Assess Your Movement

The Movement Assessment Quiz below might take you up to 10 minutes or longer to complete. The quiz consists of general background information followed by 6 essential movement exercises.

There are no expectations. We are simply evaluating where you are at now so we can devise a plan on how to improve your function.

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Name*
What’s your current movement level?
Upper Extremity Dominant:
Lower Extremity Dominant:
Rotation Dominant:
Throw Dominant:
What’s your current lifestyle?

Take 10-15 minutes to perform the following exercises and score yourself below. All movement must be completed without pain. Remember: there are no expectations. We are simply evaluating where you are at now so we can devise a plan on how to improve your function.

Exercise 1: Ankle Range of Motion

With this exercise, we will evaluate your ability to shift knees over toes with heels grounded.

You can watch the video below to understand the how and why of the movement.

After trying Exercise 1. answer the following question:

What were your results?

Exercise 2: Hip Hinge

With this exercise, we will evaluate your ability to hinge (bend) at the hips and maintain a neutral spine. Compensations might include caved knees, bend at the spine, and/or rounded back.

You can watch the video below to understand the how and why of the movement.

After trying Exercise 2. answer the following question:

What were your results?

Exercise 3: Deep Squat

With this exercise, we will evaluate the depth of your squat. Compensations might include heels lifted off the ground, knee waver, and/or a collapsed spine or torso.

You can watch the video below to understand the how and why of the movement.

After trying Exercise 3. answer the following question:

What were your results?

Exercise 4: Single Leg Get Up from a Chair

With this exercise, we will evaluate your ability to stand up from sitting position using a single leg. Compensations might include knee waver, forward lean, and/or completing the exercise using momentum.

You can watch the video below to understand the how and why of the movement.

After trying Exercise 4. answer the following question:

What were your results?

Exercise 5: Shoulder Range of Motion

With this exercise, we will evaluate the range of motion in your shoulder(s). Compensations might include straining or arching in your back and/or tilting the body to compensate.

You can watch the video below to understand the how and why of the movement.

After trying Exercise 5. answer the following question:

What were your results?

Exercise 6: Single Leg Toe Touch

With this exercise, we will evaluate your ability to touch your toes while standing on a single leg. Compensations might include rounded spine, inability to balance on one foot and/or bending at the knee.

You can watch the video below to understand the how and why of the movement.

After trying Exercise 6. answer the following question:

What were your results?

Congratulations! You've made it through the T4 Movement Assessment. Select "Get my Movement Score" below to get your personalized movement score and next steps.

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