Flexibility Assessment Name 1. For each area of flexibility record your score as either 1, 2 or 3, depending on which one of the criteria you were able to meet. (See flexibility lab sheets) Area of Flexibility Lower Back & Rear Thigh Hips & Buttocks Front of Thigh Upper Back & Chest Shoulder Test Calf & Ankle Shin Trunk Rotation Shoulder and Wrist Groin Sit and Reach Assessment Date Score (1, 2, or 3) Flexibility Follow-up Answer the following questions and hand in when completed 1. Chose 3 areas of flexibility you want to improve on. 2. On the back of this sheet using pictures and or descriptions put together a routine you can begin using today to improve your flexibility. It should be related to the results from your test. 3. Describe the parts of the body the exercises are stretching
Area of flexibility 1. Picture/description ( How to do the activity) You may choose to draw or describe Body parts being utilized 2. 3. Total /5
FLEXIBILITY LAB SHEET Lower Back and Rear Thigh Stretch--With shoes off, stand with your feet together and your knees straight (but not locked). Bend forward and reach for the floor. 1 Good Flexibility if you can touch the floor easily without discomfort in rear thighs or lower back. 2 Flexibility Needs Work if you can only touch your toes without much discomfort. 3 Flexibility Needs Work if you can't touch your toes, or it is painful to try. Hips and Buttocks --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. 1 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. 2 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. 3 Flexibility Needs Work if your straight leg doesn't touch the floor, and you can't bring your knee to within a few inches of your chest. Front of Thigh --Lie on your stomach with one leg straight and the other leg bent (so that your heel moves toward your buttocks. 1 Good Flexibility if your heel touches your buttocks easily. 2 Flexibility Needs Work if your heel comes close to your buttocks, but doesn't touch the buttocks. 3 Flexibility Needs Work if your heel doesn't come within a few inches of touching your buttocks. Upper Back and Chest--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. 1 Good Flexibility if your arms easily fall to the floor without your lower back arching up. 2 Flexibility Needs Work if your hands almost touch and your lower back remains in contact with the floor. 3 Flexibility Needs Work if your arms don't come within an inch of touching the floor, and your back arches up. Shoulder 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. 1 Good Flexibility if you can clasp your hands together. 2 Flexibility Needs Work if your fingertips almost touch. 3 Flexibility Needs Work if you aren't within an inch of touching your fingertips together. Calf and Ankle Sit on the floor with your legs straight out in front of you. Flex your feet so you toes move towards you. 1 Good Flexibility if your toes move enough towards you so that they are beyond perpendicular to the floor. 2 Flexibility Needs Work if your toes bend so they are just in line with your ankles, exactly perpendicular to the floor. 3 Flexibility Needs Work if you can barely bend your toes towards you.
Shin Sit on the floor with your legs straight out in front of you, with toes pointed and stretch them towards the floor. 1 Good Flexibility if your toes touch of nearly touch the floor. 2 Flexibility Needs Work if your toes come within an inch or so of the floor. 3 Flexibility Needs Work if your toes barely move towards the floor. Trunk Rotation Stand with your back to the wall directly in front of an imaginary line, with your feet shoulder width apart. You should be about arm s length away from the wall. Extend your arms out directly in front of you so they are parallel to the floor. Twist your trunk to your right and touch the wall behind you with your fingertips, keeping your arms extended and parallel to the floor. You are allowed to turn your shoulders, hips and knees as long as your feet don t move. Note the position where your fingertips touch. Now do the same twist to the left. 1. Good flexibility if your fingertips go at least 10 centimeters past the imaginary line. 2. Your flexibility is okay if you can reach the line. 3. Your flexibility needs work if you can t get to the line. Shoulder and Wrist Flexibility Lie face down on the floor with hands extended past your head, holding a measuring stick. Raise the stick as high as possible, keeping your nose on the floor. Measure the distance. Repeat the test three times and note the distance. 1. Good flexibility if you can reach over 28 cm. 2. Average flexibility if you can reach 22-27 cm. 3. Flexibility needs work if your reach is under 22 cm Groin Flexibility Sit on the floor with your knees bent, feet flat on the floor and legs together. Let your knees drop sideways as far as possible keeping the soles of the feet flat against each other. Clasp your feet with both hands and pull your ankles as close to your body as possible. Measure the distance from your heels to your groin. 1. Your flexibility is very good if the distance is less than 10 cm. 2. Flexibility is good if the distance is 10-15 cm. 3. You need work if the distance is more than 15 cm. Sit and Reach Sit on the floor with your feet straight out in front of you and feet against a flat surface. With hands stretched towards your feet, lean forward and reach with fingertips as far as possible. Do not allow your knees to bend. Try this three times and then on the fourth measure the distance you can reach past your toes. 1. Your flexibility is very good if you can reach past 20 cm. 2. Your flexibility is good if you can reach between 1-20 cm. 3. You need work if you cannot reach your toes.