What If You Couldn't Do The Tests?

Hey there,

Last time, we shared with you a hip assessment.

Three tests. Six data points. Five minutes.

How did it go?

We're checking in because:

1. Some of you had important questions that are worth clarifying for everyone

2. Your feedback helps us make the ankle assessment even better

Let’s dive in!

 "I couldn't do one (or all) of the tests due to my hip surgery/injury/pain."

This is completely okay. And you're not alone.

When we read through your original poll responses, many of you mentioned:

• Hip replacements

• Previous hip surgeries

• Labral tears or suspected tears

• Active injuries

• Chronic pain that makes certain movements impossible

If you skipped tests for medical reasons, you did the right thing.

Here's what to do:

If you have hip replacements or recent hip surgery:

• You likely couldn't (and shouldn't) do a test or all of them.

• Your "assessment" is simply noting: "Hip replacement: restricted in flexion past 90° and rotation."

• This IS valuable information for the last issue of the mobility series.

If you have an active injury or suspected tear:

• Pain during testing means stop

• Your "assessment" is: "Active hip injury—unable to test safely"

• This tells you that you need professional guidance first

• Consider seeing a PT before continuing the series

If chronic pain prevented testing:

• Note which tests caused pain

• Your "assessment" is: "Hip flexion painful / Hip rotation painful / etc."

• This is still data; it tells you where your limitations are

💡 The important part:
You still have information about your body. It's just different information.

And you can still do the ankle assessment. Many people with hip restrictions have mobile ankles. Or vice versa. We'll adapt the tests there too.

You're not behind. You're not failing.

You're working with YOUR body, not an idealized version.

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Common Questions
"I couldn't tell if my hip lifted in Test 3."

Try this:

• Ask someone to watch you

• Film yourself on your phone

• Place your hand under your hip as you do the test, can you feel it lift?

If you still can't tell, just mark "unclear" and move on. Not every test will give you clear information.

That's okay.

"One side felt way tighter than the other."

Very common. For now, just track which side is tighter.

By the end of this series, we'll talk about whether your asymmetry is something to work on or something to work with.

Don't try to force both sides to match right now.

"I noticed my lower back was doing a lot of work."

If your lower back lifted, arched, or worked hard during any test, you've identified a compensation pattern.

Your hips couldn't do the movement. Your back did it instead.

This is why your back might hurt even though the restriction is in your hips.

You don't need to fix it yet. Just knowing it's happening is the first step.

Quick Check-In

That’s A wrap!

Before we move to ankles, remember:

You don't need to "fix" anything yet. Tracking is more important than judging right now.

In the next issue, we'll test ankle mobility and see how it connects to what you just learned about your hips.

With care,
The Yoga Daily Team

P.S. If you couldn't do some (or all) of the tests due to surgery, injury, or pain. It’s okay, that’s information too.

You're not excluded from this series. We'll help you work with what you have in future issues.