When was the last time you really stopped to check in with your body—not how it looks, but how it actually feels and functions? It’s easy to focus on things like running, lifting, or stretching, but sometimes we get so caught up in the routine that we forget to take a step back and see how strong, flexible, and capable we really are. Sure, you might feel fine right now, but it’s possible there’s a little niggle or imbalance hiding beneath the surface—something that, if ignored, could lead to bigger issues down the line.

Much like how we take our cars for regular servicing to make sure they’re running smoothly, it’s worth doing the same for our bodies. These fitness tests, mobility checks, and flexibility assessments are like a quick tune-up to make sure everything’s working as it should. Not just how you look in the mirror, but how well you can move, how strong your muscles are, and how your cardiovascular system is holding up. Even if you're in decent shape, you might be missing an opportunity to improve your long-term health, prevent injury, or boost your energy levels.

A few simple tests and a little bit of attention can go a long way. They can help you identify things you didn’t know were holding you back—whether it’s joint stiffness, core weakness, or muscular imbalances. And the good news? Fixing them doesn’t always require drastic changes. A few small tweaks in your routine could make a world of difference, not just today, but as you age.
Here’s a list of a few exercises that can double as fitness parameters to gauge your strength, flexibility and mobility.

 

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Overhead Deep Squat Test (Upper Body Mobility Test)

Why it works: The overhead deep squat is a comprehensive test for full-body mobility, as it evaluates the mobility of your shoulders, ankles, and thoracic spine, while also assessing hip mobility and core stability. It’s a fantastic functional movement screen, often used in Functional Movement Systems (FMS), that mimics a natural, deep squat while requiring good posture and flexibility across multiple joints.

How to do it:

• Stand with your feet shoulder-width apart and hold a dowel or stick overhead with a wide grip (arms fully extended, elbows locked).
• Keep your chest up and your back straight, and begin to squat down as deeply as you can, maintaining the dowel overhead and the elbows fully extended.
• Lower your body while keeping the dowel aligned over your feet, ensuring that your hips descend below your knees if possible.
• Once at the bottom of the squat, assess how the movement feels: check if the dowel remains aligned over your feet, and if you can maintain a neutral spine with the elbows extended.
• Stand back up slowly and repeat the movement for 3–5 reps.

What it tests: Mobility in the ankles, hips, and shoulders, as well as thoracic spine flexibility and core stability. This test also evaluates your ability to maintain form under movement, highlighting areas of tension or restriction.

How to improve it:

• Ankle mobility: If the dowel drifts forward or you cannot squat to depth, your ankles may have limited dorsiflexion. To improve this, focus on calf stretches, ankle mobility drills, and foam rolling your calves.
• Hip mobility: Tightness in the hip flexors or glutes can restrict squat depth. Work on hip openers, such as lunges, the pigeon pose, or deep squats with a box.
• Shoulder mobility: If the dowel drifts forward or you feel tight in the shoulders, it could be a sign of tight lats or limited shoulder flexion. Stretch your lats, pectorals, and perform overhead stretches to improve mobility.
• Core stability: Maintaining good posture and preventing the back from rounding requires core engagement. Work on exercises like planks, dead bugs, and bird dogs to strengthen the core.

Description for Improvement:
If the dowel drifts forward, it could indicate limited ankle dorsiflexion or thoracic spine mobility. Focus on improving upper back flexibility with cat-cow stretches and thoracic extensions, along with ankle mobility drills like the knee-to-wall stretch. If your squat depth is limited, hip stretches like hip flexor lunges or using a foam roller on your glutes can help.

 

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Apley’s Scratch Test (Shoulder Mobility Test)

Why it works: The Apley’s Scratch Test is an excellent measure of shoulder mobility, specifically assessing the range of motion in the shoulder joint, upper back flexibility, and the ability to perform shoulder rotations. It's a simple test that evaluates how easily your shoulders can move through space and how well your upper back and shoulder blades function together.

