DIY Strength and Mobility Assessment

How can you know if there is a problem before it really becomes a problem?

If you are an athlete, or even just a weekend warrior, sometimes things don't feel quite right or are harder than you think they should be.

We are going to go through a series of tests that are easy to perform at home. Some are strength based performance tests, others are mobility focused. The idea is that if these are difficult to perform or cause pain, there is cause to address them. Impairments in muscular performance or range of motion can and will lead to problems if left alone.

Strength

The focus for these tests are: Can you control the motion? Can you do multiple reps? Is it symmetric side to side? Is it painful or tight?

1. Dead Hang Test: using a pull up bar, see how long you can hold on and hang. (goal is 90 seconds for female and 120 for men)

2. Strict Press: Single arm overhead press with dumbbell or kettlebell to assess near 1 rep max.

3. Push Up: Standard position push up with feet together and arms by side. (which muscle group causes the failure)

4. Single Leg Calf Raise: Lift one leg up and use the other to perform a heel lift. (this test should be done to at least 20 reps)

5. Plank Hip Abd: In a side plank position on elbow, perform a leg raise into abduction. (aim for 10-15 reps)

6. Single Leg Sit to Stand: Starting from a standing position, lift one leg up and sit down and stand back up. (aim for 10 reps)

Mobility

The focus of these tests are: Are you able to perform the test? Is the motion smooth? Is it symmetric side to side? Is it painful or tight?

1. Seated Hip Rotation: Sitting on the ground, rock your hips to the side with one leg going into internal rotation and the other external. Try to get your knee to touch the ground on both legs.

2. Couch Stretch: Place your knee on the ground up against the wall, with the other leg in a kneeling position. Activate your glute on the kneeling leg and see which muscle group affects this position the most? Quad, hip flexor, hamstring?

3. Squat Depth: Feet shoulder width apart and squat down as low as you can? See how low you can go before losing form or letting heels come up off ground. What limits you, your hips, lower back, ankle?

4. Combined Shoulder Rotation: Reach for middle of back with one arm going behind head, and the other from the bottom. Can you make your hands touch?

5. Overhead Reach: use a mirror for this one. Reach both arms straight overhead as high as you can. Is there a difference in the motion side to side?

What did you find? Any notable deficits or weaknesses? If you did find something and want help in fixing it give us a call. This is our expertise. We fix these kind of problems every day. You're better off fixing these things now before they become a serious injury.

Click the link below to book a call with one of our PT's today ⬇️

Link to Video of DIY Assessments

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Dr. Dylan Glass, PT, DPT, SMTC and Dr. Josh Cornett PT, DPT, COMT, CDNT

Return 2 Sport PT

www.Return2SportPT.com

256-513-9525

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