MOBILITY ASSESSENT FOR MEN 50+
A 5-minute check-in to stop guessing and start progressing.
Welcome Video
Before You Begin
You're about to do three exercises. Don't try to perform — move at your natural range. Push gently to find your edge, but don't push through pain.
The point isn't to do these well. The point is to feel exactly where your body resists, compensates, or shuts down. That's what gets measured.
Each exercise runs for 30 seconds. A timer counts down on screen. After the timer ends, you'll answer two questions about what you just felt — while it's still in your body.
What you need
- Yoga mat or carpeted surface
- Comfortable clothing
- About 10 minutes
Windshield Wipers
Tests: Hip internal & external rotation
How to do it
Starting position: Lie on your back with knees bent and feet wide on the floor. Bring your hands under your head and keep your shoulders on the floor at all times.
Movement: On the exhale, drop both knees down to one side. On the inhale, bring your knees back up, then exhale and drop both knees to the other side. Move slowly with the breath.
Key point: Keep shoulders grounded. If you feel pain in your back or hips, reduce your range of motion.
Step 1- Watch the video to learn the movement.
Step 2- Click Start when you're ready to test the exercise for 30 seconds.
Step 3- Answer assessment questions.
Timer complete. Answer the two questions below while the experience is still in your body.
✓ Exercise #1 Complete
Your answers have been recorded. Moving to Exercise #2.
Shoulder Circles Sitting On Heels
Tests: Shoulder mobility & ankle/heel flexibility
How to do it
Starting position: Sit in Hero's Pose — on your heels with knees together or slightly apart. Stack ears over shoulders and shoulders over hips. Do not round or arch the spine.
Movement: Inhale and lift shoulders toward ears as high as possible. Exhale and roll shoulders back (shoulder blades contract), then down. Inhale and roll forward, then back up. Repeat, then reverse direction.
Key point: Keep the spine vertical at all times. Hit all four positions (up, back, down, forward) for maximum range of motion.
Step 1- Watch the video to learn the movement.
Step 2- Click Start when you're ready to test the exercise for 30 seconds.
Step 3- Answer assessment questions.
Timer complete. Answer the two questions below while the experience is still in your body.
✓ Exercise #2 Complete
Your answers have been recorded. Moving to Exercise #3.
Walk the Dog
Tests: Arm strength, shoulder/chest flexibility, hamstring/calf/plantar flexibility
How to do it
Starting position: Start in table top — on hands and knees. Curl your toes, walk hands forward a couple of inches, then slowly lift your hips up and back. Bend the knees significantly and lengthen your spine and tailbone. Create a diagonal line from wrists to shoulders to hips (inverted V shape).
Movement: Pedal one heel down toward the floor and straighten that leg as much as you can. Then bend that knee and pedal the other heel down. Go back and forth, stretching both legs alternately. Try to bring biceps toward ears.
Modification: It's okay to bend the knees significantly. Prioritise lengthening the spine, not straightening the legs.
Step 1- Watch the video to learn the movement.
Step 2- Click Start when you're ready to test the exercise for 30 seconds.
Step 3- Answer assessment questions.
Timer complete. Answer the two questions below while the experience is still in your body.
✓ Assessment Complete
Calculating your Mobility Assessment...
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