Movement Assessment Checklist
Use this checklist to evaluate your current movement patterns and identify areas for improvement.
Standing Posture Assessment
Head Position - [ ] Neutral (ear aligned with shoulder) - [ ] Forward head posture - [ ] Tilted to one side - Notes: ______________________
Shoulder Position - [ ] Balanced and level - [ ] Rounded forward - [ ] One higher than the other - Notes: ______________________
Spine Alignment - [ ] Natural curves present - [ ] Excessive curve in lower back - [ ] Flattened lower back curve - [ ] Visible lateral curve - Notes: ______________________
Hip Position - [ ] Level - [ ] One side higher - [ ] Rotated forward or backward - Notes: ______________________
Knee Alignment - [ ] Straight ahead - [ ] Turned inward (knock-kneed) - [ ] Turned outward (bow-legged) - Notes: ______________________
Foot Position - [ ] Weight distributed evenly - [ ] Pronated (collapsed arch) - [ ] Supinated (high arch) - [ ] Turned out or in - Notes: ______________________
Basic Movement Assessments
Squat Assessment
Setup: Stand with feet shoulder-width apart, toes pointing slightly outward. Squat down as if sitting in a chair, then return to standing.
Hip Movement - [ ] Initiates movement by hinging at hips - [ ] Adequate depth (thighs parallel to ground or lower) - [ ] Limited hip mobility restricting depth - Notes: ______________________
Knee Alignment - [ ] Knees track in line with toes - [ ] Knees cave inward - [ ] Knees push too far forward over toes - Notes: ______________________
Foot Stability - [ ] Weight remains evenly distributed - [ ] Heels lift off ground - [ ] Ankles roll inward - Notes: ______________________
Torso Position - [ ] Maintains relatively upright position - [ ] Excessive forward lean - [ ] Rounds lower back at bottom position - Notes: ______________________
Balance - [ ] Stable throughout movement - [ ] Shifts weight to one side - [ ] Feels unsteady at bottom position - Notes: ______________________
Hinge Assessment
Setup: Stand with feet hip-width apart. Keeping your back flat, hinge forward at your hips while pushing your buttocks backward. Allow slight knee bend.
Hip Movement - [ ] Clear hinging at hip joint - [ ] Adequate range of motion - [ ] Limited hip mobility - Notes: ______________________
Spine Position - [ ] Maintains neutral spine throughout - [ ] Rounds lower back - [ ] Overarches lower back - Notes: ______________________
Hamstring Flexibility - [ ] Can hinge to approximately 90 degrees - [ ] Limited by hamstring tightness - [ ] Compensates with spinal movement - Notes: ______________________
Balance - [ ] Maintains stable position - [ ] Shifts weight to one side - [ ] Difficulty maintaining position - Notes: ______________________
Push Movement Assessment
Setup: Perform a wall push-up or regular push-up based on your current ability level.
Shoulder Movement - [ ] Smooth, controlled movement - [ ] Shoulders elevate toward ears - [ ] One side moves differently than the other - Notes: ______________________
Elbow Path - [ ] Elbows track at approximately 45° angle - [ ] Elbows flare out widely - [ ] Elbows tuck too close to body - Notes: ______________________
Torso Stability - [ ] Maintains straight line from head to heels - [ ] Hips sag during movement - [ ] Hips pike upward - Notes: ______________________
Wrist Position - [ ] Wrists aligned with forearms - [ ] Wrists bend excessively - [ ] Discomfort in wrist position - Notes: ______________________
Pull Movement Assessment
Setup: Stand holding onto a sturdy object at chest height (doorframe, counter, etc.). Lean back slightly and pull your chest toward your hands.
