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How can you assess functional movement to prevent neck injuries?

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Neck injuries are common and often debilitating, affecting your quality of life and ability to perform daily tasks. Functional training is a type of exercise that focuses on improving your movement patterns, strength, and stability for specific activities and goals. By assessing your functional movement, you can identify and correct any issues that may contribute to neck pain or injury. In this article, you will learn how to use four simple tests to evaluate your mobility, stability, posture, and coordination, and how to use the results to design a functional training program that suits your needs.

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Ruroca Romero

Psicoanalista, investigadora de la música aplicada en terapia. Mediadora Intercultural. Exvocal Coordinadora de la SEPTG

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1 Mobility Test

Mobility is the ability to move your joints through their full range of motion without pain or restriction. To test your mobility, you need a tape measure and a wall. Stand with your back against the wall and measure the distance from the wall to your fingertips when you extend your arms overhead. This is your standing reach. Next, lie on the floor with your knees bent and feet flat, and reach your arms overhead as far as you can. Measure the distance from the floor to your fingertips. This is your lying reach. Subtract your lying reach from your standing reach to get your mobility score. Ideally, it should be zero or close to it. A positive score indicates tightness in your shoulders, upper back, or chest, while a negative score indicates hypermobility or instability.

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Ruroca Romero

Psicoanalista, investigadora de la música aplicada en terapia. Mediadora Intercultural. Exvocal Coordinadora de la SEPTG
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Liberar tención mediante la relajación mediante el abandono en el suelo. La relajación en el suelo, es acogedor permite distenderse pues su misma dureza hace ceder las crispaciones musculares y las tensiones nerviosas. Esta distención es una economía de las fuerzas, resultante de una armoniosa distribución del tono muscular.

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2 Stability Test

Stability is the ability to maintain control and alignment of your joints and spine during movement. To test your stability, you need a partner and a dowel rod. Lie on your back with your knees bent and feet flat, and hold the dowel rod across your chest with both hands. Have your partner lift one of your legs and slowly lower it to the floor, keeping it straight. Repeat with the other leg. Observe how well you can keep the dowel rod parallel to the floor and your lower back in contact with the floor. If the dowel rod tilts or your lower back arches, it means you lack core stability or pelvic control.

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Ruroca Romero

Psicoanalista, investigadora de la música aplicada en terapia. Mediadora Intercultural. Exvocal Coordinadora de la SEPTG
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Desarrollar la conciencia corporal. Conectar con las sensaciones motrices con movimientos desde el suelo que nos hacen estirarnos, rodar, encontrarnos con un mundo de sensaciones y percepciones que nos aportan un nuevo sentido de nuestro ser más interno y cercano del que habitualmente sentimos. Podemos también utilizar imágenes que estimulen el desbloquear e integrar el espacio corporal.

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3 Posture Test

Posture is the position and alignment of your head, neck, and spine in relation to gravity. To test your posture, you need a mirror and a wall. Stand in front of the mirror and observe your head position. Is it tilted, rotated, or shifted to one side? Is it forward or backward? Next, stand with your back against the wall and check the distance between the wall and the back of your head. Ideally, it should be less than two inches. If it is more, it means you have a forward head posture, which can cause neck pain, stiffness, and headaches.

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Ruroca Romero

Psicoanalista, investigadora de la música aplicada en terapia. Mediadora Intercultural. Exvocal Coordinadora de la SEPTG
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Manejo del uso del peso corporal. Juegos con la gravedad: Partiendo de la posición fetal a la de la mujer, hombre erguido, el cuerpo para enderezarse y más tarde mantenerse erguido, ha debido luchar contra la GRAVEDAD. Cuando el cuerpo se encuentra armoniosamente organizado, por eutonía muscular, la actitud correcta no causa fatiga, viniendo a ser aplomo y reposo sobre su eje. Peso y movilidad en las distintas zonas, y cómo depende la relajación entre ellas.

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4 Coordination Test

Coordination is the ability to synchronize your movements and balance with accuracy and efficiency. To test your coordination, you need a stopwatch and a tennis ball. Stand on one leg and toss the ball from one hand to the other for 30 seconds. Count how many times you catch the ball without dropping it or losing your balance. Repeat with the other leg. Compare your scores for both sides. If there is a significant difference, it means you have a dominant or weaker side, which can affect your movement symmetry and performance.

By using these four tests, you can assess your functional movement and identify any areas that need improvement. Based on your results, you can create a functional training program that addresses your specific needs and goals, and helps you prevent neck injuries. You can also repeat the tests periodically to track your progress and adjust your program accordingly.

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5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you assess functional movement to prevent neck injuries?

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3

4

5

1 Mobility Test

2 Stability Test

3 Posture Test

4 Coordination Test

5 Here’s what else to consider

Functional Training

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How can you assess functional movement to prevent neck injuries?

1

2

3

4

5

1 Mobility Test

2 Stability Test

3 Posture Test

4 Coordination Test

5 Here’s what else to consider

Functional Training

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