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FITNESS TESTS

FLEXIBILITY

 

Flexibility

Flexibility can be measured using the following simple tests:

  • Trunk Flexibility Test
  • Hip Flexibility Test

 

Trunk Flexbility Test

There are two versions of this test; the simple version where you only need a wall, and the advanced version which also requires a a shallow box or large thick book [optional] and yard stick

Warm up the hamstring muscles prior to this test.

Simple Test

  1. Sit 90 degrees upright facing the wall, with legs and arms outstretched, feet flat against the wall, feet slightly apart.
  2. Measure the distance of your fingertips from the wall using a yard rule.
  3. Now bend forward from the hips and re-measure the distance.
  4. If you hands reach the wall – try making fists reaching the knuckles to the wall, or place palms flat on wall.
  5. Do three attempts in order to find your best result.

 

FLEXIBILITY CHART
SCORE MEN WOMEN
Excellent Palms on Wall Palms on Wall
Very Good Knuckles on Wall Knuckles on Wall
Good Finger Tips Touch Wall Finger Tips Touch Wall
Average 1-12 cm away 1-10 cm away
Poor >13 cm away >11 cm away


For imperial:metric measurement conversions

Once you can easily place your knuckles or palms on the wall you may want to take a more accurate test, so you can better track your progress.

 

Advanced Flexibility Test

  1. Place a box or row of books from the wall – anything to allow to brace your feet against so you can reach forward of your heels.
  2. Place a yardstick along side your legs, with the 38cm[15inch] mark level with the heels, the 0 end closer to your trunk.
  3. Sit facing the wall, as in the simple test but will feet or heels braced against the box.
  4. Extend the arms and measure the distance from the wall of your fingertips at the upright sitting position.
  5. Exhale and slowly lean forward. Remeasure at extension.
  6. Do three attempts in order to find your best result.

An excellent scoreis greater than 51cm [20 inches] for men and 61cm [24 inches] for women.

Whichever method you use, aim to repeat the same version again next time so that you can measure your progress.

 

Hip Flexibility Test

The purpose of this test is to determine if your hip flexors [the muscles that lift your knees] are too tight.

  1. Lie on your back.
  2. Maintain a flat lower back while grabbing behind your left knee.
  3. Pull your left knee to your chest.
  4. Normal flexibility is indicated when your right leg remains flat on the floor. Your hip flexors are considered tight if you attempt to lift your left knee toward your chest, and your right leg leaves the floor.
  5. Repeat with your other leg.

     

Measures

Fitness Tests

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