"*" indicates required fields Δ BAM Metrics: Quick Self-Assessment Guide Introduction: This 5-minute self-assessment will help you evaluate your mobility and identify areas for improvement to reduce pain and improve performance. Follow the instructions for each of the six tests, and assess your results. Assessment 1: Overhead Deep Squat Goal: Assess lower body, shoulder, and core mobility. Instructions: Start: Stand 1 foot from a wall, feet shoulder-width apart, holding a golf club overhead. Squat: Lower into a squat until thighs are parallel to the ground. Keep heels down and arms straight.Overhead Deep Squat Score:* Full Squat, no pain, no contact with the wall. 2 Feet from wall, no contact with wall. Unable to squat or lift heels. Assessment 2: Single Leg Balance. Goal: Assess balance and core strength. Instructions: Start: Stand on one leg, knee bent at 90 degrees. Balance: Hold for 30 seconds. Test with eyes closed for 10 seconds.Single Leg Balance Score:* 30 seconds, plus 10 seconds with eyes closed. 0 seconds, eyes open balance. Unable to balance for 30 seconds. Assessment 3: Supine Lat Test Goal: Test shoulder and lat flexibility. Instructions: Start: Lie on your back, knees bent. Test: Raise each straight arm overhead, keeping lower back flat, and try to touch the ground.Supine Lat Test Score:* Both arms touch the ground with no bending. One arm touches the ground easier than the other. Neither arm touches the ground. Assessment 4: Supine 90-90 Test Goal: Assess shoulder rotation. Instructions: Start: Lie on your back, arms out, elbows bent at 90 degrees. Test: Rotate forearms backward to touch the ground keeping your back flat.Supine 90-90 Test Score:* Both wrists, elbows, and shoulders touch the ground. Only one side touches. Neither side touches. Assessment 5: Knee to Wall (Ankle Mobility) Goal: Test ankle flexibility. Instructions: Start: Kneel on one knee 5–7 inches from a wall. Test: Push your knee forward to touch the wall without lifting your heel. Shoes off.Knee to Wall Score:* Both knees touch from 5–7 inches. Only one knee touches. Neither knee touches. Assessment 6: Bear Crawl Goal: Assess core strength and mobility. Instructions: Start: On all fours, knees lifted 2 inches off the ground. Crawl: Move forward and backward 6 feet for one minute.Bear Crawl Score:* Crawl for 1 minute, no pain. Crawl for 30 seconds. Crawl for less than 10 seconds or experience pain. Name* First Last Email* Phone*This field is hidden when viewing the formYour ScoreEnter your information above and Click submit to get your results! PhoneThis field is for validation purposes and should be left unchanged.
