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5.1: Assessing Flexibility

Fit Happens: Essential Principles of Fitness, Wellness, and Health: Lab Activities · LibreTexts

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    Lab 5.1

    Name:

    Date:

    Flexibility Assessments

    Before beginning a Flexibility program, it is important to assess your flexibility. Completing all of the tests is one of the best ways to assess your overall flexibility; however, any one or more of the tests will give you an excellent starting point for your flexibility goals.

    Flexibility tests include:

    • Sit-and-reach test (flexibility of the lower back and hamstrings)
    • Shoulder Flexibility Test
    • Straight Leg Raise (SLR) Test (hamstring flexibility)
    • Trunk Rotation Test (core and spinal flexibility)

    Sit-and-Reach Test

    This test gauges the flexibility of your lower back and hamstrings (back of the legs).

    A man taking the sit-and-reach test. His feet are on the box, and his hands are on his knees.
    Figure \(\PageIndex{1}\): Checking hamstring flexibility with a sit and reach test. (CC BY 2.0; A Healthier Michigan via Wikimedia Commons)

    Equipment

    • A sit-and-reach box with the foot-line set at 15 centimeters (cm).
    • To create your own, you need a firm box and a metric ruler. Set the ruler so the 15-cm mark is aligned with the end of the box. NOTE: If you can reach past your feet, your score will be higher than 15 cm; if you can't reach past your feet, your score will be less than 15 cm.
    • A partner to check your measurements

    Instructions

    1. To prepare, warm up for 5-10 minutes with a low-intensity aerobic activity.
    2. Do some gentle stretching of your hamstrings and your lower back.
    3. Remove your shoes and sit with your feet flat against the sit-and-reach box or the firm box. Your feet should be at the 15-cm mark of the metric ruler or measuring device.
    4. Keep the inner edges of your feet within 2 cm of the ruler or measuring device.
    5. Overlap your fingertips, but do not lead with one hand.
    6. With your hands parallel and in contact with the measuring portion of the sit-and-reach box or the ruler, slowly reach forward as far as possible.
    7. Keep your knees extended, but avoid locking them or pressing them down.
    8. For best results, exhale and drop your head between your arms as you reach forward. (Avoid holding your breath!)
    9. Once you've reached as far as you can, hold the position for 2 seconds. Your partner will take note of the measurement.
    10. Repeat the test one more time.

    Results

    Your score is the furthest your fingertips reached in centimeters. Please note that if your sit-and-reach box has a different foot-line (aka zero point), adjust your score accordingly. For example, if the foot-line of your score is 26, subtract 11 cm from your score.

    Trial 1: _________ cm

    Trial 2: _________ cm

    Best Trial: _________ cm

    Rate Your Results

    Find the rating that corresponds to your results in Table \(\PageIndex{1}\) or Table \(\PageIndex{2}\).

    Rating: _________

    Table \(\PageIndex{1}\): Ratings for the Sit-and-Reach Test in Centimeters for Biological Adult Males
    Age Poor Fair Good Very Good Excellent
    20–29 ≤ 16 cm 17 to 21 cm 22 to 25 cm 26 to 29 cm ≥ 30 cm
    30–39 ≤ 15 cm 16 to 20 cm 21 to 24 cm 25 to 29 cm ≥ 30 cm
    40–49 ≤ 13 cm 14 to 18 cm 19 to 22 cm 23 to 26 cm ≥ 27 cm
    50–59 ≤ 13 cm 14 to 18 cm 19 to 21 cm 22 to 27 cm ≥ 28 cm
    60–69 ≤ 11 cm 12 to 5 cm 16 to 19 cm 20 to 23 cm ≥ 24 cm
    Table \(\PageIndex{2}\): Ratings for the Sit-and-Reach Test in Centimeters for Biological Adult Females
    Age Poor Fair Good Very Good Excellent
    20–29 ≤ 13 cm 14 to 18 cm 19 to 22 cm 23 to 28 cm ≥ 29 cm
    30–39 ≤ 11 cm 12 to 16 cm 17 to 21 cm 22 to 26 cm ≥ 27 cm
    40–49 ≤ 6 cm 7 to 12 cm 13 to 17 cm 18 to 23 cm ≥ 24 cm
    50–59 ≤ 4 cm 5 to 12 cm 13 to 16 cm 17 to 23 cm ≥ 24 cm
    60–69 ≤ 3 cm 4 to 8 cm 9 to 13 cm 14 to 21 cm ≥ 22 cm

