The 3-in-1 Mobility Test: How Your Hips, Spine, and Ankles Work Together 🔑🧘 This flow is a fantastic self-assessment. It requires you to smoothly transition from a deep squat to an overhead spinal rotation and then into a hamstring stretch. If you can complete this move 3 times in a row, your functional mobility is exceptional. The Mechanics of Safe Movement 🎯 Most chronic back and knee pain comes from one area compensating for another. This drill exposes and improves that connection: Deep Sq