Most people have mobility restrictions they do not know about. These limitations affect movement quality, create compensations, and increase injury risk. Testing reveals what needs work. These three tests assess the areas that commonly restrict: shoulders, ankles, and thoracic spine. They take 30 seconds each and reveal restrictions you might not feel during daily activities. Start Your 14-Day Free Trial The Exercises 1. Behind Back Hand Touch Why it works: Reaching behind your back tests shoulder mobility in multiple planes. If your hands cannot touch, your shoulders need work. JME 49 Try to touch your hands behind your back - with one arm coming from above and the other below. 2. Knee Over Toe Why it works: Pushing your knee forward over your toes tests ankle dorsiflexion. Less than 4 inches of movement indicates restriction. JME 236 Place one foot slightly in front of the other. Then, push that knee as far as you can over your toes. Be controlled and only move as far as your joints will let you - don't force anything. 3. Seated Thoracic Rotation Why it works: Rotating your upper body while seated tests thoracic mobility. You should achieve 45 degrees easily. Less indicates stiffness. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. How to Use This Routine Move slowly and controlled. Do not force range of motion beyond what feels comfortable. For best results: Perform consistently rather than occasionally Breathe deeply throughout each exercise Stop if you experience sharp pain Build the habit before increasing intensity Make Movement a Habit Mobility testing reveals the restrictions limiting your movement. These three tests assess the areas that commonly need attention. Test yourself monthly. Improvements indicate your mobility work is effective. Plateaus suggest adjustments are needed. simplmobility provides joint-specific mobility programs designed for busy professionals. Each routine takes 2-3 minutes and fits into any schedule. Try simplmobility Free for 14 Days