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.
2 measures · ~3 min · No account needed
Learn more
Frequently asked questions
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.
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.
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.