    According to the American College of Sports Medicine, Table \(\PageIndex{1}\) and Table \(\PageIndex{2}\) indicate the ratings of lower back and hamstring flexibility of adult males and females based on sit-and-reach results (American College of Sports Medicine, 2021). [1] Regarding individual flexibility, here are what the percentiles generally indicate:

    • Excellent = Greater than or equal to the 90th percentile
    • Very Good = between 80th and 89th percentiles
    • Good = between 60th and 79th percentiles
    • Fair = between 30th and 59th percentiles
    • Poor = Less than 30th percentile

    Shoulder Flexibility Test

    This test gauges the flexibility of your shoulders.

    A woman clasping her hands behind her back. One arm is overhead, and one arm is reaching behind in the same form as a shoulder flexibility test.
    Figure \(\PageIndex{2}\): A shoulder flexibility test. (Woman in white spaghetti straps; THLT LCX via Unsplash)

    Equipment

    • A small ruler or tape measure
    • A partner to check measurements.

    Instructions

    1. To prepare, warm up for 5-10 minutes with a low-intensity aerobic activity.
    2. Do some gentle stretching of your shoulders, such as shoulder circles.
    3. Raise your right arm overhead, bend your elbow, and reach between your shoulder blades as far as possible with your palm against your back. See Figure \(\PageIndex{2}\).
    4. At the same time, extend your left arm down towards the ground and then bend your elbow and reach up behind your back. Try to touch or overlap your fingers of both hands.
    5. Your partner will measure the distance that your fingers overlap or the distance between your fingers to the nearest quarter inch. If your fingers overlap, the score is a positive number. If your fingers do not touch, the score is a negative number.
    6. Repeat with the left arm up and the right arm down.

    Results

    Your score is the average of the two measurements. The distance between the overlap of your fingers (positive number) or the distance between your fingertips (negative number).

    Right Elbow Up: _________ inches

    Left Elbow Up: _________ inches

    Average of two measurements: _________ inches

    Rate Your Results

    Find the rating that corresponds to your results in Table \(\PageIndex{3}\).

    Rating: _________

    Table \(\PageIndex{3}\): Ratings for Shoulder Flexibility Test
    Rating Average of Two Sides in Inches
    Excellent ≥ 5
    Above Average 2 to 4.75
    Average 0 to 1.75
    Below Average – 1 to – 0.25
    Poor < – 1

    According to the Exercise Testing and Prescription: A Health-Related Approach, Table \(\PageIndex{3}\) indicates the ratings of shoulder flexibility based on the average results of the shoulder flexibility test (Nieman, 2010). [25] In terms of percentiles, the ratings indicate similar ranges as most fitness tests, although it is not specified in the text.

    Straight Leg Raise (SLR) Test

    This test gauges your hip flexor and hamstring flexibility (American College of Sports Medicine, 2021). [1]

    A man performing the straight leg test with the right leg straight up and the left leg straight on the flat surface.
    Figure \(\PageIndex{3}\): Straight leg test, both legs straight. Created by ChatGPT.
    A woman performing the straight leg test with the right leg straight up and the left leg bent.
    Figure \(\PageIndex{4}\): Straight leg test, with leg bent. Created by ChatGPT.

    Equipment

    • Goniometer or measuring tool (optional)
    • A Partner to measure (or estimate based on a 90-degree angle)

    Instructions

    1. To prepare, warm up for 5-10 minutes with a low-intensity aerobic activity.
    2. Do some gentle stretching of your hamstrings and lower back.
    3. Lie on your back on a flat surface with both legs straight and relaxed and arms resting at your side.
    4. Raise the right leg slowly upward while keeping the knee straight (fully extended) as illustrated in Figure \(\PageIndex{3}\). The left leg should remain flat on the surface.
      • NOTE: If this causes discomfort to the lower back, bend the left leg and keep the left foot flat on the floor as illustrated in Figure \(\PageIndex{4}\). This will change the degree range of your rating.
    5. Lift your leg until:
      • Resistance is felt
      • The pelvis begins to tilt upward
      • You feel tightness or discomfort in the hamstrings
    6. Compare the range of motion in the raised straight leg relative to a 90-degree position perpendicular to the floor at your point of imitation.
    7. If your partner has a goniometer or measuring device, you can obtain a more precise measurement of the joint (hip-flexion) angle.
    8. Repeat with the left leg.
    Notes
    • Avoid flexing the knee during the raise.
    • Watch for compensatory movements (e.g., opposite hip lifting or pelvis tilting).
    • Compare both legs.
    • Always perform the test slowly and gently to avoid injury.

