Muscle Imbalance Assessment Tool

How to Perform the Assessments

Perform these movements slowly in front of a mirror or record yourself to observe your form. Pay attention to the checkpoints listed.

A. Overhead Squat

Stand with feet shoulder-width apart, toes pointing forward.
Raise your arms straight overhead, keeping them in line with your ears.
Squat down as if sitting in a chair, going as low as you can comfortably.
Perform 5-10 repetitions and observe your body.
Checkpoints: Do your feet turn out? Do your knees cave inward? Does your lower back arch excessively? Do your arms fall forward?

B. Push-Up

Get into a plank position (on hands and toes, or on knees for a modification).
Lower your body towards the floor, keeping your body in a straight line.
Push back up to the starting position.
Perform 5-10 repetitions.
Checkpoints: Does your lower back sag? Do your shoulder blades "wing" out? Does your head jut forward?

Check off any compensations you observed.

Overhead Squat Observations

Feet Turn Out Knees Cave In Lower Back Arches Arms Fall Forward

Push-Up Observations

Lower Back Sags Shoulder Blades "Wing" Head Juts Forward

Your assessment results will appear here.

For the identified tight muscles, focus on consistent stretching and foam rolling to improve flexibility. For the weak muscles, incorporate targeted strengthening exercises into your routine to improve stability and function.

Disclaimer:

This is a general assessment, not a medical diagnosis. Consult a physical therapist or certified trainer for a comprehensive evaluation and personalized exercise program.

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