| Date | Age | Flex (L/R) | Abd (L/R) | ER (L/R) | IR (L/R) | Apley (L/R cm) | Index | Category |
|---|---|---|---|---|---|---|---|---|
| 2026-02-12 | 26 | 175/178 | 172/170 | 88/90 | 70/68 | 2/1 | 87.6 | Excellent |
| 2026-02-19 | 33 | 165/170 | 160/158 | 80/82 | 60/64 | 10/8 | 71.4 | Good |
| 2026-02-24 | 41 | 155/150 | 150/148 | 70/68 | 55/52 | 18/20 | 58.9 | Fair |
| 2026-02-27 | 29 | 145/150 | 140/145 | 62/70 | 50/55 | 25/18 | 46.1 | Limited |
| 2026-03-01 | 52 | 130/135 | 125/130 | 55/60 | 42/45 | 35/30 | 34.7 | Restricted |
Numbers are illustrative only. Use your own measurements for meaningful tracking.
Each movement is scored per side on a 0–10 scale using a reference target. Pain reduces the score using a multiplier.
- ROM score: score = clamp((measured ÷ reference) × 10, 0, 10) × painMultiplier
- Apley score: if gap ≤ 0 → 10; else score = (10 − (gap ÷ 30) × 9) × painMultiplier
- Mobility Index: rawIndex = average(movementAverages) ÷ 10 × 100
- Asymmetry penalty: sum over movements of max(0, diff% − 5) × 0.20 (capped)
- Final Index: index = clamp(rawIndex − penalty, 0, 100)
References are general fitness targets. Individual anatomy and sport demands vary.
- Warm up lightly for 5–8 minutes.
- Measure angles on both sides for each movement.
- Measure behind-the-back reach gap in centimeters.
- Enter pain ratings honestly, even if mild.
- Submit to see your Mobility Index and guidance.
- Export CSV or PDF to track changes over time.
- Retest weekly under similar conditions and effort.
1) What does the Mobility Index represent?
It summarizes shoulder range, symmetry, and pain into one score from 0 to 100. Higher scores usually mean better movement options and more comfortable control for training.
2) Do I need perfect 180° flexion to score well?
No. The score uses common targets, but many people function well below them. Focus on comfort, control, and side-to-side balance, not chasing a single number.
3) Why is symmetry important?
Large left–right gaps can signal compensations, technique changes, or uneven loading. The calculator adds a penalty beyond a small tolerance to encourage balanced mobility.
4) How does pain affect the results?
Pain reduces movement scores using a multiplier. High pain also triggers caution guidance. If pain is sharp, worsening, or includes numbness, stop and seek professional support.
5) What is the behind-the-back reach measurement?
It is the gap between your hands during the reach. Smaller gaps score higher. If your hands overlap, enter a negative value for an excellent score.
6) How often should I retest?
Weekly works well for most people. Use the same warm-up, body position, and measurement method. Consistency makes trends meaningful and reduces day-to-day noise.
7) Can this replace a professional assessment?
No. This is for fitness tracking and education. Persistent pain, instability feelings, or major strength loss needs an in-person evaluation by a qualified clinician.
8) How can I improve my score safely?
Address deficits with gentle mobility drills, scapular control work, and gradual range exposure. Pair mobility with strength in the new range. Retest, then adjust volume and intensity based on pain and recovery.