Remote Screening
The first step is to discover if I can help you get to where you want to go.
**How this works**
Watch the eleven demo videos and read each cue.
Record yourself performing the tests that seem relevant.
Upload those clips below.
*Your part is done—now it’s my turn.*
I’ll review your movement, let you know what stands out, and whether we have a good basis to work together.
If not, I’ll point you to someone who can help.
-
This is a series of 11 simple but sensitive tests to get an idea of your movement at this moment.
It’s a quick way to find out if your movement has room for improvement and if it is worth trying to learn more about what’s happening. You can do these movements at home or the gym.
You will need:
A camera or smartphone to record video that you can upload to Dropbox later.
Prop this camera up to a sturdy object like a book or kettlebell.
A friend or family member to help you with tests 4&5.
Men measure 12,5cm and 11 cm / Women measure 11,5 and 10 cm. Mark these distances from the edge of a piece of paper that you can place on the floor (A4 is perfect for this) during tests 2&9.
A doorframe or box.
Consider the color of your clothing to contrast the walls/floor and make sure you have decent lighting.
Before doing each test, check the camera to see if your whole body is in the frame while you move. For example, if you are reaching your arms overhead, we’d like to see your whole arm once they are over your head!
After doing a test, go ahead and tell the camera what you feel while doing this movement, where you feel it (point it out if needed), and when you feel that.
Finally, tell the camera if you can move all the way if that’s not crystal clear from the video.
1/11 Standing Forward Bend
Start: Stand tall, knees extended.
Film from your side.
Do: Reach forward with straight knees as far as you can comfortably go
Finish: With fingers or hands touching your legs or the floor.
Tell the camera: what you feel during this movement, point to/tell where you feel it, and tell when you feel it.
2/11 Ankle Dorsiflexion (need a piece of paper)
Start: Place your paper with distances measured on the floor, touching the object you are moving towards. Men measure 12,5cm / Women measure 11,5cm. Mark these distances from the edge of a piece of paper that you can place on the floor (A4 is perfect for this)No shoes on, step the leg you are testing in front of the other.
Film your right leg from your right side. Record the left leg from the left side.
Do: Keep the foot we are testing flat on the floor, heel down. Move your knee straight forward towards the doorframe/box as far as you can go.
Finish: Can you touch the object without your heel leaving the floor?
Tell the camera: what you experience, could you touch?
3/11 Kneeling Butt to Heel
Start: Seated kneeling down, toes pointed behind you.
Film from your side.
Do: Sit back down towards your heels.
Finish: As far as you can comfortably go. Did your butt touch your heels?
Tell camera: what you feel during this movement, point to/tell where you feel it, and tell when you feel it. Tell the camera if you could touch your heels.
4/11 Prone Heel to Butt (need a friend)
Start: Laying down flat on your belly.
Record your right leg from your right side with friend sitting on your left, turn around so you record the left leg from the left side with your friend sitting on your right.
Do: Have your friend grab the front of your ankle and bring your heel towards your butt. Communicate if your friend can keep on pressing down or needs to stop because this feels uncomfortable.
Finish: As far as you can comfortably go, is your heel touching your butt?
Film both legs again from above, make sure your arms are down by your sides while filming from this angle.
Tell camera: what you experience, can you touch your butt?
5/11 Supine Hip flexion (need a friend)
Start: Lying down in your back.
Film from your feet.
Do: Have a friend place one of their hands between your low back and the floor, place their other hand on your hamstring close to your knee. Your friend will bring the leg towards the chest. Can your thigh touch the ribcage without pain or pinching? If this is very limited or painful, bring the knee outside of the body for a second attempt.
Finish: Once your friend can feel your low back pressing into their hand or when your thigh touches your ribcage.
Tell camera: what you feel during this movement, point to/tell where you feel it, and tell when you feel it. Tell the camera if you could touch your ribcage or that the low back pressed down first.
6/11 Thomas’ Test
Start: Sitting on the edge of a table or two boxes.
Record your right leg from your right side, turn around so you record the left leg from the left side.
Do: Grab one of your knees before lying down on your back, relaxing the other leg.
Finish: As far as you can comfortably go, is your hanging leg relaxed and down?
Tell camera: what you experience, what do you feel where?
7/11 Raising arms forward
Start: Lay down flat on your back.
Record from the side, so that the camera has your whole body in the frame, even when your arms go overhead.
Do: Bring one arm forward and overhead. Left arm recorded from left, Both arms recorded from left. Right arm recorded from right, Both arms recorded from right.
Finish: Can you touch the back of your hand(s) to the floor with a straight elbow?
Tell the camera: what you feel, when and where.
8/11 Raising arms sideways
Start: Standing tall, arms relaxed by your side.
Record from the back so that your whole body is in the frame, even when your arms are overhead.
Do: Raise both straight arms sideways like you do during a jumping jack. Once your arms are overhead, shrug your shoulders (bring your shoulders up to your ears) and relax them down again. After shrugging, bring your arms back down to the starting position.
Finish: Can your thumbs touch while your arms are overhead. Before or during shrugging?
Tell camera: what you experience, when and where?
9/11 Wrist extension (need a piece of paper)
Start: Place your paper with distances measured on the floor, touching the object you are moving towards. Men mark a line at 11 cm / Women mark a line at 10 cm. Mark these distances from the edge of a piece of paper that you can place on the floor (A4 is perfect for this). Sit Quadruped (on hands and knees), bring the shoulder blade of the arm you are testing back and down towards the back pocket of your pants. Keep the elbow straight.
Record from the side you are testing. Film your right arm from your right, film your left arm from your left.
Do: Keep the hand we are testing flat on the floor, fingers and palm down. Bring your shoulder straight forward towards the doorframe/box, make sure your head is going next to the object.
Finish: Shoulder touching the object or the heel of your hand coming off the floor.
Tell camera: what you experience, could you touch the object?
10/11 Shoulder external rotation
Start: Standing tall, elbows touching eachother in front of your body at shoulder height, palms of your hands facing you.
Record your body from the front, making sure your whole body is in frame.
Do: Keep your elbows together, but separate your hands so that you create some space between your pinky fingers.
Finish: As far as you can comfortably go, can you see in between your arms and hands?
Tell camera: what you experience, what do you feel and where do you feel it?
11/11 Shoulder internal rotation
Start: Standing with all of your back against a wall. Bend your knees a little so you can have your butt, low back, middle back and shoulders touching the wall.
Film your left arm from the left, right arm from the right, both arms from the right.
Do: Raise your left elbow to touch the wall as high as your shoulder is. Keep your left elbow on the wall as you let your right hand slowly lower down as far as you can go. Repeat with the right arm. Repeat with both arm simultaneously.
Finish: As far as you can comfortably go.
Tell camera: what you feel during this movement, point to/tell where you feel it, and tell when you feel it.