Movement Check-In
How active are you right now?
This quick self-check helps you reflect on your weekly movement and discover ways to add activity that fits your schedule. It’s not about being perfect – it’s about finding what works for you.
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- Deep Squat (Mobility & Balance)
Stand with your feet shoulder-width apart, arms lifted overhead. Deep into a deep squat without lifting your heels. This tests ankle, hip, and midback mobility. You pass if your thighs drop below horizontal while your torso and arms remain aligned over your feet.
- Deep Squat (Mobility & Balance)
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- Standing Toe Touch (Posterior Chain Flexibility)
Stand tall with your feet together, legs straight, and bend over to touch your toes. This tests your hamstring, calf, and lower back flexibility. You pass if you can successfully touch your toes.
- Standing Toe Touch (Posterior Chain Flexibility)
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- Single-Leg Balance (Stability)
Lift one foot off the ground and balance on the other leg for 30 seconds. This tests ankle stability and core strength. You pass if you can hold the position for the full duration without a significant wobble.
- Single-Leg Balance (Stability)
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- Spinal Rotation (Trunk Mobility)
Sit tall in a chair, feet flat, with hands clasped at your chest. Rotate your torso as far to the right, then left, as possible. This tests spine mobility and compensation risks. You pass if you can rotate at least 90 degrees in both directions without moving your hips.
- Spinal Rotation (Trunk Mobility)
What do your results mean?
Mobility and movement is a spectrum, with many factors contributing to our levels of ability. If you noticed you struggled in one of the exercises, begin to focus on movement that helps strengthen that area such as balance exercises or consistent stretching.
Just 20 minutes a day of deliberate movement can lead to results you can feel! Getting started can be overwhelming, but we are here to help get you on a path that works best for you!
What counts as physical activity?
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Why do busy schedules affect movement?
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How activity can change week-to-week
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