1) Can you do 10 scapular wall slides pain-free? ℹ️

2) Hold a prone Y/Trap raise for 20s with smooth breathing? ℹ️

3) Any pinch with overhead press or after benching?

4) Can you touch your opposite shoulder blade behind your back without pain?

1) Pain when walking, running, or climbing stairs?

2) Swelling, stiffness, or clicking after sitting/standing?

3) Hip discomfort with squats, lunges, or bending?

4) History of hip/knee injury, arthritis, or surgery?

5) Active straight-leg raise to 70°+ without knee bend or back arch?

1) Low-back/ab pain during planks, crunches, or core work?

2) Weakness/instability when twisting, bending, or lifting?

3) Pain in low back/core after prolonged standing or sitting?

4) Fatigue quickly / lose posture in daily carries?

1) Pain/instability on uneven ground or quick direction changes?

2) Can you deep-squat with heels flat (no knee cave)?

3) History of ankle sprains or plantar fasciitis?

1) Pain in lower back with forward bends or twists?

2) Can you hold a trunk-stability push-up (top of push-up) for 10s without sagging?