Knee to Wall Test

OVERHEAD SQUAT MOBILITY ANKLE MOBILITY TESTS

Knee To Wall Test

Place your foot a

thumb and fist

distance from wall

Kneel facing wall

Lunge forward, aiming

to touch the wall

Heel must stay flat on

floor

Test both ankles- you

may find differences!

If you cannot touch the wall without your heel/s lifting, perform mobility drills. If

you feel a pinching at the front of your ankle, you may have a joint restriction:

try ankle band therapy. If you feel tightness at the back, you may have tight

Achilles and/or calves: try foam rollering and stretching these areas.

If you find this difficult; perform ankle mobility drills and re-

test. Follow this with the Knee to Wall Test to identify

specific ankle lack of mobility and/or joint restriction.

Narrow Squat Test

Feet together

Squat as low as possible

Ideally below parallel or

A2G!

ANKLE MOBILITY DRILLS Leaning Goblet Squat

Hold a kettle bell to your

chest

Squat as low as

possible

Gently shift weight over

one ankle

Push knee through

various angles to

mobilise the ankle

Keep foot flat*

Aim for 10 slow reps or

30 sec. each side

*Concentrate on maintaining three points of contact between your foot and the floor: heel, ball and little toe.

Ankle Band Therapy

Tie a medium-thick band

around the rig (bottom)

Place band around front

of ankle

Step forward to achieve

good amount of tension

Lunge forward, pushing

the knee through various

angles

Keep foot flat*

Aim for 10 slow reps or

30 sec. each side

To target the Achilles; place the band around the back of the ankle and repeat this process.

Leaning Goblet Squat

Ankle Band Therapy

HIP MOBILITY TEST Knee Hug Test

Lie flat on the floor

Press lower back into the

floor

Keep one leg straight,

pressed into floor

Pull other leg as close to

chest as possible

If you struggle to keep your back or leg pressed into the floor, or a

pinching sensation in your hip, you may benefit from hip mobility

drills and hip band therapy.

Knee Hug Hip Mobility Test

HIP MOBILITY DRILLS Pelvis Tuck Lunge

Kneel on the floor

One foot forwards

Legs at right angles,

front foot flat

Back foot laces down

Keep back straight

and chest upright

Squeeze glutes

Tuck pelvis forwards

Hold for 30-60 secs

You should feel a deep

stretch in your hip flexors.

Wall Squat

Stand one foot away from a wall

Slide down the wall into a deep

squat

Drive knees outward

Hold for 30-60 secs.

You can also mobilise shoulders in this

position by extending your arms (see.

shoulder mobility test shoulder wall

slide)

Wall Squats and Shoulder Wall Slide

Spiderman Lunge

Kneel on the floor

One foot forwards

Wider stance than right angles

Font heel flat, back foot laces

down

Hand on front foot, pressing

elbow into knee

Deep lunge

You can play around with pressing

knee out further and leaning into

‘sticking points’.

Hip Band Therapy

Loop medium-

thick band

around the rig

Place band

around hip

Move laterally to

achieve good

amount of tension

Start on all fours

This will mobilize the hip joint, a thicker band or more tension will have more impact

Hip Band Therapy

SHOULDER MOBILITY TESTS

Shoulder Wall Slide

Stand with your back

against a wall

Arms at right angles

Slowly extend arms

upwards as far as possible

Keep shoulders, elbows

and wrists against the wall

Stop when contact lost

This can also be performed in

squat (See Wall Squats)

Move through various positions/angles, 30-60sec

Lunge forwards, and repeat above process

PVC Floor Test

Lie on the floor

Legs at right

angles

Slowly lower arms

aiming to get

shoulders and/or

bar to floor

Keep lower back

pressed into floor

This can be done with

a PVC and with legs

extended to increase

test and stretch.

If this is difficult or

uncomfortable try

shoulder mobility drills

or shoulder band

work

Small band

Take hold of

band in front of

body, wide grip

Actively pull

band to create

tension

Slowly raise

band until over

full circle and

band reaches

base of spine

Complete x 10

Band Pass Overs

This can also be performed with a PVC pipe.

T-Spine Roller Extensions

Place foam roller

under T-spine

Slowly extend

upper body over

the roller and back

again x 10

Lower hips to

increase the

stretch

This can be done without PVC and with arms crossed. Extend over roller only; don’t roll.

See Band Pass

overs, but:

Pull band

diagonally

across the body

and over to

back.

Diagonally pull

band back over

in opposite

direction

Complete x 10

full circles

Band Around The Worlds

SHOULDER MOBILITY DRILLS

c

Tabletop Band Stretch

Loop band around pull up bar

Place one hand through the

band, palm up

Wrap thumb and hand around

the band

Walk backwards until tension

on band

Send hips backwards,

keeping knees soft

Flatten back and shoulders so

that in ‘tabletop’ position

Keep tension on band

Hold for 30-60sec

This will open the shoulder. Important to maintain straight, flat back and

‘active shoulders’.

Tricep Band Stretch

(See Tabletop

band stretch for

set up)

Face away from

rig with arm

outstretched

Walk until tension

on band

Slowly lower

behind head,

aiming to reach

opposite shoulder

Hold for 30-60 sec

Important to keep tension on the band, a straight back and tight core

Tabletop Band stretch

Tricep Band stretch