Where Are You Actually Restricted?
This isn't a workout—it's a 5-minute diagnostic. We'll isolate exactly where your muscle and joints have limited strength and range of motion. This gives you an informed baseline to fix it.
"I knew I was tight everywhere. This showed me where to start, so I'm not guessing anymore.." — Mark Stephenson, age 62
- 3 targeted movement tests
- 30-sec on-screen timers
- Immediate reflection
- Yoga mat or carpeted floor
- Comfortable clothing
- 5 min focused time
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 hands behind head; keep shoulders pinned to floor.
Movement: Exhale and drop both knees to one side. Inhale knees back to center, exhale to the other side. Move slowly with the breath.
Key point: Keep shoulders grounded. If you feel pain in your lower back or hips, ease back your range.
Step 1: Watch the video.
Step 2: Click Start and test the movement for 30s.
Step 3: Answer 2 reflection questions.
Timer complete. Answer the questions below while the sensations are fresh in your body:
✓ Exercise #1 Recorded
Advancing to Exercise #2...
Shoulder Circles Sitting On Heels
Tests: Shoulder mobility & ankle flexibility
How to do it
Starting position: Sit on your heels with ears stacked directly over shoulders and hips.
Movement: Inhale and lift shoulders high toward ears. Exhale and roll back, contracting blades. Roll down, forward, and repeat.
Key point: Keep the spine tall. Don't arch or hunch forward.
Step 1: Watch the video.
Step 2: Test for 30 seconds.
Step 3: Answer reflection questions.
Timer complete. Answer what you felt in your shoulders and ankles:
✓ Exercise #2 Recorded
Advancing to Exercise #3...
Walk the Dog
Tests: Upper back strength, hamstring & calf flexibility
How to do it
Starting position: On hands and knees. Curl toes under, lift hips up into an inverted V. Soften the knees as needed.
Movement: Pedal one heel down toward floor to lengthen posterior chain, then switch to the other side.
Modification: Prioritize an elongated spine over perfectly straight legs.
Step 1: Watch the video.
Step 2: Test for 30 seconds.
Step 3: View your complete diagnostic.
Timer complete. Final reflection questions:
✓ Assessment Complete
Calculating your baseline scores...
Here's your mobility result
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