3 Simple Ways to Test Your Mobility and Improve Flexibility
- Rogan Smith
- Mar 14
- 3 min read
Updated: Mar 14
3 Simple Ways to Test Your Mobility and Improve FlexibilityBy Geelong Family Chiropractic
Whether you're recovering from an injury, trying to maintain good posture, or simply want to stay active and healthy, testing your mobility is a great way to assess how well your body moves and where it may need improvement. At Geelong Family Chiropractic, we believe that understanding your mobility is a key step toward overall health and wellness. In this blog, we’ll cover three simple ways you can test your mobility at home and take the first steps toward improving flexibility and range of motion.
1. Neck Flexion Test
A common area where people experience restricted movement is the neck. Whether it's due to poor posture, tension, or injury (such as whiplash), limited neck mobility can affect your daily activities. Testing how well you can move your neck helps identify stiffness and potential alignment issues.
How to Test:
Sit up straight in a chair with your shoulders relaxed.
Slowly tilt your chin toward your chest, trying to bring it as close as possible without discomfort.
Hold the position for a few seconds, then return to neutral.
Repeat this motion a few times.
What to Look For:
If you feel tightness, pain, or an inability to tilt your chin toward your chest fully, it could indicate limited neck mobility.
If you experience discomfort, it may be a sign of a muscle imbalance or joint restriction that can be addressed through chiropractic care.
2. Shoulder Flexion Test
Your shoulders are involved in many everyday activities, such as reaching, lifting, and even typing. Testing shoulder mobility is crucial to avoid strain and prevent injury. Tight shoulders can lead to discomfort in the neck, upper back, or even cause headaches.
How to Test:
Stand with your feet hip-width apart and arms relaxed by your sides.
Slowly raise your arms overhead as far as you can while keeping your arms straight.
Try to bring your arms overhead until they are fully extended, and hold the position for a few seconds.
What to Look For:
If your arms can’t reach overhead or you feel any discomfort or strain, your shoulder mobility may be limited.
Tightness could be due to poor posture, muscle tension, or a lack of shoulder flexibility, which chiropractic care can help address.
3. Hip Mobility Test (Seated Hip Flexion Test)
Your hips are central to your ability to move comfortably and perform a range of motions. Limited hip mobility can affect your walking, posture, and even cause back pain. This test is a simple way to check how flexible and mobile your hips are.
How to Test:
Sit on a chair with your feet flat on the ground and knees bent at a 90-degree angle.
Slowly raise one knee toward your chest, keeping the opposite leg flat on the ground.
Try to bring your knee as close to your chest as possible without discomfort.
Repeat with the other leg.
What to Look For:
If you have difficulty bringing your knee toward your chest or feel pain in the hip, you may have tight hip flexors or restricted mobility.
Limited hip mobility can cause lower back strain and affect your overall posture, which can be improved with specific stretches and chiropractic adjustments.
Why Mobility Matters
Maintaining proper mobility is essential for overall health. Restricted movement in any area of the body can lead to discomfort, pain, or long-term damage if left unaddressed. Testing your mobility regularly allows you to identify potential areas for improvement and take proactive steps toward better health. At Geelong Family Chiropractic, we offer personalized care to help improve your mobility and overall wellness. If you’re experiencing pain, stiffness, or limited movement, chiropractic care may be the solution you need.
Contact Us Today:If you struggle with limited mobility or are concerned about any areas of your body, our chiropractor at Geelong Family Chiropractic is here to help. Contact us for an appointment and take the first step toward improved flexibility and overall wellness!
Phone: (03) 4250 9892
Address: 45 Fairy Street, Bell Post Hill, Vic 3215
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