by John C. Griffin, MSc.
This is our third posting on functional mobility. In each posting, we offer you a screening test that helps you spot problems with functional mobility.
Then we show you how to use your findings to design exercises for yourself that will improve your functional mobility.
In this test, we focus on the upper body. This includes shoulder flexibility or ‘range of motion’. This is important for things like reaching up to a high shelf, combing your hair, putting on your clothes, reaching for something in the freezer, or reaching for a seat belt.
A warning before you start:
If you have significant or increasing pain with any test or exercise, you should stop right away. Get advice from a health care provider.
Score a “2” if you can touch your fingers.
Score a “1” if you are within 10cm (or 4 inches).
Score a “0” if you are more than 10cm (or 4 inches) OR if you have pain while doing it.
Score the test: Right arm upper ____ Left arm upper ____
If you scored 0 or 1 in the Back Scratch Test, here is an exercise for shoulder flexibility. This exercise will improve your posture. It will also increase the range of motion in your shoulder. Improved flexibility decreases your chance of injury.
About the Author:
John C. Griffin, MSc., was a professor in the Fitness and Lifestyle Management Program at George Brown College in Toronto for 37 years. He is now a private consultant, speaker, coach, and writer for public and private sector organizations. John has authored more than 60 publications, numerous manuals, and a textbook published by Human Kinetics, Client-Centered Exercise Prescription. John is currently doing research on the functional mobility of adults 50-70 years of age.