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Active Health MAP:
Assess, Strengthen, Move Better
Discover your body's movement potential with Active Health MAP (Mobility Assessment Programme), an innovative, evidence-based approach to understanding and improving how you move your body.
Designed to bring the community together, Active Health MAP assesses and enhances your mobility, stability, and functional movement patterns through fun, interactive activities in a 30-minute session perfect for everyone!
Active Health MAP (Mobility Assessment Programme) features three core components designed to assess and enhance how your body moves:
Mobility: Improves your joints’ ability to move freely and efficiently — essential for daily movement and injury prevention.
Stability: Strengthens your control and balance, helping you stay steady during both simple and complex movements.
Functional Movement Patterns: Evaluates how well your body performs basic movement sequences like bending, twisting, and reaching — the foundation for both sports and daily life.
Youths & Adults
- Hip & Spine
- Shoulder
- Hip and Lower Body
- Upper Body
- Ankle
What is it?
Bend and Reach assesses hip and spine mobility through bending and extending movements.
Why is it important?
Good hip and spine mobility improves posture, reduces back pain risk, and enhances movement fluidity for daily life and sports.
Daily relevance:
• Sports: Gymnastics, dance, weightlifting, martial arts
• Daily: Bending to pick up items, standing with proper form
How to do it:
• Bend down to reach for the floor.
• Extend your back, reach for the sky and exhale at the top.
• Repeat as needed.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Resistance Band Deadlifts
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
Shoulder mobility exercises improve your shoulder’s flexibility and range of motion.
Why is it important?
They enable strong, efficient overhead movements and help prevent injuries.
Daily relevance:
• Sports: Water polo, basketball, volleyball, javelin, baseball
• Daily: Reaching, lifting, pulling
How to do it:
• Stand with feet shoulder-width apart.
• Use your right fingertips to hold your left earlobe.
• Move your right arm around your head and toward your back, keeping your head upright.
• Avoid tilting the head while rotating the arm.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Resistance Band Shoulder Floss
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
Hip abduction improves your hip and lower body mobility and balance.
Why is it important?
Good hip and lower body mobility helps you to move your lower limbs with ease, control and balance.
Daily relevance:
• Sports: Running, cycling, soccer, hurdling, sepak takraw
• Daily: Walking, climbing stairs
How to do it:
• Stand with feet hip-width apart.
• Balance on one leg and lift your other knee up and over to the other side.
• Avoid moving your body as you rotate your leg outwards to the side.
• Return to starting position and repeat.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Resistance Band Split Squat
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
Thoracic spine mobility is the ability to rotate and move your mid-back freely.
Why is it important?
It improves posture, supports spinal health, and eases strain on your back and neck.
Daily relevance:
• Sports: Golf, tennis, swimming
• Daily: Helps with twisting motions like checking blind spots, putting on seatbelts, passing food around the table.
How to do it:
• Rotate torso side to side, in a smooth and controlled manner.
• Keep shoulders and head turning together.
• Toes and feet remain pointing forward.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Resistance Band Thoracic Rotation
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
This assessment looks at your ankle's ability to be in a dorsiflexed position.
Why is it important?
Good ankle mobility improves balance, reduces ankle and knee injuries as well as helps us move better in our day-to-day activities.
Daily relevance:
• Sports: Fencing, weightlifting, martial arts
• Daily: Deep squats, balancing on the train, walking and climbing stairs.
How to do it:
• Stand with one leg forward, one leg back.
• Keep both heels on the ground and lean body forward.
• Toes remain pointing forward.
• Return to starting position and repeat.
Corrective Exercise
Feeling like you can't go very far back? Start with this correction exercise to build up!
Resistance Band Single Leg Calf Raise
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
Parent & Child
- Upper Back
- Hip
- Hip & Spine
- Ankle
What is it?
Thoracic spine mobility is the ability to rotate and move your mid-back freely.
Why is it important?
It improves posture, supports spinal health, and eases strain on your back and neck.
Daily relevance:
• Sports: Boosts rotation in tennis, swimming, and golf.
• Daily: Helps with twisting motions like checking blind spots.
How to do it:
• Stand back-to-back with a partner.
• Rotate torso side to side, passing a ball each turn.
• Keep shoulders and head turning together.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Woodchops
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
Ball Juggling assesses balance and hip by challenging lower body control and coordination.
Why is it important?
