Self-Assessment · Full Spectrum
A free, guided range-of-motion test for your entire body — so you can see where you're lacking, understand what sits behind it, and know exactly how to help it.
Thirteen regions, fifty-one tests, head to foot. For each one you'll find where your range ends, what that restriction is connected to neurologically and viscerally, and a specific breath to take into it. Nothing to install, nothing to buy — twenty-five minutes and a bare floor. Your results save on this device, so you can come back in a month and see what changed.
Before you begin
Range of motion is not a number you pass or fail. It's a reading. Take it the same way twice and the change between readings is the real information.
Five minutes of easy movement. Cold tissue reads short and gives you a false floor.
Stop at the first firm resistance — where the body says "no further without effort." That edge is your reading.
Asymmetry tells you more than absolute degrees. A 15° side-to-side gap is worth more attention than being 10° under a textbook norm on both sides.
Never hold your breath in a range test. If you can't keep breathing there, you've gone past the edge.
The foundation
The diaphragm is the floor of your chest, the ceiling of your abdomen, a postural muscle, and the pump that moves lymph and venous blood back to your heart. It shares nerve roots with your neck (C3–C5) and it physically touches your liver, stomach, spleen, and the sac around your heart. When it stops moving well, everything above and below it starts guarding. Do this before the tests, and again inside every restriction you find.
Use this same pattern — inhale into the restriction, exhale to move through it — inside every test below. Your range will change during the session. That change is the point.
The audit
Work top down. Tap a region to open it. Score each test honestly — the map builds itself as you go.
Your reading
Restrictions rarely live alone. Two or more in the same chain usually means the problem isn't where you feel it.
Score a few tests above and your reading will appear here.
This audit is an educational self-awareness tool. It is not a diagnosis and does not replace an in-person examination. The neurological and visceral correlates described here reflect segmental autonomic anatomy and traditional systems of medicine — they describe where a signal can travel, not proof of what is wrong with any given organ. If a region reads restricted or painful across several tests, bring this reading to a licensed provider.