Fix Your Prawn Posture: 4 Mobility Tests

Finds tight hip flexors & groin. Sit tall, hinge forward from the hips keeping the lower back flat. You should reach at least horizontal without the back rounding.

1. Sit upright on a bench, spine long
2. Hinge at the hips, chest forward, back flat
3. Reach at least horizontal — no lumbar rounding
4. Failing & tight through groin/front of hips → tight hip flexors

Ankle mobility check. Settle into a full-depth squat with an upright torso. If you round the lower back at the bottom or get stuck high, your ankles are the limiter.

1. Feet shoulder-width, toes slightly out
2. Sit all the way down, heels down
3. Torso stays upright, back neutral
4. Back rounding at the bottom = work to do

The fix for squat depth. Heels elevated on a slant board shifts the demand to ankle mobility so you can sit deeper with a straight spine. Hold the bottom position.

1. Heels on the slant board's raised edge
2. Squat down into a deep hold
3. Keep the torso tall, no lumbar rounding
4. Breathe and hold — build time under tension

Extension range check. Prone, hands under shoulders, press the chest up while hips stay down. Can't get much height off the floor = limited lumbar extension.

1. Lie prone, palms under shoulders
2. Press chest up, hips stay grounded
3. Thighs relaxed, extend through the low back
4. Low height → build extension gradually

Lower back strength check. Prone, lift arms and legs off the floor and hold. Fatiguing fast means weak erectors — the muscles that keep you sitting tall.

1. Lie prone, arms extended forward
2. Lift chest, arms & legs off the floor
3. Squeeze glutes and lower back, hold
4. Quick fatigue → strengthen those erectors