Inchworm-Upward Dog

The DWMA Inchworm-Upward Dog is a combination movement screen that examines the following kinetic chain segments:

• Lumbar Extension
• Abdominal Extension
• Hip Flexion
• Hamstring Extension
• Soleus Extension

TIP #1: If the athlete experiences any pain in the lower back in lumbar extension during upward dog, end the screen and immediately refer-out to an athletic trainer or physical therapist.

TIP #2: As athlete transitions from upward dog to inchworm, observe how closely they can walk the feet up to the hands without bending their legs.

MOVEMENT SCREEN INSTRUCTION

The first dynamic movement assessment is a combination movement I call the inchworm-upward dog. As the athlete performs this movement, observe the range of motion and ability to extend their lumbar spine, really arch and set that back, in combination with abdominal and hip extension. Then, as they transition into the inchworm, monitor how closely they can walk the feet up to the hands without bending their legs.

Specifically, in the upward dog position, we want to look at the lumbar extension. If the athlete experiences any lower back pain in this position, the dynamic movement assessment should stop immediately, and the athlete should get referred to an athletic trainer for a diagnosis.

Next, we want to observe abdominal extension, followed by hip extension. If an athlete’s range of motion appears restricted, they will likely need to perform the suggested quad and hip mobility exercises in the kinetic chain corrective exercise video.

Now, as the athlete transitions into the inchworm position, we want to observe hip flexion, hamstring extension, and, finally, soleus extension. If the athlete experienced trouble walking the feet up to the hands, they would likely need to perform the suggested hamstring and ankle mobility exercises described in the kinetic chain corrective exercise video.