Free app module
Mobility assessment with your camera
Five short tests measure how far your shoulders, hamstrings, squat, hip flexors and side body move, in degrees, using your phone camera on the device or a quick self-estimate. Results stay in your browser with dates, and a 4-week stretching plan targets the tightest areas and updates when you retest.
Shoulder flexion
The angle between your trunk and your upper arm. 180° is the arm straight up beside the ear.
- Stand side-on to the camera, 2 to 3 metres away, phone at chest height.
- Arms by your sides, ribs down, then raise the arm nearest the camera straight up in front of you as far as it goes without arching the back.
- Hold the top for 2 seconds. Turn around to measure the other arm.
Your results
No results saved yet. Measure or enter at least one test to see your areas to work on and a 4-week plan.
Want a no-camera version with printable results? Try the flexibility test. For alignment while you hold poses, use camera form check.
What the assessment measures
| Test | Camera | What the number means | Practice target |
|---|---|---|---|
| Shoulder flexion (each side) | Side-on | The angle between your trunk and your upper arm. 180° is the arm straight up beside the ear. | 170° |
| Hip hinge | Side-on | How far the trunk folds forward from standing, at the hip, with straight legs. 90° is the trunk level with the floor. | 100° |
| Deep squat depth | Side-on | How far the knees bend at the bottom of the squat with the heels down. Bigger is deeper. | 125° |
| Lunge hip-flexor angle (each side) | Side-on | How far the back thigh sits behind your upright trunk. 0° means the thigh is in line with the trunk. | 15° |
| Side bend (each side) | Facing | How far the shoulders lean sideways from the hips. 0° is standing straight. | 30° |
The practice targets are this site's goals for building the plan, chosen as comfortable, useful ranges for everyday yoga. They are not clinical norms, and missing one does not mean anything is wrong.
How to use it
- Warm up for five minutes: a few rounds of Cat-Cow, easy squats and arm circles.
- Pick a test. Read its setup: where the phone goes, how far away and which way to face.
- Press Measure with the camera, move slowly to your end range and hold still for 2 seconds. The reading locks when it is steady. For two-sided tests, turn around or swap legs and measure the other side.
- Or skip the camera and use Enter it by hand: pick the description closest to what you saw.
- Save. Your results table lists the areas to work on, tightest first, and the plan below it updates straight away.
How the plan is built
The tests are ranked by how close each result is to its practice target, and the two lowest set the focus. Two-sided tests count the tighter side. Each session takes five moves from our pose and stretch guides that work those areas, mostly for the tightest one, with a third area added on the last day of each week. Holds start at the time the guide suggests and grow by a quarter in week 2 and by half in weeks 3 and 4. Retest after four weeks and the plan rebuilds around whatever is tightest then. For a set day-by-day routine instead, follow the 14-day flexibility program or the ten flexibility exercises.
How the camera measures
After you press start, the page loads Google's open-source MediaPipe Pose Landmarker (Apache 2.0 licence) from this site and runs it on your device. It finds 33 body points in each frame, and the test turns the relevant ones into one angle: trunk to upper arm for the shoulder, trunk to thigh for the hinge and the lunge, thigh to shin for the squat, and the lean of the shoulders over the hips for the side bend. A flat image misjudges depth, so a side-on test filmed at an angle reads low; keep the phone square to you.
Privacy
No frame leaves your device and nothing is recorded. Only the numbers you choose to save are stored, in this browser, with their dates. There is no account and no tracking of what you do here.
Prefer a printable, no-camera check? The flexibility test covers five simple self-checks and a 14-day plan.
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; NHS, Back pain; Cochrane, Yoga for chronic non-specific low back pain; NHS, Knee pain. Last reviewed 2 October 2026.
What this tool draws on
Each check in the assessment leads to the routine for that joint.
Questions
How does a phone camera measure mobility in degrees?
A pose model running in the page finds your shoulders, hips, knees and ankles in each video frame, and the angle between those points is your range. Hold the end position still for 2 seconds and the reading locks on the steady median, so a wobble does not count.
Is the mobility assessment a medical or physio test?
No. It is a home self-check for planning your stretching, measured from a flat camera image, so readings can be a few degrees off. The targets are practice goals for the plan, not clinical norms. If a movement hurts, or you are recovering from an injury, see a doctor or physiotherapist.
Where are my mobility results saved?
Only in this browser on this device, under the storage key yph.mobility, with the date of each test. Nothing is uploaded and there is no account. Clearing your browser data or pressing Delete saved results removes them.
How often should I retest my mobility?
Every four weeks works well: often enough to see a trend, far enough apart for change to show. Test at a similar time of day and after a similar warm-up, since most people move more freely later in the day.
What if I do not want to use the camera for the mobility tests?
Every test has a manual option. Pick the description closest to what you saw, such as fingertips reaching the ankles in the hip hinge, or type a number of degrees. Manual results save, chart and build the plan exactly like camera ones.
What does the mobility assessment test?
Five movements: shoulder flexion, a hamstring hip hinge, a squat, the hip flexors and the side body. Each is measured in degrees with your phone camera, or entered by hand from the closest description. The point is to see which areas are tightest, follow a 4-week stretching plan for them, and retest to track change.
Updated