Sit and Reach
Lower Back / HamstringsChecks lower back and posterior leg flexibility
3: Reach mid-shin
Flexibility Assessment Test
Online flexibility assessment test with multi-area scoring, total level conversion, and targeted stretching guidance for training reference
Flexibility Test Items
Shoulder Mobility
ShoulderChecks shoulder joint range of motion
3: slight bend
Hip Mobility
HipChecks hip flexion and abduction mobility
3: 90-120 deg
Hamstring Flexibility
HamstringChecks hamstring flexibility
3: 30-60 deg
Calf Flexibility
CalfChecks calf muscle flexibility
3: heel lift needed
Spine Mobility
SpineChecks spinal flexion and extension mobility
3: mildly limited
Assessment Result
Complete items and click "Assess Flexibility" to view the result.
Basic Stretching Routines
Hamstring Stretch
Sit with one leg straight and the other bent, sole to inner thigh. Lean forward to reach the toes, hold 20-30 seconds, 2-3 sets each side.
Hip Flexor Stretch
Kneel on one knee and step the other foot forward. Shift hips forward to feel stretch, hold 20-30 seconds, 2-3 sets each side.
Shoulder Stretch
Bring one arm across the chest and gently pull the elbow with the other hand. Hold 20-30 seconds, 2-3 sets each side.
Calf Stretch
Place hands on a wall, extend one leg back with heel down and knee straight, then lean forward. Hold 20-30 seconds, 2-3 sets each side.
Spinal Rotation Stretch
Sit upright, cross legs, and rotate slowly to each side. Hold 10-15 seconds, 2-3 sets per side.
Test Notes
Warm up before testing, move slowly, and avoid bouncing. Stop immediately if pain appears, and only track scores when testing is pain-free.
Flexibility Level Standards
6-10 pts
Poor, needs focused improvement with daily stretching
11-18 pts
Average, clear room to improve with 3-4 sessions weekly
19-24 pts
Good, maintain current flexibility habits
25-30 pts
Excellent, keep your current training rhythm
Documentation
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.