Establishing Your Present Levels Of Flexibility

We all have to start somewhere and everybody has varying levels of natural flexibility. In order to give yourself a reasonable understanding of where you are at the beginning of your journey to greater ranges of motion and a more supple body, here are three simple procedures to let you know where you stand in the major areas.

I'm sure I don't have to remind you though, that you should not attempt any of these test procedures if you have any relevant medical conditions, particularly orthopaedic spinal problems.

  1. UPPER BACK & CHEST.

Sit on a chair with your back close to a table. Make sure you keep your back comfortably straight and both are feet firmly on the floor.
Keeping your pelvis and buttocks as still as possible, turn to the left in an attempt to touch the table behind you with both hands. Repeat this process, turning to the left.

  1. If you're not remotely near getting even one hand on the table, you have lots of flexibility work to do on the chest and upper back.
  2. If you can get both hands on the table in a 1 o'clock position (or 11 o' clock if turning from the right) you have a respectable level of flexibility.
  3. If you can get both hands on the table in a 2' o clock position (10 o' clock if turning from the right), congratulations, you have good levels of flexibility in the chest and upper back regions.

2. SHOULDERS & PARTIAL CHEST

Place one elbow behind your head with the hand reaching towards the middle of your back. Pass your other arm past your side also towards the middle of your back and try to interlink the fingers of both hands behind you.

a.  If the fingers of each hand don't remotely get near each other, focused flexibility work on the shoulders and chest would be of great benefit to you here.

  1. If you're able to touch the fingers of both hands, you have some promising suppleness, but there is still work to do.
  1. If you can actually interlink your fingers, you have a good standard of flexibility.
  1. REAR UPPER THIGHS & LOWER BACK  

Testing these areas is achieved by simply trying to tie your shoelaces!
From a normal standing position, very carefully bend forward from the hips down towards your feet. Keep your knees very slightly bent as you do and make absolutely sure that you stop immediately at the first sign of discomfort.

  1. If you can't get anywhere near your feet with your hands, then your lower back and rear upper thigh muscles need some serious work.
  2. If you can actually tie your shoelaces, well done, you have a respectable level of flexibility.
  3. If, with the palms down, you can touch the floor fully with both hands, great stuff.  Your flexibility is very good.