How to do it:

• Stand up straight with your feet shoulder-width apart.
• Raise one arm overhead and bend the elbow so your hand moves down behind your head, attempting to reach the opposite shoulder blade (like you're scratching the top of your back).
• With your opposite arm, reach behind your back from below and try to touch the fingers of the other hand.
• Perform this movement on both sides and note how close you can get your hands to touch. The closer your hands meet, the better your shoulder and upper back mobility.

What it tests: Shoulder mobility, upper back flexibility, and shoulder rotation. It reveals how easily your shoulder blades can move and how much rotation and flexibility you have in the shoulder joint.

How to improve it:

• Shoulder flexibility: If your hands don’t come close to touching, work on lat stretches, pectoralis stretches, and triceps stretches. A good place to start is the doorway chest stretch and lat stretches on a foam roller.
• Upper back mobility: Improve thoracic spine mobility with exercises like cat-cow stretches, thoracic extensions, and foam rolling.
• Shoulder rotation: Incorporate banded shoulder stretches or shoulder dislocates (using a resistance band or dowel) to improve shoulder flexibility and range of motion.

Description for Improvement:
If your arms have trouble getting close to each other, focus on improving shoulder external rotation and scapular mobility. Work on stretches that lengthen the lats, deltoids, and rotator cuff muscles. Strengthening upper back muscles(like rhomboids and traps) can also help improve your range of motion.

 

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Dead Bugs for Core Strength

Why it works: The dead bug tests your core stability, coordination, and control, focusing on the abdominals and the deeper stabiliser muscles of the core, including the obliques and transverse abdominis.

How to do it:

• Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.
• Slowly lower your right arm and left leg towards the floor, keeping your lower back pressed into the mat.
• Return to the starting position and repeat on the opposite side.

What it tests: Core stability, coordination, and the ability to resist lumbar spine movement.
How to improve it: Start with very small movements if you struggle, focusing on keeping your lower back in contact with the floor. Gradually increase your range of motion as you gain control. If you’re really struggling, try doing the movement one leg or arm at a time.

Description for Improvement:
If you can’t control the movement or if your back arches off the ground, focus on improving your lower back positioning before adding complexity. Try to keep your movements slow and controlled, with your abs fully engaged throughout the exercise.

 

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Bird Dog (Spinal Stability Test)

Why it works: The bird dog is a functional test that challenges both the spine's stability and its ability to resist rotational forces. It requires the engagement of the deep core muscles and the lower back to maintain a neutral spine.

How to do it:

• Start in a tabletop position on your hands and knees, with wrists directly beneath your shoulders and knees directly beneath your hips.
• Extend your right arm straight forward and your left leg straight back, maintaining a straight line from your hand to your foot.
• Hold the position briefly, then return to the starting position and repeat with the opposite arm and leg.

What it tests: Spinal stability, core strength, balance, and coordination.
How to improve it: If you're struggling to maintain a neutral spine, reduce the range of motion. Start by extending just your arm or leg, and focus on keeping your back flat and your pelvis stable.

Description for Improvement:
If your back is arching or rotating, scale back to simpler movements (e.g., lifting one arm or one leg at a time). Engage your core throughout, and keep your gaze neutral, without looking up or down.

 

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Sit-to-Stand Test For Lower Body Mobility

Why it works: The sit-to-stand test assesses your ability to transition from a seated to a standing position, testing flexibility and mobility in your hips, knees, and ankles. It's a functional movement pattern that mimics daily activities like getting up from a chair or standing up after sitting for long periods.

How to do it:

• Sit on a chair with your feet flat on the floor and your knees at about 90 degrees.
• Stand up fully without using your hands for support, keeping your posture upright and your feet planted firmly.
• Sit back down slowly with control, ensuring you don’t lean forward excessively or use your arms for assistance.
• Repeat for a set of 10 reps and note how easily you can transition between sitting and standing.

What it tests: Mobility in the hips, knees, and ankles; ability to control movement through the lower body.
How to improve it: If you're struggling, focus on hip mobility and ankle dorsiflexion. Work on strengthening the quads, hamstrings, and glutes to make the movement more fluid. Practice seated leg extensions and ankle mobility drills to improve your range of motion.

