Test Your Flexibility

Measuring the flexibility of your joints every 6-8 weeks, is a great idea to see where your body is at before starting a new programme.

Both the strengthening of your muscles through your workouts, and lengthening your muscles through stretches and yoga, will help correct postural imbalances and improve your range of motion.

There are a 3 tests we are going to use to measure flexibility (You’ll need a friend to help you measure):

  1. Shoulder Flexibility Testing: Sometimes called the zipper test, shoulder flexibility testing evaluates the flexibility and mobility of your shoulder joint. 

To begin the test:

  1. Raise your right arm straight up over your head.
  2. Bend your right elbow. Let your right palm rest on the back of your neck with your fingers pointing down toward your feet.
  3. Using your left hand, reach down behind your back and rest the back of your hand on your spine (your palm should be facing away from your body).
  4. Without straining, slide your right hand down your neck and your left hand up your spine (your hands should be moving toward each other).
  5. Once you have reached as far as you can, get a friend to measure the distance between your fingers.

If your fingers touch, record your score as zero (“0 cms”). If your fingers don’t reach each other, this number will be recorded as a positive figure (“5cm”). if your fingers overlap, the results will be recorded as a negative figure (for example “-1 cm”).

You would then switch hands to perform the test on the opposite shoulder.

For general health purposes, your Range of Motion (ROM) test results would be described as follows:

  • Excellent: Fingers overlap
  • Good: Fingers touch
  • Average: Fingers are less than 5cm apart
  • Poor: Fingers are more than two 5cm apart

2. Sit & Reach Testing: This is used to measure tightness in your lower back and hamstring muscles.

To begin the test:

  • Remove your shoes and sit on the floor with your legs stretched out in front of you with knees straight and feet flexing up towards the ceiling (toes up).
  • In a slow, steady movement, lean forward at the hips, keep your knees straight and slide your hand up your legs as far as you can go.
  • Extend as far as you can, record the result in cm from your fingertips to your toes, rest and repeat three times. If you reach past your toes, record this as a negative number.
  • Average your results for your final score.

Adult Women – results in centimeters (cm)

  • Above 37 = Excellent
  • 33 to 36 = Above average
  • 29 to 32 = Average
  • 23 to 28 = Below average
  • Below 23 = Poor

3. Trunk lift testing: This is used to measure tightness in your lower back.

  • Lie face-down on the floor. With your arms at your side, lift your upper body with just your back muscles. Measure how high your chest is from the floor.

Information and flexibility tests taken from https://www.verywellfit.com/what-a-fitness-test-can-tell-you-about-your-health-3120283

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Shoulder Flexibility Testing
Sit And Reach Testing
Trunk Lift Testing

23 March 2021
23 May 2021
23 September 2021
BPM Before
BPM After
Plank Time
The Fitt Mum Project