Good hip mobility and balance enhance agility, prevent injuries, and support smooth movements in sports and daily life.
Daily relevance:
• Sports: Football, soccer, and sports needing quick knee lifts and balance
• Daily: Walking on uneven surfaces, maintaining stability
How to do it:
• Take turns with a partner.
• Partner drops the ball in front of the child.
• Child taps the ball repeatedly with their knee, counting taps.
• Switch legs and repeat.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
DROP-TAP-CATCH
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
Reach and Bend is a partner exercise that assesses hip and spine mobility through bending and extending movements.
Why is it important?
Good hip and spine mobility improves posture, reduces back pain risk, and enhances movement fluidity for daily life and sports.
Daily relevance:
• Sports: Gymnastics, dance, weightlifting, martial arts
• Daily: Bending to pick up items, standing with proper form
How to do it:
• Stand back-to-back with a partner.
• Bend down and pass a ball between your legs.
• Extend your back and exhale at the top.
• Repeat as needed.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Hamstring Stretch
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
This Fencing Drill focuses on assessing the ankle at the back on your ability to be in a dorsiflexed position through a fun ball drill.
Why is it important?
Good ankle mobility is essential in helping us reduce injuries and ensures proper squat mechanics in our day-to-day movements.
Daily relevance:
• Sports: Fencing, badminton, weightlifting.
• Daily: Sitting to standing, deep squats, driving.
How to do it:
• Stand facing a partner, one arm's length away.
• Partner holds out the ball in front of them.
• Child lunges forward without lifting the back foot to try to tap the ball.
• Return to starting position and repeat.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Calf Raise To Toss
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
Seniors
- Upper Back
- Shoulder Blade
- Hip & Spine
- Ankle
- Lower Limb
What is it?
Thoracic spine mobility is the ability to rotate and move your mid-back freely.
Why is it important?
It improves posture, supports spinal health, and eases strain on your back and neck.
Daily relevance:
Helps with twisting motions like checking blind spots, putting on seatbelts, passing food around the table.
How to do it:
• Sit upright on the front half of the chair.
• Rotate torso side to side, in a smooth and controlled manner.
• Keep shoulders and head turning together.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Seated Banded Thoracic Rotation
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
Shoulder mobility exercises improve your shoulder’s flexibility and range of movement.
Why is it important?
They enable strong, efficient overhead movements and help prevent injuries.
Daily relevance:
Reaching, lifting, pulling.
How to do it:
• Work in pairs, taking turns.
• Sit with feet shoulder-width apart.
• Use your right fingertips to hold your left earlobe.
• Move your right arm around your head and toward your back, keeping your head upright.
• Avoid tilting the head while rotating the arm.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Seated Shoulder Floss
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
Bend and Reach assesses hip and spine mobility through bending and extending seated movements.
Why is it important?
Good hip and spine mobility improves posture, reduces back pain risk, and enhances movement fluidity for day-to-day activities
Daily relevance:
Bending to pick up items, standing with proper form, doing housework.
How to do it:
•Sit on the front half of the chair, feet wider than shoulder width apart.
• Bend down to reach for the floor.
• Extend your back, reach for the sky and exhale at the top.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Seated Banded Deadlifts
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
This assessment looks at your ankle's ability to be in a dorsiflexed position with a seated version of the assessment.
Why is it important?
Good ankle mobility improves balance, reduces ankle and knee injuries as well as helps us move better in our day-to-day activities.
Daily relevance:
Deep squats, balancing on the train, walking and climbing stairs.
How to do it:
• Sit on the front half of the chair with both feet firmly on the floor.
• Push your right heel back as far as you can without lifting your heels off.
• Make sure to keep your heels on the floor.
• Return to starting position and repeat.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Seated Banded Calf Dorsiflexion
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.
What is it?
Sit to stand assesses lower body strength and your ability to stand from a seated position with ease and without assistance.
Why is it important?
Lower body strength is the foundation of daily movement, it helps to stabilise and support our joints.
Daily relevance:
Sitting to standing, walking on uneven surfaces, climbing stairs, gardening.
How to do it:
• Sit on the front half of the chair, feet shoulder width apart, arms across your chest.
• Stand up straight before sitting back down again. Repeat.
• Keep your back straight.
Corrective Exercise
Can't manage the assessment exercise yet? Start with this correction exercise to build up!
Banded Sit to Stands
Programmes to Help You Move Better
Build Mobility, Stability & Strength
Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.