Dr. Kelly Starrett

Bring your knee to your chest.

Well, this was really where we recognized that one of the problems that we had or opportunities we had is to make these range of motion tests part of the training so that I could, the stimulus for adaptation exercise was also the diagnostic tool.

So I can understand what's going on.

So easily, we all should be able to squat hip crease below the knee.

That's a really simple test.

And if you're struggling to do that, tells me a little bit about your readiness today.

And again, you could be stiff, you could have old injuries, there's no judgment there.

If you stand on one leg, you should be able to pull your other knee up past 90 degrees.

And most people would struggle for that.

We have a simple test in the last book called the sit and rise test, which everyone has heard of now.

Just lower yourself to the ground, crisscross applesauce, right?

Without falling.

And then without putting a knee down or hand down, pop back up.

And so what's nice about that is that that's not even a full range of motion test.

It's not even – it doesn't require that much strength.

But it's a good indicator that you might be missing some hip flexion.

Being able to fold forward to shift your weight is really the limiter there.

So if we can begin to create some fence posts, some guidelines for people to understand what's more normative or not around their own range of motion, then you can keep an eye on it.

Yeah.

Basically, imagine that all of these things are proxies, right?