Flexibility Test

Flexibility is the range of movement around a joint and is required to:

• Reduce muscle tension
• Reduce risk of injury
• Improve circulation
• Improves balance
• Allows for a greater range of movement

An easy to employ test requires a pen, a measuring tape, a flat floor and a partner if possible.

1. Place the tape on the floor so it ascending as it goes away from the testing subject.
2. Sit on the floor, legs straight out in front and flat on the floor. Feet should be about 10cm apart and toes pointing upwards. Feet should also be in line with the 15 inches mark.
3. Lean forward towards the tape, keeping legs flat on the floor. Hands may not pass toes, hence placing feet on the 10 inch mark. Hold stretch for a few seconds. As you are holding it, record with the pen or with the assistance of your partner what part of the tape you reached.
4. Repeat test 3 times and calculate an average. Comparing the recorded score with the table below.

To improve flexibility, try stretching after a cardio-vascular workout, when the muscles are fully warm. Holding each stretch for 30 seconds. Attempt to go a little further each time with the stretch every time you perform it.