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Flexibility Test

LOWER BACK AND REAR THIGH TEST

INSTRUCTIONS:
With shoes off, stand with your feet together and your knees straight (but not locked). Bend forward and reach for the floor.

GOOD FLEXIBILITY:
If you can touch the floor easily without discomfort in rear thighs or lower back.

FLEXIBILITY NEEDS WORK:
If you can only touch your toes without much discomfort.

POOR FLEXIBILITY:
If you can't touch your toes, or it is painful to try.

RELATED PROBLEMS:
At risk for lower back problems.

HIPS AND BUTTOCKS TEST

INSTRUCTIONS:
Lie on your back and hug one knee to your chest. Clasp your hands around your shin just below your knee. Keep the other leg out straight.

GOOD FLEXIBILITY:
If your straight leg rests on the floor directly in line with your hip, and you can easily hug your bent knee to your chest.

FLEXIBILITY NEEDS WORK:
If your leg, when straight, rests along the floor but to the outside of your hip, and you can almost hug your knee to your chest.

POOR FLEXIBILITY:
If your straight leg doesn't touch the floor, and you can't bring your knee to within a few inches of your chest.

RELATED PROBLEMS:
You are at higher risk for hip and back pain.

FRONT OF THIGH TEST

INSTRUCTIONS:
Lie on your stomach with one leg straight and the other leg bent (so that your heel moves toward your buttocks.

GOOD FLEXIBILITY:
If your heel touches your buttocks easily.

FLEXIBILITY NEEDS WORK:
If your heel comes close to your buttocks, but doesn't touch the buttocks.

POOR FLEXIBILITY:
If your heel doesn't come within a few inches of touching your buttocks.

RELATED PROBLEMS:
You are at a higher risk for knee pain.

UPPER BACK / CHEST TEST

INSTRUCTIONS:
Lie on your back with your legs our straight, and lift your arms straight overhead. Now drop your arms back behind you towards the floor.

GOOD FLEXIBILITY:
If your arms easily fall to the floor without your lower back arching up.

FLEXIBILITY NEEDS WORK:
If your hands almost touch and your lower back remains in contact with the floor.

POOR FLEXIBILITY:
If your arms don't come within an inch of touching the floor, and your back arches up.

RELATED PROBLEMS:
At risk for shoulder and upper back pain.

SHOULDER TEST

INSTRUCTIONS:
Reach your right hand behind your back and your left hand across your back toward your right shoulder blade. Try to clasp your hands together behind your back.

GOOD FLEXIBILITY:
If you can clasp your hands together.

FLEXIBILITY NEEDS WORK:
If your fingertips almost touch.

POOR FLEXIBILITY:
If you aren't within an inch of touching your fingertips together.

RELATED PROBLEMS:
You are at higher risk for shoulder and neck pain.

CALF AND ANKLE TEST

INSTRUCTIONS:
Sit on the floor with your legs straight out in front of you. Flex your feet so you toes move towards you.

GOOD FLEXIBILITY:
If your toes move enough towards you so that they are beyond perpendicular to the floor.

FLEXIBILITY NEEDS WORK:
If your toes bend so they are just in line with your ankles, exactly perpendicular to the floor.

POOR FLEXIBILITY:
If you can barely bend your toes towards you.

RELATED PROBLEMS:
Shin splints.

SHIN TEST

INSTRUCTIONS:
Sit on the floor with your legs straight out in front of you, with toes pointed and stretch them towards the floor.

GOOD FLEXIBILITY:
If your toes touch of nearly touch the floor.

FLEXIBILITY NEEDS WORK:
If your toes come within an inch or so of the floor.

POOR FLEXIBILITY:
If your toes barely move towards the floor.

RELATED PROBLEMS:
Shin splints.







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