    Results

    Your score is the degree or the estimated degree of your hip joint (hip-flexion) angle. Note for each leg whether hamstring flexibility is below average, average, or above average.

    Right Leg: _________ (estimate)

    Left Leg: _________ (estimate)

    If you used a goniometer or other measuring device, note the measurements for both legs.

    Right Leg: _________ degrees

    Left Leg: _________ degrees

    • Below average = <70 degrees (Both legs straight), less than 90 degrees (Base leg bent)
    • Average = 70 - 90 degrees (Both legs straight), 90 degrees (Base leg bent)
    • Above Average = Greater than 90 degrees

    Both legs Straight:

    • With both legs straight, normal hamstring flexibility is approximately 70–90 degrees.
    • Less than 70 degrees may indicate hamstring tightness.
    • If pain is felt in the posterior thigh or lower back, this may suggest neural tension, not just flexibility limits.

    Trunk Rotation (spinal range of motion) Flexibility Test

    This test evaluates the rotational range of motion (ROM) of the thoracic spine, lumbar spine, and associated muscles (especially obliques and spinal rotators).

    trunk rotation test
    Figure \(\PageIndex{5}\): An illustration of the starting position for the trunk rotation test, with an arrow indicating the initial rotation to the right. Created by ChatGPT.

    Equipment

    • Dowel rod or broomstick (optional, for posture alignment)
    • Assistant/partner for observing and recording (optional)

    Instructions

    Before you begin:

    1. Stand or sit upright with feet shoulder-width apart.
    2. Hold a dowel rod across the shoulders (resting on the trapezius), or cross arms over the chest.
    3. Keep hips and knees facing forward throughout the test.

    Perform the test:

    1. Stand tall, looking straight ahead. Ensure that the hips remain stationary and the spine is upright. NOTE: This test can also be done seated on a bench or a backless chair.
    2. Slowly rotate your upper body to the right as far as possible without twisting the hips.
    3. Pause and note how far you rotated.
    4. Return to the center and repeat on the left side.
    Tips for Accuracy
    • Keep hips and lower body still; only the upper torso should move.
    • Perform the test slowly to avoid momentum.
    • Repeat for consistency; use the better of two attempts or average them.

    Results

    Scoring your results is based on a visual scale.

    Table \(\PageIndex{4}\): Visual Rating Scale adapted from TopEnd Sports (Wood, n.d.) [36]
    Description of Rotation Rating
    Shoulders turn past the hips Excellent
    Shoulders in line with hips Good
    Partial turn Fair
    Minimal rotation Poor

    Summary of Results

    Use Table \(\PageIndex{5}\) to record all of your results.

    Table \(\PageIndex{5}\): Table of summary results by Danielle Altman is licensed CC BY-NC 4.0
    Test Score Rating
    Sit-and-Reach Test
    Shoulder Flexibility Test
    Straight Leg Raise Test

    Right:

    Left:

    Right:

    Left:
    Trunk Rotation Test

    Right:

    Left:

    Right:

    Left:

    Reflecting on Your Results Edit section

    Answer the following questions to be able to understand better your awareness of your current range of motion and flexibility levels.

    1. Are you at all surprised by your ratings for flexibility?
    2. What factors, if any, influenced your ability to perform these assessments?
    3. Are you satisfied with your current level of flexibility as evidenced in your daily life? For example, are you happy with your ability to bend down to put on your shoes and socks, squatting down to pick up items, reaching overhead, or turning your head to look behind you while driving?

    Taking Action

    Your next steps include setting S.M.A.R.T. goals for improvement and creating a workout plan to achieve them.

    1. Use Lab 5.11.2 "Creating a Program" to describe your goals and the specific steps you will take to improve your flexibility and range of motion.
    2. Repeat these flexibility tests every 3-4 weeks to measure improvements.
    Question
    • What effect did your plan have on your range of motion and flexibility level?
    • Did your test scores improve?
    • Do you feel like you can perform daily activities with more ease?

    This page titled 5.1: Assessing Flexibility was last modified on Mon, 31 Aug 2026 22:48:29 GMT and is shared under a CC BY 4.0 license and was authored, remixed, and/or curated by Danielle Altman, Rusty Johnson, and Cheryl Owiesny.