Body Lines Self-Assessment

The Body Lines Self-Assessment provides crucial information so that the sequencing of stretches, movements and exercises can be tailored to your body’s specific needs. This is how the most beneficial results can be achieved. The self-assessment…


1. provides us with a baseline for your flexibility

2. reveals the target areas to concentrate on first

3. affords an opportunity to track your progress


As we work through the self-assessment you will be asked to rate yourself for each body area within each of the body lines.

The rating looks like this:

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

As you work through the self-assessment your sense of this scale may evolve and change as you compare different parts of your body to one another. A body part that starts out as very tight in your estimation might change to tight as you discover another, tighter body part you wish to define as very tight. Or something that at first seems flexible might need to change to a little tight upon discovering other areas that are even more flexible.

This is fine. The rating is just a tool to give us a range and a reference point for tracking. It can be helpful to use a pencil because you will likely do some erasing and adjusting as you move through the assessment.

If at any point you’re unsure of the answer, simply skip to the next body area. You can always come back to it.

If any of the tests trigger pain I encourage you to do the following:

  1. Make the test extremely small. In other words, use a very tiny range of motion to test. See if you can at least evaluate the tightness of the line being tested as distinct from the pain it might be causing. It’s possible that the tightness in this line may be a significant contributing factor to the pain even if the line itself is not an area of pain. For example, you might have pain in the right lower back and, upon testing the tightness in the left hip you discover that the test produces pain in the right lower back. This may indicate that tightness in the left hip is a contributing factor to pain in the right lower back. In a case such as this, make sure to note it:

    Test of left hip tightness produced pain in the right lower back.

  2. If you simply cannot do the test without causing significant pain, please bookmark that test for now. Once other areas of the body are lengthened and awakened, we can retest. As we work through the program we will be regularly re-testing.



Last, you must re-test regularly. As you work through the initial sequence for a number of days or weeks, your body will likely shift and change which means that the stretches, movements and exercises will need to be modified.



BODY LINES SELF-ASSESSMENT guidelines

1. Don’t force anything. Progressive Ease should be your guide. Progressive Ease means moving very slowly, very incrementally, making sure you don’t force anything.

2. If you’re not sure about how to do something, and you still can’t make sense of it even after slowing down, don’t worry about it! You can always come back to it later.

3. If something causes pain, either make the test very, very small or bookmark it for later.

4. Use a pencil with an eraser. Your sense of comparative flexibility will likely evolve and you may wish to make changes. 


BACK LINE

 

Neck forward flexion, tucked chin

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Neck quarter turn right, forward flexion

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Neck quarter turn left, forward flexion

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Upper back, thoracic flexion

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Lower back, lumbar flexion

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Right gluteals

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Left gluteals

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Right hip rotators

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Left hip rotators

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Right hamstrings

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Left hamstrings

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Right calf

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

Left calf

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

FRONT LINE

 

Neck neutral extension

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Neck quarter turn right, backward extension

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Neck quarter turn left, backward extension

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Right chest wall

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Left chest wall

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Right abdominals

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Left abdominals

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Right hip flexors

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Left hip flexors

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Right quadriceps

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Left quadriceps

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

SIDE LINES

 

Right side neck

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Left side neck 

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Right torso seated

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Left torso seated

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Right torso standing

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Left torso standing

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Right hip & iliotibial band

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Left hip & iliotibial band

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Right inner thigh

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible




Left inner thigh

☐ 1 - Flexible        ☐ 2 - A little tight        ☐ 3 - Tight        ☐ 4 - Very tight        ☐ 5 - Inflexible

ARM LINES

 

Right posterior shoulder

☐ 1 - Flexible     ☐ 2 - A little tight     ☐ 3 - Tight     ☐ 4 - Very tight     ☐ 5 - Inflexible




Left posterior shoulder

☐ 1 - Flexible     ☐ 2 - A little tight     ☐ 3 - Tight     ☐ 4 - Very tight     ☐ 5 - Inflexible




Right biceps

☐ 1 - Flexible     ☐ 2 - A little tight     ☐ 3 - Tight     ☐ 4 - Very tight     ☐ 5 - Inflexible




Left biceps

☐ 1 - Flexible     ☐ 2 - A little tight     ☐ 3 - Tight     ☐ 4 - Very tight     ☐ 5 - Inflexible




Right forearm flexors

☐ 1 - Flexible     ☐ 2 - A little tight     ☐ 3 - Tight     ☐ 4 - Very tight     ☐ 5 - Inflexible




Left forearm flexors

☐ 1 - Flexible     ☐ 2 - A little tight     ☐ 3 - Tight     ☐ 4 - Very tight     ☐ 5 - Inflexible




Right forearm extensors

☐ 1 - Flexible     ☐ 2 - A little tight     ☐ 3 - Tight     ☐ 4 - Very tight     ☐ 5 - Inflexible




Left forearm extensors

☐ 1 - Flexible     ☐ 2 - A little tight     ☐ 3 - Tight     ☐ 4 - Very tight     ☐ 5 - Inflexible