Joint mobility is your body's ability to move each joint actively and freely through its full range of motion. Poor mobility can limit performance, cause discomfort, and increase injury risk. This self-assessment helps you identify which areas need attention so you can take corrective action through mobility training.

How Good Is My Joint Mobility?

Full range with ease

Slight restriction or discomfort

Limited range

Unable to do or painful

Can you raise both arms overhead, keeping elbows straight and biceps in line with your ears without arching your back?

Can you clasp your hands behind your back—one arm overhead, one from below (cow face arms)?

Can you turn your head so your chin aligns with your shoulder on both sides without straining?

Can you bring your ear toward your shoulder without lifting the opposite shoulder?

Can you sit upright and twist your torso to look behind you comfortably on both sides?

Can you bring your palms together in front of your chest (prayer pose) comfortably?

When arms are fully extended, can your elbows straighten without bending or twisting outward?

Can you bring one knee to your chest while standing or lying down without rounding your back?

Can you cross one ankle over the opposite knee while seated and lean slightly forward comfortably (seated pigeon pose)?

Lying on your back with knees bent and feet flat, can you drop knees inward toward each other without lifting your hips?

Can you bend your front knee forward in a lunge so it passes the toes without lifting the heel?

Can you touch your toes while standing with straight knees without rounding your back excessively?

Can you squat down fully with heels on the ground and back straight, knees tracking toes?

Can you lie on your belly and push into a cobra position with arms straight and hips on the floor without discomfort?

Can you sit in a cross-legged position on the floor comfortably for at least one minute?

Low mobility — focus on restoring joint health and flexibility

Moderate limitations — regular mobility work needed

MODERATE

GOOD

Excellent mobility — well-balanced and functional

EXCELLENT

How Good Is My Joint Mobility?

Brilliantly

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