9:41
0 Mobility Score

Slightly below average for your age group

Mobility Age 47
Actual Age 34
Injury Risk: Moderate
⚠
Key Findings
3 findings detected
Limited Ankle Dorsiflexion
Both ankles show restricted range of motion, affecting squat depth and overall lower body mechanics.
High Priority
Hip Internal Rotation Deficit
Right hip shows 18% less internal rotation than left, creating compensatory movement patterns.
Moderate
Thoracic Spine Stiffness
Upper back mobility is limited, reducing overhead reach capacity and shoulder function.
Mild
⚙
Mobility Breakdown
5 areas assessed
Ankles
49
Hips
72
Spine
66
Knees
61
Stability
58
Strongest
Hips
Weakest
Ankles
ⓘ
What This Means
3 areas affected
🏋
Training Performance
Ankle restrictions limit squat depth by ~20%. Hip asymmetry may cause uneven loading during lunges and deadlifts.
💤
Recovery Capacity
Thoracic stiffness reduces breathing efficiency during rest periods, slowing recovery between sets.
⚠️
Injury Susceptibility
Combined ankle and hip limitations increase knee strain during dynamic movements. Moderate risk with current training loads.
☆
Your Potential
Achievable improvement
63 → 85+
63 ➔ 85+
+22 improvement
Today 30 days 60 days 90 days
🎯
Realistic 90-Day Target
With consistent daily mobility work, users with your profile typically see 15-25 point improvements within 90 days. Your biggest gains will come from ankle dorsiflexion work.
★
Your Plan
Personalised program
5-10 min daily
5-10 min daily commitment
1
Ankle dorsiflexion drills — wall stretches & banded mobilisations
2
Hip internal rotation — 90/90 stretches & controlled rotations
3
Thoracic spine — foam roller extensions & open book stretches
4
Stability integration — single-leg balance progressions
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Based on physiotherapy and sports science movement analysis