Hey there,
This is the final assessment, and it's a big one.
You've tested hips, ankles, shoulders, and breathing. You've gathered data on how your body actually moves (not how you think it moves).
Now it's time for your spine. The piece that connects everything.
The spine ties it all together. Hips to shoulders. Ankles to neck. Breathing to posture. When your spine is restricted, everything else works harder.
We have four tests today. Since many of you mentioned these emails are getting long, we're splitting this into two parts:
Today: The four tests
Tomorrow: What your results mean.
Ready? Take a deep breath, and let's get started.
You'll need: A chair, the floor, and a rolled towel or small cushion.
Before You Start
Here's what we're tracking today:
📌 Medical Disclaimer
This is educational content, not medical advice.
If you have osteoporosis, herniated discs, spinal fusion, severe scoliosis, spinal stenosis, or recent back surgery, please read the full tests and modifications section before trying these assessments.
When in doubt, modify or skip. Your safety matters the most.
📝 Modifications List
If you have osteoporosis:
Skip Test 1 (extension) and be very gentle with Test 4 (cat-cow).
Forward flexion (Test 2) may be contraindicated; you may skip it.
Focus on Test 3 (rotation), which is generally safer.
If you have herniated discs or sciatica:
Test 2 (forward fold) may trigger pain, skip if needed.
Test 4 (cat-cow) can be done gently, but stop if you feel leg pain. Note "unable to test, disc issue" and move on.
If you have spinal fusion or severe scoliosis:
Your spine is structurally different; tests will show restriction.
Note which sections are fused or curved. This is anatomical, not "tight." There's nothing to "fix."
If you have chronic lower back pain:
Move slowly through all tests. Stop at any sharp pain.
Your results show compensation patterns, that's valuable data.
If you can't get on the floor (Test 4):
Stand facing a wall, hands on the wall at shoulder height.
Hinge at your hips slightly. Arch your back (look up), then round your back (tuck your chin).
Move slowly 3-5 times.
If you have severe kyphosis (rounded upper back):
Test 1 may be very restricted or impossible. That's okay.
Note "severe kyphosis, extension limited" and move on.
TEST 1: Thoracic Extension (Upper Back Arching)
This tests whether your upper back can arch backward, or if it's stuck rounded forward.
How to test:
Sit in a chair with a backrest. Place a rolled towel or small cushion behind you at the level of your shoulder blades.
Sit upright, feet flat on the floor.
Now lean back over the towel. Let your upper back drape over it. Your arms can rest at your sides or reach overhead.
If it’s easier for you, you can lie on the floor and do the same test with a foam roller.
Can your upper back arch backward over the support? Or does it stay flat and rigid?
Track it:
E (Easy): Upper back arches smoothly over the support, chest opens
T (Tight): Upper back stays rigid or rounded, can't arch backward, feels blocked
Thoracic extension: E ___ or T ___. Write it down.
TEST 2: Forward Fold (Spine Flexion)
This tests whether your spine can round forward smoothly, or if it's locked straight.
How to test:
Sit on the edge of a chair, feet flat on the floor, hip-width apart. Sit upright to start.
Slowly roll forward, one vertebra at a time. Let your head drop, shoulders round, spine curl forward.
Reach your hands toward the floor, doesn't matter if you touch.
Can your spine make a smooth C-curve? Or does it stay straight or hinge at one spot?
Track it:
E (Easy): Spine rounds smoothly into a C-curve, each vertebra moves
T (Tight): Spine stays straight or hinges at one point (usually lower back), no smooth curve
Forward fold: E ___ or T ___
TEST 3: Spinal Rotation (Twisting)
This tests whether your spine can rotate, or if it's locked facing forward.
How to test:
Sit in a chair, feet flat on floor. Sit upright.
Place your hands on opposite shoulders, right hand on left shoulder, left hand on right shoulder. This locks your shoulders in place.
Keeping your hips facing forward, rotate your torso to the RIGHT. How far can you turn?
Don't let your hips twist; only your spine rotates.
Now test the LEFT side. Rotate your torso to the LEFT. Same rules: hips stay forward, only spine rotates.
How far can you turn on each side?
Track it:
E (Easy): You can rotate 45+ degrees (can see behind you), smooth movement
T (Tight): Less than 45 degrees of rotation, feels blocked or stuck
Right rotation: E ___ or T ___
Left rotation: E ___ or T ___
Write it down before you switch sides.
TEST 4: Cat-Cow (Segmental Spinal Movement)
This tests whether each segment of your spine moves independently or if it moves as one stiff block.
How to test:
Get on your hands and knees, tabletop position. Hands under shoulders, knees under hips. Start with a neutral spine (flat back).
Part A: COW (Arching)
Drop your belly toward the floor. Lift your chest and tailbone up. Let your spine arch like a hammock sagging down.
Can you feel each part of your spine arching? Or does it feel like one big movement?
Part B: CAT (Rounding)
Tuck your tailbone under. Round your spine up toward the ceiling. Drop your head.
Can you feel each vertebra rounding? Or does it move as one block?
Move slowly between cow and cat 3-5 times. Notice where it feels smooth and where it feels stuck.
Track it:
E (Easy): Smooth wave-like motion, can feel individual segments moving
T (Tight): Moves in chunks, feels rigid or stuck in certain areas, can't feel individual movement
Cat-cow segmental movement: E ___ or T ___
Note where it feels stuck:
Upper back (between shoulder blades)
Mid-back (behind ribs)
Lower back (lumbar)
🥳 You Did It!
Congrats, you’ve officially completed the mobility assessments series.
Take a look at your tracking sheet. That's your spine mobility map.
Tomorrow: We'll show you what these results mean and how your spine connects to everything else you've tested, including your hips, ankles, shoulders, and breathing.
Talk soon,
The Yoga Daily Team
P.S. Missed an assessment? You can catch up here:
