What is a good result on the Back-Scratch Test?

Fingers touching or overlapping is considered excellent. A gap of 0–5 cm is good, 5–10 cm is average, 10–20 cm is below average, and more than 20 cm is poor. Norms are based on ACSM fitness testing guidelines.

What does a large gap on one side mean?

A large gap typically indicates restricted internal or external rotation on that side. Common causes include tight pectorals, lats, or posterior capsule. A physiotherapist can identify the specific restriction and prescribe targeted stretches.

How do I improve my shoulder mobility?

Key exercises include sleeper stretches (internal rotation), pec doorway stretches (external rotation and pec flexibility), wall slides (overhead control), and thoracic extension over a foam roller. Consistent daily practice for 4–8 weeks produces measurable improvements.

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Shoulder Mobility Test

Measure shoulder flexibility and rotation using the Back-Scratch Test (Apley's Scratch). Enter the gap or overlap distance for each side and get an instant rating.

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What the test measures

Why it matters

Corrective exercises

Cautions