Poor flexibility increases your risk of injury. Poor flexibility also increases with age; the older you are, the less flexible you're likely to be. Determine how flexible your lower back and hamstring muscles are with this simple test.
Instructions
1. Do some warm-up activities (walking, marching in place or riding a stationary bicycle) before performing this test. When warm, remove your shoes.
2. Grab a yardstick and some masking tape.
3. Align the yardstick on the ground with the zero mark closest to you.
4. Use masking tape to tape the yardstick to the ground at the 15-inch mark, which is where the starting point will be.
5. Sit on the floor with the yardstick between your legs, your feet shoulder-width apart (about 10 to 12 inches) and your heels on the 15-inch mark (where the masking tape is).
6. Place one hand on top of the other, with your arms straightened out in front of you.
7. Keeping your legs straight, gently reach forward, sliding your fingertips along the yardstick. Do not bounce or jerk.
8. Avoid bending your knees as you stretch. Ask a friend or family member to watch you to make sure you keep your legs straight.
9. Note the distance in inches that your fingers reach; perform the test three more times and record your best score.
10. Compare your results with the scoring guidelines below.
Tags: masking tape, your legs, 15-inch mark, legs straight, Poor flexibility