In today’s fast-paced world, maintaining mobility and wellness throughout your life to live well into your later years is more important than ever. The book “Built to Move” by Kelly Starrett introduces a series of simple movement screens that anyone can perform anywhere to evaluate physical capabilities and identify areas needing improvement.

1. Sit and Rise Test

Purpose: This test evaluates your ability to sit down on the floor and stand up again without assistance, serving as an indicator of your balance, flexibility, and muscle strength. It primarily aims to assess the range of motion in your hips, leg and core strength, balance, and coordination.

Research Insight: In a 2014 study published in the European Journal of Preventive Cardiology, researchers found that an inability to perform this task is linked with a higher mortality risk.

How to Perform:

• Preparation: Wear non-restrictive clothing and clear a space.
• Execution: Stand, lower into a cross-legged position without support, and stand back up, ideally without using hands, knees, or objects.

• Scoring: Start with 10 points, subtracting for each aid used (hand on a wall, touching the knee to the floor, etc.). Aim for a score of 10, indicating no support needed.

2. Breath-Hold Test (BOLT)

Purpose: Assesses breathing efficiency and CO2 tolerance, crucial for overall health.

How to Perform:

• Preparation: Ensure relaxed breathing.
• Execution: Inhale and exhale normally, pinch your nose and hold your breath until the urge to breathe increases.
• Scoring: Time how long you can hold your breath; below 10 seconds suggests low CO2 tolerance, while 30-40 seconds is optimal.

3. Couch Test for Hip Extension

Purpose: Evaluates hip extension and mobility, essential for walking, running, and other activities.

How to Perform:

• Preparation: Use a wall or a couch.
• Execution: Place your knee at the couch/wall-floor intersection, shin against the wall/couch, squeeze your glutes, inhale, exhale, and relax. Start on a couch and move up in difficulty in the order of below images.

• Scoring: There is no numerical score; focus on increasing difficulty and achieving deeper positions without discomfort.

4. Steps-Per-Day Inventory

Purpose: Measures daily activity level, with higher steps linked to lower mortality rates.

How to Perform:

• Execution: Use a pedometer or app to count steps over three days and average the results.
• Scoring: Target 8,000 to 10,000 steps daily, with an ideal goal of 12,000 or more.

5. Airport Scanner Arms-Raise and Shoulder Rotation Tests

Purpose: These tests assess shoulder mobility, which is vital for preventing upper body injuries.

How to Perform:

• Airport Scanner Test: Lie face down, extend arms with a light rod, and raise them while keeping straight.

• Shoulder Rotation Test: Lie back, bend elbows, and press wrists down.

• Scoring: Note the range of motion and effort required. There is no numerical scoring; focus on feeling the movement and increasing mobility.

6. Squat Test

Purpose: Assesses the flexibility and strength of the lower body, testing joint function in a single compound movement.

How to Perform:

• Execution: Stand with feet apart, lower into a squat without letting heels rise.

• Scoring: Aim to lower hips below knees; the deeper the squat without support, the better.

7. Balance Tests: SOLEC and Old Man Balance Test

Purpose: Evaluate balance and stability, crucial for daily activities and fall prevention.

How to Perform:

• SOLEC Test: Stand on one foot with eyes closed for 20 seconds, count how often you need to touch down to maintain balance.

• Old Man Balance Test: Put on shoes and socks while standing on one leg. Repeat on the other leg.

• Scoring: Fewer touches indicate better balance; aim for no touches.

Conclusion

Regular practice and monitoring of these tests can significantly enhance your mobility, strength, and overall vitality.

Whether you’re looking to start on a fitness journey or enhance your current regimen, incorporating these tests can provide valuable insights into your physical health.

For those seeking deeper insights or improvements, it is highly recommended to explore the book “Built to Move” in its entirety for comprehensive guidance.

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