Elite Physique The New Science of Building a Better Body

Assess to Impress
9
Spine and Hip Extension
Most people have more problems extending the hips and spine than they do
flexing them. This problem is likely due to long periods of sitting and performing
activities that promote poor posture, such as texting on a smartphone or working
on a computer (Yang, Cao, et al. 2019). Therefore, the next assessment is to
determine how well your hips and spine extend as an integrated unit.
Multisegmental Extension Assessment
This test assesses mobility of the anterior
chain—a band of muscles that runs from your
quadriceps up through the abdominals to the
pectorals—and of the pelvis, hips, and spine.
Ask someone to take a photo of the side
view while you are performing this assessment.
Stand with your feet together and toes
pointed straight ahead. Lift your arms overhead
and then lean and reach as far backward
as possible. The photo is taken at the end
range of movement (see figure 1.7).
There are two things to look for here. First,
does the top of your pelvis move past your
toes? If not, muscles in your anterior chain
might be stiff. Second, do the tops of your
shoulder blades move past your heels? If not,
your thoracic spine extension might be stiff. If
you achieved both, and it didn’t cause pain, you
passed this test. Check with a physical therapist
if you had any problems passing the test.
FIGURE 1.7 Multisegmental
extension correct form.