, 5 points for rising).
• You lose 1 point each time you use a hand, knee, or other support to help you sit or stand.
• A higher score (8-10) suggests good mobility, strength, and balance.
• A lower score (<5) may indicate reduced strength, flexibility, or balance, increasing the risk of falls and injury.
Why Is It Useful?
• Assesses Functional Fitness: Helps identify mobility limitations that may impact daily life.
• Predicts Longevity: Studies suggest a lower score is linked to a higher risk of mortality in older adults.
• Simple & Practical: No equipment is needed, making it easy to use as a quick assessment tool.
The Couch Test
The coach test is a simple assessment used to evaluate hip flexor and quadriceps mobility, particularly focusing on tightness in the front thigh muscle. It is commonly used by trainers to identify movement restrictions that might impact squatting, lunging, or running mechanics.
How to Perform the Test:
1. Setup:
• Kneel on the floor with your back to a couch, bench, or wall.
• Place one foot flat on the floor in front (like a lunge position) and the other knee on the ground near the base of the couch.
• Rest the top of your back foot against the couch or wall.
2. Execution:
• Keep your torso upright and squeeze your glutes to avoid excessive lower back arching.
• If you feel a strong stretch in the front of your thigh and hip, this indicates tightness.
• If you can sit back onto your heel with a vertical torso without discomfort, your hip flexor mobility is likely good.
What the Test Reveals:
• Difficulty maintaining an upright posture → Indicates tight hip flexors.
• Pain or excessive discomfort → May suggest mobility restrictions or muscle imbalances.
• Easy positioning with no stretch sensation → Suggests good hip flexor mobility.
This test is often used as both an assessment and a stretch to improve hip mobility.
The Airport Scanner Arms Raise Test
The Airport Scanner Arms-Raise Test is a simple assessment designed to evaluate shoulder mobility and flexibility. It’s named after the common airport security procedure where individuals raise their arms during body scanning. This test helps identify limitations in shoulder movement, which can be crucial for daily activities and overall upper body function.
How to Perform the Test:
1. Starting Position:
• Lie face down on the floor (prone position).
• Extend your arms straight in front of you, palms facing down.
• Hold a light dowel, broomstick, or similar object with both hands, keeping them shoulder-width apart.
2. Execution:
• While keeping your forehead and belly on the ground, slowly lift your arms (along with the dowel) as high as possible.
• Ensure that your arms remain straight and parallel to each other throughout the movement.
3. Assessment:
• Observe the height to which you can raise your arms.
• Note any discomfort, strain, or inability to lift the arms significantly off the ground.
Interpreting the Results:
• Adequate Mobility: If you can lift your arms comfortably and significantly off the ground without arching your back or experiencing pain, it indicates good shoulder mobility.
• Limited Mobility: Difficulty in lifting the arms, experiencing discomfort, or needing to arch the back to achieve the movement suggests restricted shoulder mobility. This could be due to tightness in the shoulder muscles, poor flexibility, or underlying musculoskeletal issues.
Purpose of the Test:
This assessment helps in identifying shoulder mobility limitations that might affect posture, athletic performance, or daily activities involving overhead movements. Regularly performing this test can aid in monitoring shoulder health and flexibility.
These 3 tests are part of a much greater assessment that I do with my clients to see where they are now so i can design the right program to get them fitter, stronger and more mobile, whether that’s to perform better in sports or life.
If you’d like to know more and about my special offer for the test send me a message
