Skip navigation

Flexibility

Frontsplit 4 (Dominio público)



DEFINITION

The body´s ability to move joints and muscles through a full range of motion without pain or injury.

 

TYPES

Static flexibility: is the ability to move joints and muscles through a full range of motion without movement (between 10 to 30 seconds).

Dynamic flexibility: is the ability to move muscles and joints through their full range of motion during active movement in daily activities, sports, and exercise.

mohamed mahmoud. Woman Dancing (CC0)


BENEFITS

  • Reduces injuries
  • Less pain

  • Improves posture and balance

  • Improves state of mind

  • Improves physical performance

TEST

There are a lot of flexibility tests, but you will practice Sit and Reach test

Goal: This test measures the flexibility of the lower back and hamstring muscles.

Equipment required: sit and reach box (or alternatively a ruler can be used, and a step or box).

Procedure: The student keeps sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the student reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level. The student reaches out and holds that position for at one-two seconds while the distance is recorded.