Description for Improvement:
If you find standing up from the chair difficult or require extra effort, try performing the movement more slowly and with less force. You can also work on deep squats and hip flexor stretches to improve your flexibility, which will make the sit-to-stand transition easier.

 

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Rockport Walk Test (Cardio Health Test)

Why it works: The Rockport Walk Test is a reliable measure of cardiovascular fitness that estimates your VO2 max—a key indicator of aerobic capacity and overall heart health. VO2 max is one of the best predictors of cardiovascular health and longevity, and this test provides a simple, submaximal way to assess it without pushing you to exhaustion. Unlike other tests that require maximal effort, the Rockport Walk Test is less intense, making it more accessible while still providing accurate insights into your cardio fitness.

How to do it:

• Find a flat, measured course (preferably one mile, or 1.6 kilometres).
• Walk as quickly as you can for the entire distance, without breaking into a run.
• Immediately after finishing, measure your heart rate (use a heart rate monitor or take your pulse manually).
• Record the time it took to complete the walk and your heart rate at the end.
• Plug your results into an online Rockport Walk Test calculator to estimate your VO2 max. The calculator will provide you with a fitness score that reflects your cardiovascular health.

What it tests: Cardiovascular fitness, aerobic capacity, and heart health. It also provides insight into your VO2 max, which reflects the efficiency of your body in transporting and utilising oxygen during exercise.

How to improve it:
High-Intensity Interval Training (HIIT): To improve your VO2 max, incorporate HIIT workouts into your routine. These are short bursts of intense activity (lasting 1–4 minutes) followed by periods of lower-intensity recovery. HIIT can be especially effective when performed at 85-95% of your maximal heart rate.
Steady-State Cardio: In addition to high-intensity workouts, low to moderate-intensity exercise like brisk walking, jogging, or cycling for longer durations (20–60 minutes) will also help improve cardiovascular endurance over time.
Consistency: Gradually increase the duration and intensity of your workouts to improve overall cardiovascular health and boost your VO2 max.
Heart Rate Zones: Training in different heart rate zones can help improve both aerobic and anaerobic endurance. Focus on staying within target heart rate zones for more effective training.

Description for Improvement:
If your Rockport test result is lower than expected, or if you want to improve your cardiovascular fitness, start by adding interval training to your routine. For example, alternate between walking briskly and jogging for 1-minute intervals. Over time, increase the intensity and duration of the intervals to push your limits. Don't forget to include longer, steadier cardio sessions to build a solid aerobic base.

 

When you’re looking to take your exercise regime to the next level, head to UR.Life Studio. We are the premier destination for fitness in Hyderabad, offering customised fitness plans and more for your needs. Our team of celebrity trainers, certified nutritionists and experienced physiotherapists are here to help you unlock your full potential. 

Our two locations in Jubilee and Kavuri Hills in Hyderabad offer a swimming pool, gym, spa, rehabilitation centre and cafe to ensure you reach your health objectives. Our gym offers classes in aerobics, CrossFit, Zumba, and more. Come try our world-class gym and experience the difference for yourself. 

 

Rehabilitation Programs Offered At UR.Life

UR Life Studio offers the following programs under its Lifestyle Management and Therapeutic Programs (LMTP) unit:

• Cardiac Rehabilitation
• Pulmonary Rehabilitation
• Neuro Rehabilitation
• Ortho Rehabilitation
• Paediatric Rehabilitation
• Geriatric Rehabilitation
• Obesity Management

Diabetes management
 
The following are the USPs of LMTP:

• Holistic Rehabilitation Approach: involves the medical, physical, and mental aspects of overall health
• Telemetry Supervised Rehabilitation: a state-of-the-art technique to provide optimal health care
• Hydrotherapy
• Six Minutes Walk Test
• Hydraulics (circuit training studio)
• VO2 max testing (equipment under servicing)
• Myo motion analysis (equipment under servicing)
• Detailed Physical Assessment
• Wellbeing Counselling
• Diet Counselling