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