The Active Person’s End-of-Year Movement Check-Up

(Your guide to wrapping up the year feeling strong, mobile, and ready for whatever January throws at you.)

As we roll into December, most people are juggling holiday events, travel plans, extra sweets, and a to-do list that refuses to shrink. What usually falls off the radar? Body maintenance. And no, we’re not talking about squeezing in one heroic workout before New Year’s to “earn” your resolutions. We’re talking about a real, thoughtful look at how your body has been moving this year… and how to set yourself up to move even better in the next one.

A year is a long time for your body. You’ve asked a lot of it. It makes sense to check in.

Below is a friendly, practical guide to an annual movement audit. This is something we perform all the time at Nashville Physical Therapy & Performance to help people stay active, pain-free, and confident in their bodies long before issues become problems.

The Active Person’s End-of-Year Movement Check-Up: Why an Annual Movement Check-Up Matters

Just like you take your car in for routine maintenance, your body deserves the same level of care (preferably with fewer surprise dashboard lights). Even small mobility losses, mild strength imbalances, or subtle compensations can compound over the year. They show up as:

• nagging hip tightness

• a shoulder that “just doesn’t feel quite right”

• knees that protest longer runs

• stiffness you swear wasn’t there last winter

• back discomfort after travel or holiday decorating
  

These aren’t random, they’re signals. An end-of-year review gives you a chance to catch them early and reset.

At Nashville PT, our goal is keeping active people active, and that starts with understanding how you’re moving right now.

Step 1: Review Your Year of Movement

Think of this as your highlight reel with a thoughtful twist.

Ask yourself:

• What activities did I do more of this year? (Running? Lifting? Peloton? Picking up toddlers 437 times a day?)

• What did I wish I’d done more of?

• What tended to flare up or slow me down?

• What wins am I proud of?

• Did I recover well, or did I just hope for the best after harder workouts?

• Did I get stronger, feel the same, or lose some stamina?
  

Your answers help create a roadmap for what your body may need next.

Step 2: Check Your Baseline Mobility

Here are a few simple self-assessments we use all the time in the clinic:

Ankle Mobility:

Can you perform a deep squat without your heels lifting? If not, your ankles may need love.

Hip Mobility:

Can you pull your knee toward your chest comfortably? How does the right compare to the left?

Thoracic Spine Mobility:

Can you rotate equally to both sides? Try a gentle “open book” stretch on the floor and see if one direction feels sticky.

Shoulder Motion:

Can you reach overhead without arching your back? Do your shoulders feel stiff at the top?

Small limitations often snowball into bigger issues when you increase training intensity in January.

Step 3: Strength & Stability Check

You don’t need a gym full of equipment to get good info.

Try these:

• Single-Leg Balance Test: Hold 20–30 seconds each side. Is one leg much tougher?

• Single-Leg Sit-to-Stand: Can you stand from a chair using one leg, under control?

• Push-Ups: How many with good form?

• Farmer’s Carry: Grab two moderately heavy objects and walk 30–60 seconds. Does grip or posture give out first?
  

These tests show how well your body handles load—something we evaluate daily in our one-on-one sessions.

Step 4: The “Travel & Holiday Stress” Reality Check

December often means:

• long drives or flights

• marathon cooking or standing

• awkward sleeping setups

• cold weather stiffness

• inconsistent routines
  

This is when people start to say, “My back is acting up again,” or, “My hamstring feels tight for no reason.” Except there is a reason—your body is dealing with different stressors.

A movement check-up helps you adapt before your body reaches its tipping point.

Step 5: Set Your Movement Priorities for Next Year

Instead of generic resolutions, try goals that support actual performance:

• Improve squat depth

• Build shoulder overhead strength

• Fix persistent knee discomfort

• Prepare for a race, hike, or new fitness program

• Get back to lifting with confidence

• Improve balance and stability for long-term mobility

• Stay injury-free while training harder
  

These are the kinds of goals we help people create, refine, and achieve.

Step 6: Consider a Professional Movement Screen

This is where we come in. Our physical therapists look for:

• mobility limitations

• strength imbalances

• compensations

• breathing mechanics

• gait and running mechanics

• core and pelvic control

• load tolerance

• movement patterns under real-world conditions
  

You get a clear picture of what’s working, what needs attention, and what to prioritize in your training.

And because all our care is one-on-one, you get personalized recommendations—not a cookie-cutter handout.

If you want to start January aligned, informed, and feeling confident in your training plan, this is one of the smartest ways to do it.

When to Book Your End-of-Year Check-Up

December is ideal if you:

• want to avoid a New Year injury

• want clarity before jumping into new training

• just finished a busy travel season

• are resetting after a stressful fall

• feel “fine,” but know you could feel better

• want a strategic plan rather than vague resolutions
  

Plus, using the end of the year as your annual assessment makes it easy to repeat each winter.

The Bottom Line

The Active Person’s End-of-Year Movement Check-Up:

Your body is your most valuable long-term investment. A little structured checking-in now can prevent a lot of frustration later.

Whether you’re lifting, running, cycling, chasing kids, or simply trying to stay strong as you age, an annual movement check-up keeps you moving well—and moving often.

If you want help, we’d love to guide you through a thorough review and build a tailored plan so you can stay active all year long.

#NashvillePhysicalTherapy #NashvillePT #KeepingActivePeopleActive #GetPT1st #ChoosePT #PhysicalTherapy

References:

• Cook, G. et al. Functional Movement Systems: Screening, Assessment, Corrective Strategies.

• McGill, S. Low Back Disorders.

• ACSM Guidelines for Exercise Testing and Prescription.

• Powers, C. “The Influence of Abnormal Hip Mechanics on Knee Injury.” Journal of Orthopaedic & Sports Physical Therapy.

• Esculier, J. et al. “Running Biomechanics and Injury Prevention.”