Each video in our new workout series begins with a test. In this first installment, Lindy Royer — the phenomenal physical therapist-slash-pilates instructor from Lindywell — will walk you through how to gauge your upper body mobility, specifically the range of motion of your shoulder girdle. 

It’s a simple test, so simple that I remember doing it in the fourth grade during P.E. You place one hand behind your back, inching it up so that it sits between your shoulder blades with your palm facing out — then lower your other hand behind your head, and try to make your  hands meet in the middle.

I gave it a shot, and let’s just say, it was not quite as easy as I remembered it. (And I certainly don’t recall any clicking or creaking sounds that last time I attempted this.) The cluster of muscles and ligaments that support the shoulder are essential for things like reaching into your cupboard or cradling your grandchild. This region of the body is also important because it helps stabilize the neck and head, Royer says, and if there’s any weakness there, it could lead to neck pain or headaches. 

If you had any trouble with this maneuver, never fear: Royer and the team at Lindywell have whipped up a simple, quick routine designed to strengthen and increase your upper-body flexibility.

Give it a try — all you need is a dish towel and seven and a half minutes to spare. And if you want to check out more from Lindywell, we’ve got a discount for you: Get 14 days free and save up to $50, just for being a member of the KCM community — no promo code required. 

Stay tuned for more from Lindy and the Lindywell team in Body and Soul, our weekly (and free!) wellness newsletter.