Take the LMBR tests from the gym or at home.

Keep the front foot flexed; heel close to the wall.

Gently press knee forward until it touches the wall.

Ensure your heel remains pressed firmly on the ground.

Lifting heel off ground.

Ankle flexibility, calf stretch.

Step one foot forward, hinge at the hips.

Maintain a straight, flat back to protect your spine.

Keep a slight bend in the standing leg to avoid overextension.

Avoid locking knees.

Stretch in hamstring of the forward leg.

Align hips forward; avoid leaning to one side.

Gently tuck your tailbone to intensify the stretch.

Maintain a tight core to support your spine.

Avoid rounding lower back.

Stretch front thigh, hip flexor.

Keep your spine straight and tall against the wall.

Position with knees bent and feet flat on the ground.

Allow your knees to gently fall outward, stretching the hips.

Rounding lower back.

Outer hip stretch.

Maintain a straight back with shoulders against the wall.

With knees bent, gently pivot them inward.

Keep feet slightly wider than hip-width to facilitate rotation.

Tilting pelvis.

Inner thigh, hip stretch.

Keep the front foot flat and firm on the ground.

Rotate your upper body towards the front knee.

Keep your hips forward and stable during the rotation.

Letting knee collapse inward.

Thoracic spine, hip rotation.

Sit with your back and shoulders pressed against the wall.

Keep elbows at a 90-degree angle, pressing into the wall.

Rotate your forearms towards the wall, keeping elbows fixed.

Overarching the back.

Stretch front of the shoulders.

Ensure your back and shoulders are flat against the wall.

Maintain a 90-degree angle at your elbows.

Rotate your forearms outward while keeping elbows fixed.

Shrugging shoulders.

Increase shoulder joint mobility.