Videos
Instructions
- Start in a kneeling or standing position with your back upright.
- Lift one arm overhead and bend the elbow, reaching your hand down your upper back.
- Use your opposite hand to gently pull the elbow downward to increase the stretch.
- Hold the stretch for the desired duration without forcing the movement.
- Switch sides and repeat the stretch on the other arm.
Technical Tips
- Keep your spine neutral and avoid leaning or twisting.
- Do not force the elbow down if you feel pain or excessive tension.
- Engage your core to maintain balance during the stretch.
Breathing Tips
- Inhale deeply before starting the stretch.
- Exhale slowly as you ease into the stretch.
- Maintain slow, steady breaths throughout the hold.
Medical restrictions
- Avoid if you have rotator cuff injuries.
- Not recommended for individuals with shoulder impingement syndrome.
- Consult a physician if recovering from recent shoulder surgery.
Description
The Scratch Test is a static mobility and flexibility exercise used to assess and improve shoulder range of motion, particularly focusing on the triceps and shoulder girdle. This test is commonly performed by lifting one arm overhead, bending the elbow to reach down the back, and using the opposite arm to assist the stretch. It’s not only a functional mobility screening tool in rehabilitation and physical assessments but also a practical stretch that enhances shoulder flexibility. Practicing this movement regularly can help correct posture, reduce the risk of shoulder injuries, and improve performance in overhead exercises. The Scratch Test is suitable for all fitness levels and requires no equipment, making it an accessible addition to warm-ups, cooldowns, or standalone flexibility sessions.
What is the Scratch Test used for in fitness?
The Scratch Test helps assess and improve shoulder mobility and flexibility, making it useful in warm-ups, cooldowns, or mobility screenings.
Can the Scratch Test improve my overhead range of motion?
Yes, performing the Scratch Test regularly can increase flexibility in the triceps and shoulders, enhancing your overhead range of motion over time.
Is the Scratch Test safe for shoulder pain?
If you have shoulder pain, consult a medical professional before performing the Scratch Test, especially if pain is linked to injury or impingement.