After last week’s discussion about what “sitting better” actually entails let start with addressing your flexibility.
We will look at some key areas and I will take you through some self-tests that you can do to find out where you maybe need to do some work.
Remember these are just starting points, don’t be disheartened if you don’t get great results, I’m here to help you improve them. We just need an idea of where you are starting so that will be able to measure how much you have improved.
Here goes then. Obviously this would be ideal if you could get a friend to help with the readings and take pictures but doing them alone is fine and just writing notes on how things felt etc. will be equally beneficial.
Lying on your back, knees bent feet flat on the floor. Find your neutral spine and have your hands down by your side. Now raise one arm above your head whilst maintaining neutral spine.
- If you can touch the floor behind you-Great work you have excellent upper back and shoulder mobility.
- If your back begins to arch before you touch the floor then your upper back and shoulders need some work.
You will need a sturdy table for this, or you could stack up some bales of hay or shavings. Anything that you can safely lie on without your feet touching the floor. A friend to help and validate the results is useful is possible but if not you will get a good idea of how you score on your own.
Sit yourself with your seat bones on the edge of the table. Bring one knee into your chest and lie back with the other leg still hanging off the edge.
There are three things to look for in this test.
- Is the hanging leg lifting off the table, staying level with the table or does the knee drop lower than the table? If it does not drop below the table your Psoas needs work.
- Is shin hanging less 90⁰? Hanging at 90⁰ or is it feely swinging past 90⁰? If it does not swing past 90⁰ your Quads require work.
- Is the thigh rolling in or out or has it stayed straight? If the thigh rolls in your adductors need work, if it rolls out your abductors need work.
Stand about 10cm away from a wall. Feet flat on the floor. Bend one knee towards the wall keeping the heel down and ensuring that the ankle does not roll in or out.
- If you can touch the wall-Great you have excellent ankle mobility!
- If you were nowhere near the wall-You need some work on your ankle mobility!