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