Mobility Month

March 2022


Get More Mobile This March


Mobility plays an important role in maximising our ability to lead and maintain a healthy and active lifestyle.

If an individual is unable to move a joint freely through its full range of motion, they are unbalanced, unable to reach their full physiology, as well as putting themselves at risk to various health complications as they age as well as pain.

With a number of Australians impacted by the negative effects of pain, it’s important people are aware of any changes in the way they move and feel before it becomes a problem.

A recent survey found:

  • one in ten Australians claim their pain hindered their ability to play with their children;
  • one in ten indicated impacts on intimate relationships; and
  • one in 20 affirmed their persistent pain resulted in increased friction with their partner.

That’s why it is important Australians are staying on top of their mobility and monitor any changes in their strength, balance and flexibility.

To help raise awareness of this common issue, we at the Australian Chiropractors Association (ACA) are continuing with our health initiative ‘Mobility Month’, to be held during March.

Mobility Month encourages Australians to check their mobility with four simple tests, which you can do anytime, anywhere.

Take our Mobility Month Test!

Mobility Test

The Mobility Month Test is designed to cover flexibility, strength and balance and can be performed anytime, anywhere. Try out these simple tests for yourself and see how you go!


Exercise 1: Neck Rotation – testing how far and evenly you can turn your neck on each side.


  1. Sitting down, keep your shoulders still and against a chair.
  2. Turn your head all the way to the left as if you were looking over your shoulder. How far around did you get?
  3. Repeat on the right. Was it even? Was it comfortable?


Exercise 2: Trunk Side Bend – testing how far you can run your hand down each side of your body.


  1. Stand with your feet comfortably apart.
  2. Run a hand down the side of your leg so you side bend without leaning backwards or forwards.
  3. Repeat on the other side. Was it even and was it comfortable to do?


Exercise 3: Sit-to-Stand: testing the ease at which you can rise from your chair with crossed arms.


  1. Sit in the middle of your chair. Cross your arms over your chest.
  2. Keeping your back straight and arms across your chest…
  3. Stand straight up and then sit back down. Did you do this easily or was it hard?


Exercise 4: Single Leg Stance – testing how well you balance on each leg.


  1. In a safe environment free of trip hazards, stand upright with feet together and place hands on hips.
  2. Lift one foot off the ground. Do not allow your legs to touch. Time how long you can stand without moving.
  3. Repeat on opposite side. Are you able to stand on each leg for at least 40 seconds? (If under 60 years)


Note: ACA accepts no responsibility for loss or injury for undertaking these tests. ACA strongly recommends that you check with your local ACA member chiropractor or other healthcare provider before undertaking these tests to make sure they are appropriate for your specific needs. If you are experiencing recurring, sharp or shooting pain at any time, STOP and report to your chiropractor or other healthcare provider.

Find a Chiro

Did you find that some of the exercises were a little difficult, or do you just want to become more mobile in general? Not to worry, you local ACA chiropractor can help you become more mobile this March and all year round!

They can provide you with advice and assistance, as well as tailored and appropriate care to help improve your strength, flexibility, balance and overall wellbeing.

To find an ACA chiropractor near you, visit

Find a Chiro