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ABOUT THE AUTHOR Dr. Brian Campbell is the lead performance physical therapist and founder of Xcel Movement and Performance. His experience has helped hundreds of active people aged 35+ to move better with less pain to get back to their activities and sports. Brian has a passion for making sure his active clients understand every step of the process, from identifying the underlying causes to the reasoning behind each exercise. His goal is to help you achieve your goals while avoiding pain meds, ineffective injections and even surgery in the process. He specializes in helping people who are frustrated by their current care or lack of progress find real results from active activities including work outs, boot camps, endurance sports, tennis and golf.


Thank you

for downloading our self-assessment test. Over the years, I have found that many of the active people I’ve helped could limit frustrating pain, stiffness and injuries if they had a better understand of how they moved. My mission is to help people gain knowledge and more awareness of their body to reduce their risk for injury and more importantly, losing time towards their goals. I’ve been there, having gone through several injuries myself, and know how significant it is to be limited because of pain and stiffness. This simple test will only take you about 5 minutes to complete. Following completion, you will have your score to help you determine how “ready” you are to engage in activities and sports. If you already are active, this will help you gain a better understanding of what you should be focusing on to improve your abilities and reduce your injury risk. This test also serves as a screen for pain limiting movements. If you have pain with any of these tests the score would be a “0”. We highly recommend that you get assessed by a movement expert if this is case, to limit the severity of your symptoms. Also, this test can serve as your baseline. It is a great tool to help you use to determine if you are making improvements with your own mobility work (or even if there is progress with a healthcare professional you’re currently working with). In summary, this test will help you gain a better understanding of your body and how much you should push it with exercise and activities. If you have any questions, do not hesitate to email me at contact@xcelmp.com I’d be happy to answer any questions you have about the test or the results you get. Good luck! To your health,

Dr. Brian Campbell

Dr. Brian Campbell, PT North Carolina’s Leading Movement Specialist Xcel Movement and Performance


how the test works This test should take roughly 5 minutes to complete. Go through each of the five (5) movements to obtain your score. The test was designed to be able to assess yourself, but you can have someone else judge you as well.

HOW TO SCORE THE TEST: Use the score sheet attached to determine your score. This intention of the test is not to diagnose, but to help you learn if you are able, or not, to do a certain movement needed for physical activity.

HOW TO INTERPRET RESULTS: When the test is completed your results can be interpreted as follows:

ANY 0 SCORED Get assessed by movement specialist before participating in physical activities

1-5 - Level III High risk for injury

6-10 - Level II Moderate risk for injury

11-13 - Level I Low risk for injury


HOW TO APPLY RESULTS TO YOUR ACTIVITIES

Level III Individuals who score in this range are at a HIGH risk for injury based on their movement. Both mobility and motor control are significantly affected. Recommendation- Physical activity at this time would be recommended to be low impact, slow controlled movements. Learning how to improve mobility of upper and lower body while improving stability of the core, hips and shoulder complex is recommended.

Level II Individuals who score in this range are at a MODERATE risk for injury based on their movement. Mobility and/or motor control is affected. Recommendation- Physical activity with moderate/high intensity should be performed 1-3x per week. Remaining days should be low impact and addressing movement weaknesses to improve for increased activity level to reduce injury risk.

Level I Individuals who score in this range are at a LOW risk for injury based on their movement. Mobility and/or motor control is affected. Recommendation- Physical activity with moderate/high intensity should be performed 1-3x per week. Remaining days should be low impact and addressing movement weaknesses to improve for increased activity level to reduce injury risk.


TE ST PROCEDURES Follow the instructions on the following pages to learn your score


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procedure one

/ 90/90 wall sit shoulder test

INSTRUCTIONS Leaning against a wall, set up with your knees and hips both at a 90-degree angle. Once in position, press your low back into the wall to place your spine in a “neutral position�. Keep this position as you reach your hands overhead, trying to touch the back of your hands to the wall.

>> click here for a video demonstration

SCORING

0 - Pain associated with movement

1 - Unable to touch wall with back flat (back comes off the wall)

2 - Able to touch wall with back flat


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procedure two / Toe Touch Test

INSTRUCTIONS With your feet together, reach down and touch your toes while keeping your knees completely straight.

>> click here for a video demonstration

SCORING

0 - Pain associated with movement

1 - Unable to touch toes with knees straight

2 - Able to touch toes with knees straight


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procedure three / Squat

INSTRUCTIONS Set up your feet at a comfortable distance apart. Squat down as low as you can, while keeping heels on the floor.

>> click here for a video demonstration

SCORING

0 - Pain associated with movement

1 - Unable to get below parallel or feet move out

2 - Able to perform both sides, but foot comes off ground or trunk twists on either side

3 - Able to perform both sides, feet stay on ground and no trunk twist


OHN ROBERTS

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procedure four

/ Plank Upper Body Lift Off

INSTRUCTIONS Assume a plank position, with hands directly under shoulders, knees straight with toes on ground. Keep your trunk (stomach) parallel to floor. Once in position, lift your right arm off the ground towards your side like a “T� until you are in line with your body then return to the floor. Perform with the opposite arm with same procedure.

>> click here for a video demonstration

SCORING

0 - Pain associated with movement

1 - Unable to Unable to perform movement

2 - Able to perform both sides, but foot comes off ground or trunk twists on either side

3 - Able to perform both sides, feet stay on ground and no trunk twist


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procedure five / Core Hollow Hold

INSTRUCTIONS On your back, lay flat with your arms at slightly away from your body with your elbows bent and hands towards ceiling. Push your low back into the floor so it is in full contact from your hips to your neck (you may use a towel underneath to “feel� the position better). Once in position, lift your legs up together and hold at 45 degrees from floor. Hold for 30 seconds while maintaining body position with low back flat against the floor. If you lose position before 30 seconds is up, test is complete.

>> click here for a video demonstration

SCORING

0 - Pain associated with movement

1 - Unable to get low back flat to perform

2 - Unable to perform for 30 seconds

3 - Able to perform for 30 seconds


results For questions about this test or your results, please contact us at contact@xcelmp.com and we will be happy to help you along your path to better health and movement!


xcelmp.com / contact@xcelmp.com / 919.473.6165 6104 Westgate Rd Ste 118, Raleigh, NC 27617

XCEL Movement Performance Assessment  
XCEL Movement Performance Assessment  
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