Keyword Search: in
Test Your Flexibility
View article disclaimer and terms

This article has been viewed 18428 times.
Ask us a Question
Email Address
Code ^

The following are three ways to test your flexibility. The idea of testing is to become aware of how tightness with certain muscle groups can lead to injury if you are not careful during fitness workouts.

Test One: Hamstring Flexibility test

Props needed: tape measure and either a small sticky note or sticky tape.

Sit tall against a wall with your legs straight out in front of you, trying to keep your legs as straight as possible. Legs are a couple of inches apart with your knees and toes facing the ceiling. Place your hands on top of each other holding your sticky and reach arms out in front of body, extending the spine from the lower back, leading with your breastbone first. Place your sticky on the floor between your legs as far as you can reach forward, keeping good form.

Be careful not to round over as you reach forward this will give you a false result.

Measure from the wall to the sticky and record your result. Each week do the same test again and see how much your flexibility has increased.

The object of this test is to measure the flexibility in the hamstrings. Tightness of these muscles can cause lower back pain and quality of movement/function of your daily activities.

Test Two: Upper Body Flexibility Test

Props needed: Rolled up medium-sized towel and sticky tape.

Standing with feet hips-width apart holding a rolled up towel at each end of the towel. Reach hands straight overhead with a taught towel; gently move your hands slightly behind the body. Stop when you feel a comfortable stretch in the chest, biceps and shoulders.

Keep your arms as straight as possible.

Wrap sticky tape around the towel exactly where your hands were. Measure the distance from each sticky mark and record your number. In a week's time, perform the same test placing your hands a little bit closer together. If you can keep good form and comfortably hold the test position, place tape where you hands were and measure the distance between the new tape and see how much your flexibility has increased.

The object of this test is to see what range of motion you have and how it has improved the flexibility in your chest, shoulders and biceps. The flexibility of these muscles has a huge impact on your posture. If any of these muscles are tight, they can cause you to be round shouldered and slightly hunchbacked.

Test Three: Lateral side stretch and lower back flexibility test

Props: Sticky tape

Standing tall away from the wall with your butt and back resting against the wall. Holding a piece of tape in your right hand, side bend over to the right without collapsing on the underneath side. Place a sticky as far down the leg as you can whilst maintaining good form.

Think of reaching up and over as you side bend

Measure from the floor to the tape on your leg and record your number. Repeat this in a week's time with the same test and compare results to see if your flexibility has increased.

The object of this flexibility test is to test the flexibility and range of motion in your lower back and obliques (side abdominal muscles).

By Tracey Mallett
All rights reserved. Any reproducing of this article must have the author name and all the links intact.

Tracey Mallett


Biography: About the author: Tracey Mallett is an internationally-recognized certified personal trainer and sports nutritionist. She is the author of the forthcoming book “Sexy in 6: Sculpt Your Body with the 6 Minute Quick Blast Workout.” Tracey is the creator and star of the "3-In-1 Pregnancy System," for pre- and post-natal mothers. Her newest videos are "Renew You” and "Super Body BootCamp.” A proud mother of two, Tracey, now lives in Los Angeles.

(Total : 30)
Sort by Title A-Z
Sort by Title Z-A
3 Tips For A Seductively Healthy Valentine’s Dinner
A Puppy Party for Kid-Friendly Dogs
Coverting a Picky Eater
Creating a Balanced Inner World for Our Children
Dealing with Belligerent People
Emotional Development is the Software
Exercise and Pregnancy
Flu Fighting Foods
Get Ready to Diet
Getting Along in the Office: Improving the Work Environment
Harvest Heaven
Healthy First Birthday Cake Ideas
Healthy Habits: Starting Family Food Traditions
High Fructose Corn Syrup: The Obesity Link
Holidays with Ease: A One-Pot Turkey Dinner with All the Trimmings
Is it Safe to Eat?
Kymythy's Kitchen Nutrition: Natural Anti-inflammatories
Music for Motivation
Notes for Valentines Day and Beyond
Quick Exercises for Parents
Rainy Day Activities for Kids and Dogs
Sleep Deprived Children Have Health Problems
Test Your Flexibility
The Family Dinner: Fast and Simple
The Last-Minute Cook
Three Steps for Meeting a Dog: Instructions for Parents
Time with the Kids vs a Home-Cooked Meal? You can have both!
What to Do When Your Child is Afraid of Dogs
What You Need to Know About Dog and Cat Nutrition
Why Exercise is Important after Baby

Contact Form

Please use this form to contact Tracey Mallett
** This form is intended for those with genuine enquiries/questions.

Company (if any)
  To avoid misuse and spamming, please enter the verification code, shown below, to send your message. Thank you
if you can't read the image text to load another one.
Enter Code

Disclaimer and Terms. This article is the opinion of the author. WorldwideHealth.com makes no claims regarding this information. WorldwideHealth.com recommends that all medical conditions should be treated by a physician competent in treating that particular condition. WorldwideHealth.com takes no responsibility for customers choosing to treat themselves. Your use of this information is at your own risk. Your use of this information is governed by WWH terms and conditions.