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F23 Torque 10 Point Mobility Audit

Ankle Dorsiflexion (Wall Test)

How to:

  • Get in a half-kneeling position facing the wall.
  • Place big toe of lead-foot ~3–4 inches from the wall.
  • Keep heel down and try to touch knee to the wall.



Ankle Inversion/Eversion (Seated Rock Test)

How to:

  • Sit in a chair with knees bent 90°.
  • Heel stays on floor; gently roll foot side-to-side (inversion/Eversion).



Hip Internal Rotation (90/90 Seated IR Test)

How to:

  • Sit on ground in “90/90” with tall trunk.
  • Rotate the back foot upward, attempting to lift it off of the ground.



Hip External Rotation (Figure-4 Test)

How to:

  • Sit in a chair and cross ankle over opposite knee (“figure-4”).
  • Let crossed knee drop naturally toward floor.
  • Lightly apply downward pressure if needed. Stop if there is any pain at all.



Thoracic Spine Rotation (Seated Rotation Test)

How to:

  • Sit tall, arms across chest.
  • Without moving hips, rotate shoulders each way.



Thoracic Spine Extension (Wall Angel Test)

How to:

  • Athletic Stance, Back to wall, feet ~6" away.
  • Flatten low back, ribs down.
  • Raise arms from goal-post to overhead, aiming to touch wall.



Shoulder Internal Rotation (Sleeper Stretch Test)

How to:

  • Lie on side; bottom arm out at shoulder height, elbow 90°.
  • Gently rotate forearm down toward floor.



Shoulder External Rotation (90/90 Test)

How to:

  • Lie on back, arms out, elbows 90° (goalpost).
  • Rotate forearms back toward floor.



Wrist Extension (Quadruped Rock Test)

How to:

  • On hands/knees, fingers forward.
  • With palms flat, slowly shift shoulders forward over hands.



Cervical Rotation (Neck Rotation Test)

How to:

  • Sit tall; keep shoulders still.
  • Turn head to look over each shoulder.