Assessing Your Flexibility

Mar 27, 2001 - © Mindy Herzog

Flexibility is the ability to move a joint through its complete range of motion. It is important in athletic performance and in the ability to carry out the activities of daily living.

Always speak to your physician before staring any fitness program.

Trunk Flexion (Sit-and-Reach)

This is a common flexibility evaluation that you will encounter in most exercise facilities. To measure this flexibility at home you’ll need a yardstick or measuring tape and tape.

Pretest

Prior to the flexibility test you should warm up. You can walk in place, walk around the block, or anything that will get your muscles warm. Perform a warm-up for approximately 5 minutes. It’s easier to stretch a warm muscle than a cold one. Once you are warmed up you should incorporate some basic stretches. Some basic lower body stretches are described below in Figure 1.1.

1. For the YMCA sit-and-reach test, a yardstick is placed on the floor and tape is placed across it at a right angle to the 15-inch mark. You will sit with the yardstick between the legs, with the legs extended at right angles to the taped line on the floor. Heels of the feet should touch the edge of the taped line and be about 10 to 12 inches apart.

2. You should slowly reach forward with both hands as far as possible, holding this position shortly. Be sure to keep the hands parallel and not reach further with one or the other hands.

3. The score is the most distant point (in inches or centimeters) reached with the fingertips. You should try this three times and record the best of the three. To assist with the best attempt, you should exhale and drop your head between the arms when reaching. The legs should be straight and you can have a slight bend of the knee if more comfortable. You should breathe normally during the test and at no time hold your breath. See Table 1.1 for your score.

AGE

Percentile

18-25

26-35

36-45

46-55

56-55

>65

The copyright of the article Assessing Your Flexibility in Physical Activity is owned by Mindy Herzog. Permission to republish Assessing Your Flexibility in print or online must be granted by the author in writing.

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