Overview
This flexibility assessment test helps you evaluate mobility across key body areas quickly. Score sit-and-reach, shoulder, hip, hamstring, calf, and spine items, then the tool converts completed scores into a 30-point total with level feedback and improvement advice.
How To Use
- Perform each movement and compare with the scoring hint.
- Select a score from 1 to 5 for each completed item.
- Click "Assess Flexibility" to view total score, level, and item details.
- Follow the advice and stretching routines, then retest regularly.
Scoring Rules
- Per-item range: 1-5 points.
- Total conversion:
Total = average(completed item scores) x 6. - Level bands: 6-10 poor, 11-18 average, 19-24 good, 25-30 excellent.
- If only part of the items are completed, a confidence hint is shown.
Use Cases
- Pre-workout mobility screening to reduce injury risk.
- Progress review during posture, fat-loss, or strength phases.
- Routine home tracking for daily flexibility management.
Notes
- Warm up before testing and move slowly.
- Stop immediately if pain appears.
- Retest under similar conditions for better trend comparison.
FAQ
- Can I test only some items? Yes. The tool converts totals from completed items and shows confidence guidance.
- How often should I retest? Every 2-4 weeks is a practical interval for tracking change.