Shoulder Blade Movement - [ ] Shoulder blades draw together smoothly - [ ] Limited shoulder blade movement - [ ] Shoulder elevation dominates movement - Notes: ______________________
Arm Path - [ ] Elbows draw back alongside body - [ ] Elbows flare outward excessively - [ ] One side moves differently than other - Notes: ______________________
Neck Position - [ ] Maintains neutral neck alignment - [ ] Juts chin forward - [ ] Excessive tension in neck - Notes: ______________________
Balance Assessment
Setup: Stand on one foot with the other foot slightly off the ground. Try to maintain this position.
Right Leg Stability - [ ] Can maintain position for 20+ seconds - [ ] Wobbles but can recover - [ ] Cannot maintain position for 10 seconds - Notes: ______________________
Left Leg Stability - [ ] Can maintain position for 20+ seconds - [ ] Wobbles but can recover - [ ] Cannot maintain position for 10 seconds - Notes: ______________________
Hip Stability - [ ] Hip remains level - [ ] Hip drops on non-standing side - [ ] Requires excessive movement to balance - Notes: ______________________
Ankle Stability - [ ] Ankle remains steady - [ ] Ankle wobbles significantly - [ ] Cannot control ankle position - Notes: ______________________
Mobility Assessments
Shoulder Mobility
Setup: Reach one arm up and behind your head, and the other arm down and behind your back. Try to touch fingers together behind your back.
Right Arm Up - [ ] Fingers touch or overlap - [ ] Fingers are 1-3 inches apart - [ ] Fingers are more than 3 inches apart - Notes: ______________________
Left Arm Up - [ ] Fingers touch or overlap - [ ] Fingers are 1-3 inches apart - [ ] Fingers are more than 3 inches apart - Notes: ______________________
Thoracic Spine Mobility
Setup: Sit in a chair with your arms crossed over your chest. Rotate your upper body to one side as far as comfortable.
Rotation to Right - [ ] Can rotate 45° or more - [ ] Limited to 30-45° rotation - [ ] Limited to less than 30° rotation - Notes: ______________________
Rotation to Left - [ ] Can rotate 45° or more - [ ] Limited to 30-45° rotation - [ ] Limited to less than 30° rotation - Notes: ______________________
Hip Mobility
Setup: Lie on your back with both knees bent. Place one ankle on the opposite thigh just above the knee.
Right Hip - [ ] Comfortable position with knee relatively parallel to floor - [ ] Moderate tension but can maintain position - [ ] Significant discomfort or inability to hold position - Notes: ______________________
Left Hip - [ ] Comfortable position with knee relatively parallel to floor - [ ] Moderate tension but can maintain position - [ ] Significant discomfort or inability to hold position - Notes: ______________________
Ankle Mobility
Setup: Stand facing a wall with your toes about 4 inches from the wall. Keeping your heel down, try to touch your knee to the wall.
Right Ankle - [ ] Knee can touch wall with heel down - [ ] Knee almost reaches wall - [ ] Knee remains significantly away from wall - Notes: ______________________
Left Ankle - [ ] Knee can touch wall with heel down - [ ] Knee almost reaches wall - [ ] Knee remains significantly away from wall - Notes: ______________________
Movement Quality Observations
Breathing Pattern - [ ] Natural breathing during movement - [ ] Tendency to hold breath - [ ] Shallow chest breathing dominates - Notes: ______________________
Movement Confidence - [ ] Moves with confidence and control - [ ] Hesitant in certain movements - [ ] Generally uncertain in movement - Notes: ______________________
Left-Right Symmetry - [ ] Generally symmetrical movement - [ ] Noticeable differences between sides - [ ] Significant asymmetry in specific movements - Notes: ______________________
Movement Fluidity - [ ] Smooth transitions between positions - [ ] Jerky or hesitant transitions - [ ] Requires significant concentration for control - Notes: ______________________
Summary and Action Plan
Areas of Strength: ______________________ ______________________ ______________________
Priority Areas for Improvement: ______________________ ______________________ ______________________
Recommended Focus for Next 4 Weeks: ______________________ ______________________ ______________________
Reassessment Date: ______________________