Tremendous Resource! The Nine Test Postural Assessment and Movement Analysis - An Overview - Pencil test: Designed to assess the degree of internal rotation at the shoulder joint. A high score indicates risk for shoulder impingement, or possible rotator cuff tear. Prescription: Depending on the severity of the rotation, the first plan is to stretch the pecs, lats, front delts, and biceps. Second the external rotators and scapular retractors should be strengthened. - Pelvic tilt assessment: Designed to asses weather a pelvis is tilted anteriorally or posteriorally, as well as the severity of rotation. Having a pelvis that is tilted one way or the other can be a large obstacle when performing some basic compound lifts. Prescription: An anterior tilt requires hip flexor stretching along with abdominal strengthening. A posterior tilt requires lots of hamstring stretching and strengthening of the spinal erectors. - Foot placement assessment: Designed to assess tightness in the (TFL) and (ITB) as well as pick up on weakness in the glutes, by noting the severity of outward rotation of the feet. Prescription: the hip extensors need to be strengthened as well as the abductors. Stretching the (TFL), (ITB), adductors and hip flexors will also help. - Overhead Squat (Flexibility Assessment): Designed to assess flexibility around the shoulder, hip, and ankle joints. Prescription: If the client has difficulty they should be shown how to stretch their hip flexors, quads, calves, chest and shoulders. Stretches should be prescribed specifically for the areas of weakness. - Trunk Rotation: Designed to diagnose tightness in the oblique muscles. Clients are instructed to sit cross legged in the threshold of a doorway, with their arms crossed at shoulder height. They are then instructed to turn as far as they can to one side and then the other. A score is awarded based on the degrees of rotation achieved. Prescription: Stretching and strengthening of the internal and external oblique muscles. - Arched back good morning Test: Designed to measure the functional flexibility of the hamstrings. The client must bend forward from the waist while maintaining lordosis, as well as keeping their knees bent between 5 and 10 degrees of flexion. Prescription: hamstring stretching and strengthening is imperative. - Unilateral Squat and Reach (Muscular Strength Assessment): Designed to assess flexibility of the hips and calves, as well as strength imbalances between the medial and lateral aspects of the knee. Moreover, it can also be used to discover if a client relies too much on their quads during squat type movements. Clients are instructed to stand on one foot 12-18 inches from a cone. They are then prompted to squat down and reach forward to touch the top of the cone. Prescription: If the client’s back rounds and their heel lifts off the floor, this indicates tightness about the hips and calves, and some stretching exercises are in order. If the client is able to get down, but the knee shifts medially or laterally, strengthening of the (Add) or (Abd) ductors is in order. If the client’s knee shoots out way past their toes, and the majority of their weight is on the ball of their foot, it indicates they rely too much on their quads, and the posterior chain is in need of strengthening. - Incline Bench Press and External Rotation Assessment: Designed to assess the strength of the external rotators, specifically when compared with the strength of the chest. The client is helped to determine their 3rm for the incline press. They are then instructed to perform 8 reps of an external rotation exercise with 9% of their 3rm weight. A score is then handed out for the number of repetitions performed. Prescription: Chest and lat work should be de-emphasized for a period of time, while the focus is shifted to strengthening the muscles that act on the posterior aspect of the shoulder. - Unanchored sit-up: Designed to assess the strength of the client’s abdominals, hip flexors, and spinal erectors as a functional unit. The client is instructed to perform a slow paced sit-up, while keeping their hands sliding along the floor. The client should take 5 seconds to go up, pause, and then take 5 more seconds to slowly lower back to the starting position. A score is awarded on the client’s ability to perform the task. Prescription: Strengthening of the abdominals through a large range of motion, as well as strengthening of the (TVA). Each assessment is assigned a score of 0-2 and at the end of the assessment, the total score is tallied and the client receives a grade. 0-5 points = good score, some minor corrective exercises could be worked into the program. 6-12 points = work needed, the client will likely need a full 4 week corrective phase before starting an intensive training program. 13 points and up = red alert, this client is at serious risk for injury unless an intensive corrective program is started before they train with an intensive program 4-6 weeks.