Chapter 1: Assessing Your Mobility and Strength

Are you interested in evaluating your mobility and balance? Do you want to uncover any potential risks related to injuries or weaknesses in your musculoskeletal system? There's a quick 3-second test that can help you do just that. It requires no special equipment and can be performed right in your living room.

This assessment focuses on the overhead squat, a movement often linked with Olympic lifting or elite athletes, but it's useful for everyone. With just one repetition, you can evaluate your ankle, hip, thoracic spine, and shoulder mobility. This simple test can also reveal insights into your balance, coordination, functional strength, and overall confidence in movement.

If the exercise doesn't go as planned, don't worry! I will provide effective strategies to enhance your overhead squat, helping you improve the essential health metrics mentioned earlier. Everyone deserves the ability to lead an active and unrestricted life! So, remove your shoes, find a wall, and let's get started with this assessment.

Important Note: Before we start, it's crucial to acknowledge that this exercise may pose health risks for some individuals. If you have a history of injuries or chronic conditions that could complicate physical activity, please consult a healthcare professional before attempting this assessment. The effectiveness of this test hinges on your current health status!

As we embark on this assessment, let’s first go through three simple warm-up exercises to prepare your body. These will also serve as a quick screening to determine if you're ready for the overhead squat. If you find any of these movements challenging, feel free to check the advice below on how to gradually work up to this important exercise. Remember, everyone has different starting points, so don't be discouraged if you're not quite there yet! The key is to control what you can and to foster better joint and muscle health consistently.

Warm-Up 1: Windshield Wipers

Application: 5–8 reps per side

Cues: Maintain an upright posture as you gently move your legs side to side. Keep your knees at around 90 degrees. Use your hands for support if necessary. The goal is to pivot your heels on the floor to isolate movement at the hips. At the end of each rep, lift both feet off the ground for 2–3 seconds to engage your internal and external rotation.

If this is too difficult initially, consider sitting on a cushion to reduce the angle your hips need to work at. Remember to breathe deeply and take your time with each repetition. Slow, controlled movements are essential for effective mobility work.

Warm-Up 2: Spiderman Lunges

Application: 5–8 reps per side

Cues: Begin in a push-up position. Step one foot forward and place the opposite hand beside it. Then, raise the other arm vertically for five reps before switching sides. Track your thumb with your eyes to promote neck rotation. Each rep should take about three seconds to complete.

Warm-Up 3: Toe Touch Squat-to-Stand

Application: 8–10 reps

Cues: Start by hinging at the hips and lowering your arms toward the ground. Don't worry if you can't reach your toes; just do your best. Next, drop into a squat by bending your knees and raising your chest. Hold at the bottom for one to two seconds, then rise back up to standing.

3-SECOND TEST: OVERHEAD SQUAT

Application: Single-rep test

Cues: Stand approximately 6 to 12 inches away from a wall and execute an overhead squat without touching the wall. Hold the position at the bottom for 2–3 seconds before returning to standing. Keep your heels firmly on the ground to accurately assess your ankle mobility. If you can perform this without difficulty, your mobility, balance, and strength are above average! If not, consider the three solutions below.

Once you master the following movements, return to the wall, starting a little farther away, and gradually work your way closer until you can perform a clean rep just 6 inches away!

1) Ankle Dorsiflexion Drill (focusing on ankle mobility)

Application: 10–12 reps per side

Cues: Get into a comfortable lunge position with a pillow or towel for support. Lean forward slowly, bringing your knee over your toes while keeping your front ankle flat on the ground. Hold for 2 seconds at the end range, then reset and repeat. This is a simple and effective way to improve ankle range of motion.

2) Dynamic Frog Pose (focusing on hip mobility)

Application: 10–12 reps per side

Cues: Position yourself as shown, only going as deep as feels comfortable (you'll improve over time). If needed, use blocks under your knees. Gently rock your hips back until you feel a stretch in your inner hips. Hold for 2–3 seconds at the end range and repeat. Gradually increase your depth as you warm up.

To maximize this exercise, alternate lifting one foot off the floor to challenge your hip's internal rotation. Even a small lift can significantly enhance hip mobility, especially as you age.

3) Chair-Based Spinal Extensions (focusing on thoracic and shoulder mobility)

Application: 10–15 reps

Cues: Start on your knees in front of a chair or bench, placing your elbows on the chair. Flex your elbows to bring your hands behind your head. Drop your chest and slightly push your hips back to extend your thoracic spine. Hold for 2–3 seconds at the end range, then return to neutral. Repeat for 10–15 reps while taking deep breaths.

For further exercises like this, explore my comprehensive library of rehab routines and exercise programs—there's something for everyone!

In Summary:

The overhead squat is a fantastic tool for assessing your muscle and joint health, and the best part? It’s completely free! No need for a gym or clinic—just find an open wall and give it a try. If you encounter difficulties, don't be discouraged! Follow the mobility exercises outlined above, and rest assured that your mobility, strength, and overall function will improve. There’s no better time than now to enhance your health!

You've got this!

-David Liira, Kinesiologist

Description: This video demonstrates a 3-second cadence exercise to assess and train your muscle and joint health.

Description: In this explainer video, learn how to perform the Age & Fitness Sit-To-Stand Test to evaluate your functional strength.