Swimming (Arms + Legs) - I can maintain my balance steadily and easily. - I didn’t need any rest between sets. - My right glute engages and fatigues slightly more than my left. - I feel a very mild, barely noticeable burning sensation between the vertebrae in the middle of my neck. Isometric Half-Kneeling Press Hold - The exercise feels symmetrical and easy on both sides. Lunge with Knee Drive - There is almost no wobbling. - It is more difficult when standing on my right leg, and the right leg gets more fatigued over 20 repetitions. Single-Leg Overhead Press - There is no wobbling when standing on my right leg. - When standing on my left leg, the wobbling is minimal.

Thread the Needle + Arm Reach - Thread the Needle feels equally comfortable and symmetrical on both sides. - Arm Reach shows a significant asymmetry. - With the supporting arm planted on the floor, I can reach approximately 180° when lifting my right arm. - When lifting my left arm, I can only reach approximately 110°. I feel discomfort in the armpit area and along the back of my deltoid. Arm Opener - There is a slight asymmetry. - When lying on my left side, my right forearm stays in contact with the floor throughout the entire range of motion. - When lying on my right side, my left arm only touches the floor with the hand. I also feel discomfort with mild pain in the armpit area and to the right of my spine in the middle of my back. Kneeling Twist and Reach with Band - The movement is symmetrical on both sides, with no discomfort at all. Standing Thoracic Stretch - The movement is symmetrical. - I can achieve a full 180° range of motion on both sides. - I feel a stretch along the entire posterior chain of my leg, from the Achilles tendon up to the glutes, due to limited flexibility.

Quadruped Scapular Mobilisation - I perform the exercise in a high plank position. - I feel weakness in my left arm. - Rotating my forearm feels uncomfortable. - I feel pulling with mild pain in my left shoulder, the left upper trapezius close to the neck, and along the left side of my neck down toward the collarbone. Shoulder Bridge - The movement feels completely comfortable. Segmental Shoulder Bridge - The movement feels comfortable. I roll up smoothly and easily. - At the top position, I feel pulling at the front of my hips around the groin area, slightly more on the right. - My right glute engages slightly more than my left. - I cannot roll back down smoothly and continuously — the movement feels segmented or step-like. Breaststroke – Level 1 - Overall, the exercise feels quite comfortable. - I feel a squeezing sensation around my lower ribs. - I feel discomfort and tension across this narrow area of my back. - I also feel discomfort around the transition from the cervical to the thoracic spine, with a mild burning sensation at the back. Back Extension - This exercise feels easier than the previous one. - The muscles in the middle of my back become quite fatigued and tight. - I feel a sense of compression and as though my diaphragm is not able to fully expand or stretch. Spinal Roll Down - When flexing my neck, as my chin approaches my chest at the end of the movement, I start to feel pain around the spine just below the shoulder blades, with uncomfortable pulling extending from that area up toward my neck. - My spine seems to flex segment by segment except for the upper half of my thoracic spine. That area feels extremely rigid, almost as if there were a stick running through it. - My hands don’t come anywhere close to reaching the floor. Deadlift - The left side of my back, from the pelvis up to the beginning of the rib cage, becomes much more tense and moderately painful compared with the right side.

Table Press - The left side of my TVA activates easily. I have to consciously engage the right side with additional effort. - At the same time, my neck tenses up. I can’t fully relax or disengage it. - I feel tightness on the left side of my rib cage. - TVA Activation in All Fours - The left side of my TVA activates easily. I have to consciously engage the right side with additional effort. - My breathing feels restricted. My diaphragm and lower ribs feel compressed and unable to expand freely. Quadruped Weight Shifts - Easy and comfortable. Quadruped Knee Hover Hold - My legs get slightly tired. - The main challenge is maintaining normal, relaxed breathing. It’s not easy, but it’s manageable. Quadruped Arm Reach - Quite comfortable. The final phase of the arm movement is limited by my deltoid muscle. - At the end range of the movement with my left arm, I develop tension and pain on the left side of my neck, around the junction between the neck and the upper trapezius.

Supine Pelvic Tilt - During a posterior pelvic tilt, I feel tension extending all the way up into my neck and even the muscles of my face. I can consciously relax my face, but I still can’t fully relax my neck. - During an anterior pelvic tilt, the range of motion is greater and the movement feels easier. However, at the end range of the movement, I experience pain in my lower back. Neutral Spine – TVA Activation - The right side of my deep core activates before the left. - I have to consciously contract the left side with additional mental effort to achieve a balanced contraction. - In the final phase of the contraction, my breathing becomes disrupted. - I develop significant tension where the left upper trapezius meets the side of my neck. Standing Pelvic Tilt - Performing pelvic tilts while standing is much more difficult. - I can keep the rest of my body relaxed and isolate the movement to the pelvis. - However, my lower back fatigues quickly and becomes very tense. Shoulder Bridge – Level 1 - The exercise feels easy to perform. - The movement initiates from the pelvis. - I feel mild discomfort at the end of the movement where the groin meets the front of the hips.