Workday Movement Schedule!

Many aches and pains could be prevented with more regular movement throughout the day!
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Test Your Movement

Below are 14 movements that test flexibility and stability throughout the entire body. Each test has been classified as a PASS or FAIL for each movement. You must achieve ALL of the requirements for each test to pass the movement. If you experience pain during a movement, it is automatically a failed test. 

Test #1: Shoulder Overhead ​Mobility

How to Perform the Test
  • Start on your back, feet flat on the floor
  • Raise your arms over your head as far as possible.
  • Keep your low back flat on the ground with chin tucked

Test #2: Shoulder Extension Flexibility (Your Arm is Behind Your Back)

How to Perform the Test
  • Start in sitting with your legs straight
  • Rest your arms behind your back (shoulder width distance)
  • Maintain an upright spine with your head over your body

Test #3: Wrist Flexibility

How to Perform the Test

  • Start in an all 4's 'table top' position
  • Rest the back hand on the ground
  • Sit back as far as possible
Wrist Flexion Mobility 

How to Perform the Test

  • Start in an all 4's 'table top' position
  • Rest the palm on the ground
  • Lean forward as far as possible
Wrist Extension Mobility 

Test #4: Hip Flexors (Front Hip Muscles)

How to Perform the Test
  • Start lying on your back with both knees pulled to your chest
  • Let one leg drop to the table/bench as far as possible
  • Be sure to keep the non-tested leg pulled to your chest

Test #5: Hamstring and Calf Flexibility (a.k.a Posterior Chain)

How to Perform the Test
  • Start by lying flat on your back with both legs straight
  • Lift one leg as high as possible, keeping it straight
  • Maintain the other leg pressed straight against the ground

Test #6: Hip Outer Rotation (a.k.a Hip External Rotation)

How to Perform the Test
  • Start lying on your back with both legs straight
  • Lift one leg and set your foot above the opposite knee
  • Let your leg fall out to the side as far as possible

Test #7: Calf Muscle and Ankle Mobility (a.k.a. Dorsiflexion)

How to Perform the Test
  • Start in a 1/2 kneeling position, one 'fist width' from the wall
  • Press your knee toward the wall while keeping your heel down
  • Press as far as you can toward the wall

Test #8: Top Foot and Ankle Toe Point Mobility (a.k.a. Plantarflexion)

How to Perform the Test
  • Start in a tall kneeling position with your knees shoulder width apart
  • Sit back onto your feet  (as shown in the picture below)
  • Try to maintain your heels and big toes together

Test #9: Plantar Fascia and Big Toe Mobility 

How to Perform the Test
  • Start in a tall kneeling position with your knees shoulder width apart
  • Sit back onto your feet  (as shown in the picture below)
  • Try to maintain your heels and big toes together

Test #10: Spine Forward Bending

How to Perform the Test
  • Start in a tall standing position with both feet together 
  • Bend forward as far as possible, reaching your hands to the ground
  • Pause and hold the end position for 3 seconds

Test #11: Spine Backward Bending

How to Perform the Test
  • Start in a tall standing position with feet together and both arms stretching overhead
  • Bend backward as far as possible, allowing your hips to move forward toward the foam roller
  • Pause and hold the end position for 3 seconds
For this movement, place a foam roller one 'fist width' in front of your big toes

Test #12: Squat

How to Perform the Test
  • Start in a tall standing position with feet shoulder width apart and toes pointing forward
  • Sit backward as far as possible while maintaining knees inline with hips and feet
  • Pause and hold the end position for 3 seconds

Test #13: Reverse Table Top

How to Perform the Test
  • Start in a sitting position with knees bent to 90 degrees and feet resting on the ground
  • Place hands at the base of your hips with fingers pointing forward toward your toes
  • Press your hips into the air to reach a full table top position
For this movement, start with hands shoulder-width apart and fingers pointing toward your toes

Test #14:  Hip Rotation ​90/90 

How to Perform the Test
  • Start in a tall sitting position with both knees bent to 90 degrees [90/90 position]
  • Maintain an upright spine and the 90/90 position as you pivot your hips
  • Demonstrate the ability to sit upright on the second side while still in the 90/90 position
For this movement, start sitting upright with both knees bent 90 degrees 

BONUS TESTS

Elbow Flexion (Left) & Extension (Right) Mobility

Shoulder Internal Rotation (Behind Your Back)