Exercise library

Self-check tests

Simple movement tests a physiotherapist might use, written so you can try them safely at home. Each one shows you what a normal result and a possible-problem result look like, and points you to the right next step.

This is a guide, not a diagnosis. It cannot rule a problem in or out - a physiotherapist can. If your symptoms are severe, spreading, or you feel unwell, see a doctor. Please do not start exercises based on these tests without guidance from a physiotherapist who has assessed you; doing so is at your own risk.

Shoulder

ShoulderFull Can Test

Checks the supraspinatus, one of the four rotator cuff muscles.

ShoulderHawkins-Kennedy Test

Checks whether the rotator cuff tendons are being pinched under the shoulder blade.

ShoulderPainful Arc Self-Check

Checks where in the range of lifting the arm out to the side the shoulder is irritable.

Elbow & wrist

Elbow & wristResisted Wrist Extension Test

Checks the wrist and finger extensor tendons that attach on the outer elbow.

Elbow & wristResisted Wrist Flexion Test

Checks the wrist flexor tendons that attach on the inner elbow.

Back & neck

Back & neckSlump Self-Check

Checks whether the sciatic nerve is sensitive to being put on stretch.

Back & neckStraight Leg Raise Self-Check

Checks whether lifting the straight leg reproduces leg pain from a sensitised sciatic nerve.

Back & neckChin Tuck and Rotation Range Check

Checks the movement and comfort of the neck joints and muscles.

Knee

KneeSingle-Leg Decline Squat Check

Checks how well the knee tolerates load through the kneecap tendon and the front of the knee.

Hip

HipTrendelenburg Mirror Check

Checks the strength and control of the muscles on the side of the hip.

Ankle & foot

Ankle & footSingle-Leg Calf Raise Check

Checks the strength and endurance of the calf and the Achilles tendon.

Sports & return to activity

Sports & return to activityActive Knee Extension Check

Checks the length and irritability of the hamstring muscles.

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