*Before attending shoulder mobility test make sure you are wearing comfortable clothes that are not restricting your movement.

frequently asked questions


Shoulder Mobility Test

TEST 1 Overhead Arm Movement

shoulder mobility test

TEST 2 Reverse Plank Bridge

shoulder mobility test

TEST 3 Clasp Hands Behind Back

Shoulder and thoracic spine are complementary to each other.  Mobility in your thoracic spine affects scapular stability and if that is hindered it can put a strain on the shoulder joints (glenohumeral joint), making them stiff and inflexible. These 3 Shoulder Mobility TESTS evaluete shoulder flexion, extension and rotations.

shoulder mobility test

We are in transition right now from DragonsWarriors.com to TrainWithBasia.com. After clicking the image you will be directed to DragonsWariors website, where you can download pdf. Thank you for your understanding.

LACK OF upper body mobility

  • can lead to middle and upper back pain,
  • shoulder and elbow injuries,
  • it can hinder your training progress,
  • it can make you feel stiff and affect your posture.

Good shoulder mobility is important in almost any sport and fitness goal, including: gymnastics (f.ex handstand), swimming, martial arts (f. ex sanda, boxing, wing chun, grappling, jiu jitsu), tennis, golf, basketball, lifting weights overhead, badminton, volleyball and so on.

Bad Posture – Lack of Mobility

Lack of shoulder and thoracic spine mobility can lead to a POOR POSTURE, causing:

Stiff Shoulders


Rounded Shoulders

(Shoulder Protraction/ Slouched Posture)
developing poor posture

Kyphotic spine

(Roundback / Hunched Back)

Flat Lumbar Spine

PPT – Posterior Pelvic Tilt



APT – Anterior Pelvic Tilt


 Nerd neck

(Forward Head Posture)
shoulder mobility test


Improve your Mobility and Posture

shoulder mobility test

4 WEEKS program completely free

 BENEFITS: Develop Healthy Posture, Relieve and Prevent Back Pain, Strengthen Core Muscles, Improve Shoulder Mobility, Tone Your Arms and Sculpt The Back

Mobility and posture exercises

6 routines to improve mobility and posture

If you don’t want to follow the program, in this article you will find 6 routines that will help you improve shoulder and thoracic spine mobility, and posture.