check

Paddling Functional Movement Screen

Try running through our Paddling Movement Screen if you haven't already done so. This will give you a baseline for where your functional mobility is at from the beginning and allows for you to 're-check' your progress as you improve.

We recommend focussing in on 'trouble areas' that you score either a "3" or "4" on, and then retesting/ rechecking weekly to see if these movement patterns improve.

Click the button below to start.

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Question 1 of 13

Active neck flexion:

 

 

Stand or sit tall, then, tuck your chin towards your chest Normal movement allows you to get your chin to chest without pain.

 

 

 

 

A

This is easy, no problem

B

I can get my chin 1/2 way to my chest due to tightness/ stiffness.

C

I can get my chin 3/4 of the way there.

D

This is painful.

Question 2 of 13

Active neck extension:

Stand or sit tall, then, move your head backwards as to look up to the ceiling.

*Normal range of motion allows for your face to be close to parallel with the ceiling.

 

A

This is easy. No problem.

B

I get about 1/2 way there, and am limited by stiffness in the back of my neck.

C

I can do most of this motion, but I am a little light headed or 'spacey' when I move my head back.

D

I get about 1/4 of the way there, and this is painful.

Question 3 of 13

Left Neck Rotation:

 

 

 

Position yourself in a tall sitting or standing position. Rotate your head towards the left, then tuck your chin down towards your shoulder.

 

*Normal range of motion allows you to get your chin equal with your shoulder, without

shrugging your shoulder upwards, cramping, etc.

A

This is easy, no problem.

B

I get about 3/4 of the way there, with some tightness in my left upper neck/ shoulder muscles.

C

I get pinching or stiffness on the right side of my neck when I do this.

D

This is painful, I can't do this.

Question 4 of 13

Right Neck Rotation: 

Position yourself in a tall sitting or standing position. Rotate your head towards the right, then tuck your chin down towards your right shoulder.

 

*Normal range of motion allows you to get your chin equal with your shoulder, without

shrugging your shoulder upwards, cramping, etc.

 

 

A

This is easy, no problem

B

I get about 3/4 of the way there, with some tightness in my left upper neck/shoulder muscles.

C

I get pinching or stiffness on the right side of my neck when I do this.

D

This is painful, I can't do this.

Question 5 of 13

Prone Press-Up:

 

Start with your hands under your shoulders.

Press up one vertebral level at a time while keeping your low back and buttocks

relaxed.

 

Go as far as you comfortably can, pause, making sure your buttocks are relaxed, and

return to the starting position.

 

A

This is easy, no pain or problem.

B

I can press up so that my upper ribs come off the floor, but not my lower ribs due to stiffness or tightness.

C

I get numbness or tingling in my feet when I do this.

D

It is too painful to get into this position.

Question 6 of 13

Lumbar Extension:Lumbar

Stand with your chin tucked in and place your hands on your side, or reach over head

with both arms like you're doing a soul arch.

Bend your back backwards, arching the lower back and keep your chin tucked in

(look forward).

 

Try to move just from your low back. Normal range of motion should be about 20 degrees, and you shouldn't have any pain or pinching in your low back.

 

Extension
Stand with your chin tucked in and place your hands on your side, or reach over head
with both arms like you're doing a soul arch.
Bend your back backwards, arching the lower back and keep your chin tucked in
(look forward). Try to move just from your low back. Normal range of motion should
be about 20 degrees, and you shouldn't have any pain or pinching in your low back.
1)
I can do this easily.
2)
I get about half way back and then my back just stops or I can't weight shift any
further back.
3)
I can lean back a little, but it's uncomfortable
4)
This is too painful to

 

 

 

 

A

I can do this easily

B

I get about half way back and then my back just stops or I can't weight shift any further back.

C

I can lean back a little, but it's uncomfortable

D

This is too painful to do.

Question 7 of 13

 

Lumbar Flexion:

 

 

 

Stand with feet shoulder width apart, bend forwards to touch your toes. Normal range

of motion is not painful, and the knees should be straight as you reach forwards.

 

 

A

I can touch the ground no problem.

B

I can get about 3/4 of the way to the ground before my knees start to bend.

C

I can get my hands down to my knees, and that's it.

D

This hurts, I can't do this.

Question 8 of 13

 Right Shoulder External Rotation

Stand up straight and look directly ahead of you.

 

-Reach your right hand up towards the ceiling, then over your Right shoulder so that you  touch the nape of your neck. 

A

I can touch behind my neck easily.

B

I have the ability to reach behind my neck , but it feels tight or more stiff.. especially when compared to my other arm.

C

I can't touch behind my neck due to muscle or joint stiffness.

D

I can't do this activity due to pain.

Question 9 of 13

Left Shoulder External Rotation: 

-Reach left your hand up towards the ceiling, then over your left shoulder so that you  touch the nape of your neck.

 

 

 

 

 

 

A

I can do this, no problem.

B

I have the ability to reach behind my neck , but it feels tight or more stiff.. especially when compared to my other arm.

C

I can't achieve full range of motion with this activity due to muscle or joint stiffness.

D

I can't do this because of shoulder pain.

Question 10 of 13

Right Shoulder Internal Rotation:

Reach your right arm behind your back and place it on your opposite shoulder blade. Try not to arch your back, or wiggle/inch your hand up or along the way.

A

I can do this without any trouble.

B

I can do this but feel a pull or stretch in my shoulder muscles.

C

I can only get part-way there. My range of motion is limited due to muscle or joint stiffness.

D

I cannot do this secondary to pain.

Question 11 of 13

Left Shoulder Internal Rotation:

Reach your left arm behind your back and place it on your opposite shoulder blade. Try not to arch your back, or wiggle/inch your hand up or along the way.

A

I can do this without any trouble or problem.

B

I can do this, but I definitely feel a pull/ stretch when doing so.

C

I can get part-way there, but my range of motion is limited due to muscle or joint stiffness.

D

I cannot do this activity secondary to pain.

Question 12 of 13

Left Lat Length Test:

Step 1: Begin in 'child's pose'  with just your left arm outstretched in front of you.

 

Step 2: 

Rotate your palm upwards and lift your arm up so that it is at equal height with your ear. 

A

I can reach forwards with my left arm, roll my palm upwards, and lift upwards to my ear without any difficulty.

B

I can reach forwards and roll my palm upwards, but I can only lift my arm halfway up towards my ear.

C

I can reach forwards and roll my palm upwards, but I am unable to lift my arm upwards due to weakness or stiffness.

D

I cannot do this due to pain.

Question 13 of 13

Right Lat Length Test: 

A

I can reach forwards with my right arm, roll my palm upwards, and lift upwards to my ear without any difficulty.

B

I can reach forwards and roll my palm upwards, but I can only lift my arm halfway up towards my ear.

C

I can reach forwards and roll my palm upwards, but I am unable to lift my arm upwards due to weakness or stiffness.

D

I cannot do this due to pain.

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