Lower Back Mobility Test

A simple self-assessment for back and hamstring flexibility.

Test 1: Sit and Reach (Hamstring Flexibility)

Sit on the floor with your legs straight out. Extend your arms and slowly reach forward towards your toes, keeping your back straight.

How far can you reach?

Fingers comfortably past your toes.

Fingers can touch your toes.

Fingers reach your shins.

Fingers only reach your knees.

Test 2: Cat-Cow (Spinal Mobility)

Start on your hands and knees. Inhale as you drop your belly and look up (Cow). Exhale as you round your spine and tuck your chin (Cat). Move between these two poses.

How does the movement feel?

Smooth and fluid with no discomfort.

Slightly stiff, but movement is possible.

Very stiff and the range of motion feels limited.

Painful to perform either movement.

Test 3: Knee to Chest (Lower Back Stretch)

Lie on your back. Gently pull one knee towards your chest, holding it with both hands. Keep the other leg flat on the floor.

How does it feel?

Knee easily reaches chest, no strain.

Feel a mild stretch in the lower back or glute.

Difficult to pull knee close; other leg lifts off floor.

Sharp pain in the back, hip, or groin.

Your Mobility Summary

Disclaimer:

This is not a medical diagnosis. It is a tool to assess general mobility. If you experience sharp, radiating, or persistent pain, consult a healthcare professional.

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