.png)
The way you move your body, matters! And not just that; how much you move your body also matters. Mobility issues are more common than you can imagine. In today’s world, maintaining good mobility is essential to lead a life without limitations. But how will you know if your mobility is up to par?
Introducing Granimals Mobility Scorecard: A fun, easy and interactive way to know if your body’s mobility is up to par or not. Through this, you will be able to analyse your range of motion, mobility and overall flexibility of your body. Whether you’re a seasoned athlete, a corporate worker, a fitness enthusiast, or someone who just wishes to stay active; this scorecard can be a great tool for you to check your body’s capabilities and know any scope of improvement. Continue reading to learn more.
Mobility is your body’s capability to move freely and efficiently in different directions. A person who has good mobility can perform various physical activities and can significantly reduce the risks of injury in future. As you age, your body’s ability to move freely can get significantly less and to prevent it, you must constantly work towards achieving optimal mobility. The no. 1 reason why mobility matters is because it is the foundation of a strong and functional body that allows you to perform daily tasks without any physical challenges.
Read this blog on managing mobility and healthy ageing to learn more.
This scorecard is very simple, yet effective. It is a self-assessment tool designed to help you evaluate different aspects of your body’s mobility through a series of exercises and movements. Here’s how it works:
Before diving in, make sure you’ve done a proper warm-up. If not, then take a few minutes to warm up your joints and muscles. You can do light cardio, jumping jacks or brisk walking followed by dynamic stretches to prepare your body for this mobility test.
This mobility test or scorecard consists of various exercises that will help you check different aspects of your body’s mobility. Give your best when you perform these exercises and keep noting how easy or difficult was it for you to perform them. Here are the tests included in this scorecard:
1. Squat Test: To check your ankle, hips and knee mobility, you will have to perform deep squats with your heels flat on the ground and chest up.
2. Thoracic Rotations: Will you be able to sit cross-legged keeping your hands behind your head and rotate your torso from one side to the other without moving your hips? This exercise will help you test your thoracic spine mobility.
3. Hip Flexor Stretch: For this, you will have to kneel on one knee and push your hips forward without leaning your upper body backwards. This exercise will help you check your quadriceps and hip flexor’s flexibility.
4. Shoulder Reach: Will you be able to move one of your arms over your shoulder and the other behind your back without touching your fingertips? This exercise will help you evaluate your shoulder’s mobility and flexibility.
Once you’re done with doing these exercises, score yourself as per the following:
1 Point: “I wasn’t able to complete this exercise and struggled to do it.”
2 Points: “I was able to complete this exercise but felt discomfort and tightness.”
3 Points: “I was able to complete this exercise without any issues.”
Note: Rate yourself on all 4 exercises and add up your score at the end to get your mobility score. The maximum score a person can get is 12 and the minimum is 3.
Once you’re done with the score, you can check out these interpretations to know what the scores mean:
10-12 Points: Great! Your mobility is in great shape. You should keep up the good work with regular stretches and exercises.
7-9 Points: You’re almost there! Your mobility is decent but there is still some scope for improvements. You must focus on the areas where you scored less and do this test again.
4-6 Points: Your mobility needs attention! Your mobility is fair but you need to improve. Start by incorporating mobility-related exercises in your routine and enhance your range of motion.
0-3 Points: You need help! Your mobility is limited and it is very important for you to take steps to improve it to reduce the risks of future complications and improve the quality of your life.
If you didn’t do well in this test, don’t worry, we’ve got your back! Check out some tips to improve your mobility game and take it to the next level:
Stretch Regularly: You can incorporate stretching exercises in your routine to enhance your body’s flexibility. Focus on the joints and muscles that feel restricted or tight. You can check out our blog on the top 10 exercises to improve your mobility to learn more.
Mobility Tools: You can use mobility-enhancing tools like a foam roller, resistance band or massage balls to release the tension in your muscles that are tight and restricted.
Practice Yoga or Pilates: Yoga and Pilates are a great way to focus on controlled stretches and movements that uplift your overall balance and mobility. You can check out our blog on the top 10 yoga poses to improve flexibility and stay healthy to learn more.
Be Consistent: Just like any other fitness goal, achieving optimal mobility requires consistent efforts. You must dedicate yourself and devote some time from your everyday life to improving your mobility. We promise it will be worth it!
The Granimals Mobility Scorecard is a fun way to check if your body’s mobility is in good shape or not. You must assess your body’s range of motion and flexibility in a timely manner to know if your body’s functioning is at its best. The exercises mentioned in this scorecard are a great way to know areas of improvement so that you can work towards them. Remember, good mobility is key to staying active, injury-free, and healthy. So without further ado, test your mobility now and tell us how much you score. Tag @_granimals on Instagram to share your scores with us.
Granimals offers a comprehensive program for enhancing your mobility and remaining fit, so book your rehab consultation with us to learn more. Book your call today!
Q1- If I score 3, does it mean I should stop exercising?
Answer: No, in fact, you should focus more on improving your mobility by exercising regularly. If you experience pain while doing any of the exercises, then you must stop and focus on other areas. Seek professional help if the pain persists for long.
Q2- I cannot perform deep squats how can I improve?
Answer: If you are not able to perform deep squats then you must do exercises to improve your knee health. Check out this blog on the top 5 exercises recommended by Granimals’ in-house physiotherapists for knee health to learn more.
Book a consultation with our experts now to get started
