Movement Test
Laying Spine Rotation
Without adequate spine rotation, our body, which is a complex system of muscles, tissues, nerves, fascia, joints, etc., is immediately limited. Typically, especially when we are talking about shoulder dysfunction, the spine is the very first place professionals check. You should have the capacity to do a simple check on your spine to see if additional mobility exercises to improve spine rotation and extension will be a benefit to you.
The Movement Test
Start by laying face-down on the ground supported on your elbows.
Internally rotate a shoulder by placing the back of your hand on your lower back.
Keeping both sides of your hips in contact with the ground, see how far you can rotate without doing anything weird.
This is a great one to video or take a photo of. We are looking for asymmetries. Do you rotate more on one side than the other? If you look closely, the image on the left does not have has much rotation as the image on the right. Visually you can see this, but also you will be able to “feel” if one side is tighter than the other. We want to be balanced from side to side.
Common Movement Test Faults
Letting the hip come off the ground to make you think you have “more” rotation than you actually do.