Flexibility tests

What is a Flexibility Test? Different Types, Purpose, Procedure, and Results

What is a Flexibility Test and what is its Purpose?

Flexibility is defined as the range of movement in a joint or a series of joints and is also the length of muscles that induce a bending motion or movement.  Flexibility is the capacity of a joint, or certain joints in your body to move in its full range of motion.

Flexibility tests are procedures used to determine a person’s flexibility or the flexibility of certain parts of the patient’s body. There is really no flexibility test that can be used to give a person’s overall flexibility, and different flexibility tests can give a flexibility score for a variety of joints.

Most Common Types of Flexibility Tests, Corresponding Procedures, and Results

There are many types of flexibility tests out there that can effectively measure the flexibility of a person’s body. Some of the most common flexibility tests that are in use today are:

1. Sit and Reach Flexibility Test - the sit and reach test is perhaps the most common flexibility test in use out there. The sit and reach measures the flexibility of your lower back as well as the hamstring muscles. The sit and reach is an important flexibility test because the areas simulated by this procedure are implicated in lumbar lordosis, lower back pain and forward pelvic tilt. The traditional sit and reach can also be used to measure the combined flexibility of the legs.

Sit and Reach Procedure - prepare a  meter rule and a box about 30cm or 12 in high.

  • Begin by sitting on the floor with your head and back against the wall. Your legs should be straight ahead and your knees flat against the floor
  • Have someone assist you in placing the box flat against your feet. All while still keeping your back and head against the wall, stretch your arms out towards the box.
  • Have the same person assist you in placing the ruler on the box, then, with arms stretched out towards the box, have the person move the zero of the ruler to the end of your fingertips. When this is achieved, you have the zero point and the test can begin.
  • While in the same position, lean forward slowly as far as you can while keeping your legs flat on the floor and your fingertips level with each other.
  • Slowly reach the length of the ruler about 3 times. On the third attempt, your reach should be as far as you possibly can, and you should hold the position for 2 seconds.

2. Groin Flexibility Test - another common type of flexibility test is the groin flexibility test. This test measures the flexibility of your adductors.

Groin Flexibility Test Procedure: The equipment you will need will be a ruler or a tape measure.

  • Begin by sitting on the floor with your knees bent, legs together and feet flat on the floor.
  • Proceed by letting your knees drop sideways as far as possible, all the while keeping your feet firm together. The soles of your feet should be together in this procedure.
  • Then, clasp your feet with both hands as you proceed to pull your ankles as close to your body as you possibly can.
  • Finish off by having someone measure the distance from your heels to your groin.

3. Trunk Rotation Test - the trunk rotation test is a flexibility test that is used to measure the flexibility of your trunk and shoulders.

Trunk Rotation Procedure: the only equipment you will need for this procedure is a wall and a pencil or a piece of chalk.

  • Start by marking a vertical line on the wall. Then, proceed by standing with your back towards the wall directly in front of the line. Your position should now be about arm's length away from the wall, while your shoulders and feet are wide apart.
  • Proceed by extending your arms out directly in front of you until they are parallel to the floor. Proceed to twist your trunk to the right and touch the wall right behind you with your fingertips. Do this while your arms stay extended and parallel to the floor. Then, turn your hips, knees, and shoulders while not allowing your feet to move.
  • Mark the place where your fingertips have touched the wall. Measure this place’s distance from the line. Remember that a point before the line is considered a negative score while a point after the line is a positive score.
  • Repeat the same procedure with the left side of your body.
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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
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Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Temed Holdings
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Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers