The 5 Question Movement Assessment

Who are you and where do want to go!?

In order to get from where you are to where you want to be, you must know the point at which you are starting and the point at which you would like to end up. Sounds easy right?! These may be two of the hardest questions to honestly answer in any endeavor but they are particularly challenging when discussing movement and manual therapy. Whether you are someone who is trying to self assess in order to get out of pain or optimize performance, or if you are a practitioner trying to help another person move and feel better; clearly defining these points will be the fastest way to get results. Here are 5 questions to simplify the process.

Question #1: What is your specific goal?

Start with the end in mind. This gives you a specific point from which to reverse engineer a plan. Your stated goal should be appropriately actionable. This allows us to both determine checkpoints along the way to successfully achieving our stated goal and to course correct if we are somehow losing our way. A few examples:

Less actionable...“I want to lose weight” More actionable...“I want to lose 10lbs for a wedding in six months”

Less actionable…”I want to get out of knee pain.” More actionable…”I want to get out of knee pain so I can take more frequent and longer walks with my dog”

Less actionable…”I want to be more athletic.” More actionable…”I want to join my community tennis league and make sure I have the appropriate ankle and shoulder mobility to safely play tennis.”

Do you see how the “more actionable” statement gives us a better indication of what we are trying to achieve and allows for a measure of success?

Question #2: Can you easily and efficiently assume the shape or position? 

The first stop on our journey of determining your starting point is to ask the fundamental question of whether you have the requisite joint mobility to do whatever it is you want to do with your body. What is the thing that is limiting the motion? Prioritize and work on that. If you aren’t able to get into whatever specific position you’ve determined is important to achieving your goal, then you must first correct this. Don’t place load on top of dysfunction. It is likely asking for injury. Using the tennis example from above: Do you have the requisite shoulder mobility to reach overhead while serving? Do you have the requisite ankle stability to quickly change direction while chasing a ball? If you do not, your body may find a compensatory pattern that ultimately ends in cutting your tennis career short. There is also of course the possibility that your tissues will simply adapt to the new stress and you’ll be fine. Honestly I’ve seen it go both ways. If I’m placing bets however, I think taking the time to find the specific limiting factor (ankle / hip / shoulder) to the larger movement pattern and making it one of your highest priorities is the prudent long term strategy.

Question #3: Does your nervous system feel safe in the position?   

This is essentially a question of stability. If you can easily achieve the desired position (as in question #2) but are not able to hang out there, reflexively stabilize, breathe and get out of the position, then there is possibly some stability issue at play. Your body doesn’t trust that you will be able to get out of the position so it will very likely tighten up something in an attempt to create stability. An easy way to check your work on this question of stability is to assume the exact same position but reduce the postural demand. So if you are checking a squat for example and the “loaded” position is difficult but you are able to easily assume the position in quadruped, then this inconsistency provides a clue that maybe a strength or stability deficit is limiting the pattern and not a specific mobility limitation.

Question #4: Can you generate force from the position?

This is a question of strength. If you are able to efficiently get into the position and are able to hang out there without difficulty, then the next item on the agenda is to be able to produce force from the position. This is the easy stuff where you simply apply progressive overload to the pattern and create adaptation. This is where most of us think we are but in reality, probably have a few mobility or stability limitations that should be addressed first. I’m speaking to myself here as I have historically been really good at working myself into injury by conveniently ignoring mobility and stability deficits. Time spent on the basics as in question #2 and #3 will effectively remove the parking brake on your performance and allow you to get stronger faster and with less injury. Then you can spend time with a good strength and conditioning program and enjoy the process of getting strong.

Question #5: Can you generate force quickly?

This is a question of power. Your ability to quickly generate force in unexpected situations like catching yourself from a fall or sprinting away from a dangerous situation is the quality of power and is essential to quality of life as we age. This is possibly the most underrated health attribute by the mainstream general population fitness. You never know you need it until you need it! To compound the importance of power is the fact that it is lost more readily than muscular strength. Within every well designed program there will be some element of power work. Think sprinting, jumping, med ball throws, kettlebell swings and fast concentric work with traditional barbell exercises.

Never stop asking questions

All of these questions are moving targets and must be continuously asked, revised and updated. The person who thinks critically about their movement, develops a plan and then consistently works the plan, will be the person who achieves their goals. 

Enjoy the journey!