Here's how: Place a yardstick on the floor. The Sit & Reach Flexibility Test is easy to administer and is an indirect measurement of flexibility as it is recorded as distance rather than degrees. It is a composite test (measuring multiple joints movements) and has low test validity (NSCA 2012). Flexibility is a component of fitness that is just as important as cardio and strength-training exercises. These methods will help you understand whether it’s high time you turned to an expert or if everything is just fine and there’s no need to worry. Results: If you have trouble drawing your right elbow in towards the midline, you should focus on stretching your triceps and lats and using a foam roller on those areas 2-3 times a week.If drawing your left fingers up the back to reach for the right fingers is impossible or just feels tight, then the muscles of your rotator cuff are tight. Designed for yoga students, athletes, office workers, and busy parents, this is a step-by-step, five-day-per-week routine you can do before bed to systematically help you regain your functional flexibility. The Sit-and-Reach Test: Start by stretching your legs: Lie on your back and lift your right leg toward your chest and hold for 10 to 30 seconds. Flexibility is a key component of a well-rounded fitness routine. Test both sides: Rest palm of the hand and forearm a flat surface with palm side down and fingers out straight. These tests only test for hormone levels that can affect the process of metabolism – they will not give you information on your metabolic rate. 5 th FINGER/’PINKIES’. Dip your knees, swing your arms, and jump as far as you can. A. But you can perform several tests to get necessary information about your health without having to leave your own home. To measure just how flexible you are, and if you need to stretch more often, use this flexibility test … If yes, add one point for each hand. Complete At-Home Flexibility Training in 15 Minutes Per Day. Dip your knees, swing your arms, and jump as far as you can. This simple test measures your flexibility. Some people avoid preventive medical examinations because of lack of time or a fear of doctors. How can this test predict longevity ? Aim to score an 8 or higher in this test of muscle strength, balance, flexibility and agility. This at-home fitness test is aimed at healthy adult women, and it’s designed to track your body changes properly and assess the real progress you are making! Charlee Atkins, C.S.C.S., instructor at Soul Annex in New York City and creator of Le Stretch class, tells SELF that she likes to use the word mobility instead of flexibility to hammer home … Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark. 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