If performing this test was difficult or you could not perform it try adding these mobility exercises to help you get there.
Hip circles. Stand upright and move the pelvis in a circle like using a hula hoop. When the circle moves to the back, arch the lumbar spine. As it moves to the front tuck the sacrum in.
Hip pendulum: Stand upright next to a stable surface. Raise one leg off of the ground and slowly move it forward and backward, side to side, counter clockwise and clockwise circles. Perform for 1 minute. Repeat for the opposite side.
Hip rotation: Stand upright next to a stable surface. Raise one leg off of the floor. Rotate the thigh from in to out, making the knee go from inside to outside. Hold for one breath at each end point. Perform for 1 minute. Repeat for the opposite side.
Ankle circles: Stand upright next to a stable surface. Raise one leg off of the ground. Mobilize the ankle by pointing the toes away from the body then bringing the toes back toward the body. Perform for 5 breaths. Point the toes and draw a circle with the toe in the air. Perform this in a clockwise and counter clockwise motion. Perform for 5 breaths. Repeat for the opposite side.
