What are the best functional tests for assessing shoulder mobility during training?

2 YTWL Test

The YTWL test is a more advanced way to assess your shoulder mobility and stability, as well as your scapular control and rotator cuff strength. This test can be done with a partner or by using a mirror. To perform it, lie on your stomach on a bench or mat, with your arms hanging down. Then, lift your arms up to form the letters Y, T, W, and L one at a time while keeping your thumbs pointing up and your elbows straight. Hold each position for a few seconds before lowering your arms. Observe how your shoulders feel and look during the test. Signs of poor shoulder mobility or stability include pain or discomfort in the shoulders, neck, or upper back; inability to lift arms fully or symmetrically; shrugging or rounding of shoulders; compensating with lower back or hips; and losing balance or falling off the bench or mat. If any of these signs are present, you may have some dysfunction or imbalance in your shoulder joint or scapular region and should work on improving shoulder mobility and stability with appropriate exercises and stretches.

3 Apley Scratch Test

The Apley scratch test is a way to assess shoulder mobility and flexibility, particularly in internal and external rotation. You can do this test by yourself or with a partner. Stand up straight and reach one arm behind your head and the other behind your back. Try to touch your fingers or hands together in the middle of your back, then switch arms and repeat. Measure the distance between your fingers or hands, or have someone else do it for you. Compare the results with the normal ranges of motion for each direction (internal rotation: 15-20 cm; external rotation: 5-10 cm). Difficulty reaching your fingers or hands together, or large discrepancies between left and right shoulder may indicate restriction or tightness in the shoulder capsule, rotator cuff, or biceps tendon. To reduce this risk, stretch and mobilize your shoulder joint and muscles regularly, avoiding overloading or overstretching them.

4 Functional Movement Screen

The functional movement screen (FMS) is a comprehensive way to assess your overall movement quality and identify any risk factors for injury. It consists of seven tests that evaluate your mobility, stability, balance, and coordination in various functional patterns. One of the tests is designed to assess shoulder mobility and symmetry. To do this test, stand up straight and make a fist with each hand. Place one fist on your opposite shoulder and the other behind your back on the same side. Try to bring your elbows as close as possible without moving your torso. Then switch fists and repeat the test. Score yourself or have someone else score you based on criteria such as 3 points for touching elbows together on both sides, 2 points for touching elbows within one hand length on both sides, 1 point for not touching elbows within one hand length on either side, and 0 points if you experience pain or discomfort on either side. A score of 3 or lower indicates poor shoulder mobility or asymmetry which may affect performance and increase the risk of injury. To address any issues with shoulder mobility and symmetry, corrective exercises and modifications can be done. While this test is one of the best ways to assess shoulder mobility during training, there are other tests such as wall slide test, shoulder impingement test, or empty can test which can also be used depending on goals and needs. By performing these tests regularly and monitoring progress and changes, you can improve shoulder mobility and function, enhance functional training, and prevent shoulder injuries.

5 Here’s what else to consider

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