How to Understand Your 3D Movement Assessment Results: Move Better, Perform Better
Why Movement Health Matters
Your 3D Movement Assessment powered by Kinotek analyzes how your body moves — from joint mobility to movement quality and symmetry. It captures your body in motion using LiDAR technology to reveal areas that may be tight, weak, or imbalanced, which can limit performance or increase injury risk. This isn’t just about flexibility — it’s about how well your muscles, joints, and nervous system work together to produce efficient, pain-free movement. The result is your Movement Health Report, along with a personalized 4-week exercise plan (gym or home-based) created from your data using AI.
1. Understanding Your Movement Health Score
At the top of your report, you’ll see your overall score, rated on a scale from 0–100, grouped into the following ranges:
Focused Intervention (0–29): Significant limitations — movement restrictions or compensations need targeted attention.
Moderate (30–59): Several limitations or asymmetries present; you’ll benefit most from consistency and corrective work.
Good (60–74): Solid mobility and control with room for refinement.
Optimal (75–100): Excellent movement health — maintain your mobility and stability through regular training.
This number is your movement health snapshot — a baseline to improve from and recheck over time.
💡 Think of it like your “DEXA for movement.” It shows how efficiently your body moves — not just how it looks.
2. Key Sections of Your Report
Each section of your report analyzes a specific movement pattern or region of the body, rated by:
Mobility (how much range of motion you have)
Symmetry (how evenly both sides move)
Quality (how smooth and controlled the motion is)
You’ll also see a list of limitations, asymmetries, and compensations for each pattern, alongside your numerical scores.
The Standard Movements in Every Assessment
These exercises are standardized to give a complete picture of how your body moves from head to toe:
These movements form the foundation of your movement profile. They’re consistent across all clients, allowing you to track your personal progress accurately over time. Your exercise plan is then built directly from how your body performs each of these tests. Each category is rated on mobility, symmetry, and quality, giving you a full picture of how your body moves.
A. Mobility
What It Means:
Mobility measures your range of motion (ROM) — how far your joints move under control. Limited mobility may come from tight muscles, joint restrictions, or overactive stabilizers.
Why It Matters:
Poor mobility can cause compensations elsewhere — like lower back arching during squats or shoulder strain during pressing movements.
Action Steps:
Follow the mobility drills in your personalized exercise plan.
Re-assess every 4–6 weeks to measure improvement.
B. Symmetry
What It Means:
Symmetry evaluates how evenly you move from side to side. Imbalances between left and right limbs or joint angles can increase your risk of overuse or injury.
Why It Matters:
Asymmetries affect balance, strength distribution, and performance — for instance, uneven hip mobility can alter squat mechanics or running form.
Action Steps:
Prioritize unilateral movements (single-leg, single-arm exercises) in your program.
Avoid pushing heavy loads until balance improves.
Follow cues in your personalized plan that focus on restoring equal range and control.
C. Quality (Compensations)
What It Means:
This measures movement control — whether your body moves smoothly through the intended range or “cheats” by compensating elsewhere.
Why It Matters:
Compensations signal your body is finding “workarounds” — which may feel fine now but increase joint wear and muscle imbalance over time.
Action Steps:
Move slower and focus on form quality over load.
Use cues from your personalized exercise plan such as “maintain core engagement,” “control knee tracking,” or “adjust squat load.”
Record your movement periodically to visualize progress.
3. The “Areas to Work On” Section
Your report also lists Primary Focus Areas with four categories:
Strengthen – Muscles that need more activation or stability
Mobilize – Muscles or joints that need more flexibility
Modify – Movements to adjust temporarily
Minimize – Movements to avoid or limit until control improves
These categories shape the personalized exercise plan you receive after your assessment.
⚙️ Your personalized plan is built from these results — it’s not a cookie-cutter workout, it’s a corrective roadmap for your body.
4. Understanding Your Personalized Exercise Program
After your assessment, you’ll receive a 4-week program (gym or home version) that addresses your unique movement profile.
Each session blends:
Warm-up & Mobility Work – Targeted movements, mobility drills, or stretching routines based on your assessed limitations to help prepare your body for training.
Activation & Stabilization – Exercises that “wake up” under-active muscles and reinforce proper alignment (e.g., glute bridges, planks, scapular push-ups).
Strength Work – Tailored resistance exercises that safely challenge your movement patterns (e.g., box squats, incline presses, rows).
Optional Power Work – Light explosive moves (like box jumps or med ball slams) if appropriate for your goals.
Cool-down – Guided techniques to restore range of motion and promote recovery after each session.
Your plan adapts automatically based on your preferences (gym vs. home), fitness level, and mobility focus areas.
How to Use It
Follow the plan consistently for 4 weeks.
Focus on quality and control, not just intensity.
Log any discomfort or difficulty — the next assessment will update your plan accordingly.
Reassess your movement every 4 weeks to update your program and track improvement.
5. Tracking Progress Over Time
Movement health, like strength or body composition, improves with repetition and awareness.
Re-testing every month lets you:
See measurable improvements in mobility and balance.
Confirm your corrective plan is working.
Prevent small movement issues from becoming injuries.
Transition from “Focused Intervention” → “Good” → “Optimal.”
📈 Each movement scan is a data point in your long-term mobility and performance journey — the goal is smoother, stronger, pain-free movement.
6. Putting It All Together
Your Movement Health Report + Personalized Exercise Plan work hand-in-hand:
The assessment identifies what your body needs most.
The exercise plan gives you the path to improve it.
Consistent re-testing ensures every adjustment you make is measurable and purposeful.
You’re not guessing — you’re training smarter, backed by precision data.
Next Steps
Keep your progress on track:
Complete your current 4-week plan, then re-test to update your movement profile.
Pair your next assessment with a DEXA scan to see how muscle balance and body composition improve together.
→ Book Your Next Movement Assessment
Move better. Feel stronger. Perform at your best.