Flexion 50–60°, Extension 60°, Rotation ≥80° each side
Pain-free neck movement, quick safe head turns, reduced tension headaches, better posture
Neck pain, headaches, dizziness, poor driving/sports reaction, forward head posture
Smooth circumduction + IR ≥70°, ER ≥90°
Full shoulder freedom, strong & stable pressing/throwing, healthy rotator cuff & labrum
Shoulder stiffness, impingement, rotator cuff tears, unstable overhead positions
Symmetric 20–30 cm movement, no winging
Strong serratus & rhomboids, upright posture, smooth scapular rhythm
Rounded shoulders, winging scapula, shoulder/neck pain, poor posture
Flexion 145–150°, Extension 0° (full straight)
Full arm function for daily tasks, bench, pull-ups, carrying
Limited bending/straightening → weak pressing & pulling, daily task difficulty
Flex/Ext 60°, Radial dev. 20°, Ulnar dev. 30°
Pain-free typing & gripping, strong forearms, no wrist injuries
Carpal tunnel risk, wrist pain with keyboard/gym, weak grip
Fingers easily touch floor with straight knees
Pain-free bending, safe deadlifts, tall posture, healthy discs
Tight hamstrings → low-back pain when bending, poor deadlift mechanics
Lumbar extension ≈25–30° comfortably
Strong core & erectors, neutral pelvis, pain-free arching movements
Weak core, anterior pelvic tilt, low-back pain with bridges or Olympic lifts
≥40–45° each side (seated, hands on shoulders)
Powerful rotation in sports, protects low back, tall posture
Low-back pain in golf/throwing, stiff mid-back, rounded posture
≥80–90° pain-free with flat low back
Full hamstring & nerve mobility, safe hinges, low hamstring tear risk
Sciatica, hamstring strains, butt-wink in squats/deadlifts
Smooth large circle both directions, no pinch/click
Healthy hip joint, deep pain-free squats, long hip longevity
Hip impingement (FAI), groin pain, stiff hips, poor squat depth
Flexion ≥135–150°, Extension 0° (full straight)
Full squat & kick range, strong quads & hamstrings, pain-free movement
Shallow squats, knee pain, quad/hamstring imbalance
Dorsiflexion ≥20°, Plantarflexion ≥50°, Inv/Ev normal
Bulletproof ankles, full squat depth, excellent sprint & landing mechanics
Ankle sprains, knee valgus, shin splints, shallow squats, foot pain
