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Page de couverture de Episode 32: The Friday Truth: The Two-Minute Test That Predicts Your Monday

Episode 32: The Friday Truth: The Two-Minute Test That Predicts Your Monday

Episode 32: The Friday Truth: The Two-Minute Test That Predicts Your Monday

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 **The Two-Minute Test That Predicts Your Monday** Most people have no idea how their body is actually functioning. They wait until something hurts badly enough to demand attention. By then, the problem has been building for weeks or months. Today, I'm giving you a tool to catch problems before they become pain—a Friday check-in that takes two minutes and could save you weeks of dysfunction. --- **What You'll Learn:** **The Two-Minute Friday Test — 5 Movements:** 1. **The Deep Squat Hold (30 seconds)** — Tests hip and ankle mobility, lower back compensation 2. **The Standing Hip Rotation (15 seconds each side)** — Tests hip capsule restriction, asymmetry, impingement, and balance 3. **The Wall Angel (30 seconds)** — Tests hip flexor tightness, thoracic and shoulder restriction, upper trap compensation 4. **The Single-Leg Balance (20 seconds each side)** — Tests stability, motor control, and asymmetry 5. **The Seated Rotation (15 seconds each side)** — Tests thoracic spine mobility and segmental restriction **Scoring System:** - **Green Light** = Moving well, maintain it - **Yellow Light** = Warning sign, address before it progresses - **Red Light** = Needs attention now, get assessed **The Weekend Prescription Based on Your Results:** **For Hip Restrictions:** - 90/90 hip stretches: 2 minutes each side, followed immediately by PAILS and RAILS—never leaving the stretched position - Hip CARs: 5 slow circles each direction - Couch stretch: 90 seconds each side **For Thoracic/Shoulder Restrictions:** - Thread the needle: 10 reps each side - Open books: 10 reps each side - Foam roller thoracic extensions: 2 minutes **For Stability/Balance Issues:** - Single-leg stance: 3 x 30 seconds each side - Single-leg Romanian deadlifts: 10 each side - Dead bugs: 3 x 10 each side **For Ankle Restrictions:** - Wall ankle mobilizations: 20 reps each side - Ankle CARs: 10 circles each direction - Calf stretches: 2 minutes each position (knee bent and straight), followed immediately by PAILS and RAILS --- **Why Friday Matters:** Your weekend choices either compound your problems or start solving them. If you go into the weekend with unidentified restrictions, you'll spend 48 hours reinforcing dysfunction. But if you know where your restrictions are, you can be strategic. Knowledge changes behavior. This test gives you the knowledge. --- **Key Takeaway:** Your body is always communicating. The question is whether you're listening. Two minutes. Five tests. The information you need to predict your Monday. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, mobility assessment, self-assessment test, movement screening, hip mobility, ankle mobility, thoracic mobility, balance test, stability assessment, PAILS and RAILS, CARs exercises, controlled articular rotations, weekend wellness, proactive health, injury prevention, body awareness, movement quality, flexibility test, range of motion, functional movement screen, hip restrictions, ankle dorsiflexion, thoracic rotation, single-leg balance, motor control, compensation patterns, dysfunction identification, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, performance care, preventative care, mobility work, active stretching, end range strength --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, Absolute Rehabilitation and Wellness helps you identify and address movement restrictions before they become injuries. Our team-based integrated care model ensures comprehensive assessment and personalized treatment plans. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario. Episodes air Monday through Friday, delivering evidence-based health strategies in 3-5 minutes.*
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