Physical autonomy tests

Ever wonder how well your body’s really functioning—not just in the gym, but in everyday life?  Doing these 6 physical autonomy tests will reveal a lot.

In a previous blog I was talking about the concept of physical autonomy which is a fancy way of saying:

“Can you move how you want, when you want, without needing help or hurting yourself?”

We’re not talking about fitness tests or push-up counts. We’re talking about real-world movement — things like getting off the floor, balancing on one leg, or reaching overhead without a wince.

These simple movements say a lot about your physical autonomy.

Below are 6 quick physical autonomy tests you can try at home. No equipment needed. Each one gives you a sneak peek into how your nervous system, joints, muscles, and coordination are working behind the scenes.

Struggle with one? That’s your body waving a little flag.

We’ll be diving deeper into each of these in future blog posts — but for now, here’s your preview.

The 6 Movement Challenges 

1. Sit-to-Stand Without Hands

Can you get off the floor without using your hands or knees? This one says a lot about strength, coordination, and longevity.

2. Single-Leg Balance

Can you stand on one leg for 10 seconds? Your brain, spine, and body have to be on the same page for this one.

3. Wall Angel Test

Posture check time. This one uncovers hidden stiffness through your upper back and shoulders.

4. Toe Touch & Overhead Reach

Simple… but revealing. Mobility through your hips, spine, and shoulders shows up fast here.

5. Deep Squat Hold

How comfortable are you in the bottom of a squat? This is a full-body test disguised as a rest position and it tests your ankle, knee, hip and spine mobility.

6. Farmer’s Carry

Ever carried heavy groceries awkwardly? This test mimics real life—and shows if your spine and core are pulling their weight.

If any of these sound tough, don’t stress — you’re not alone. Most people have a few blind spots when it comes to movement.
At Coffs Total Chiropractic, we help people improve how they move, feel, and function every day.

Want to find out where you’re at? Call Cathy or Lisa on 6652 4025 to make an appointment so we can test how well you’re really moving.