What Is Flexibility Testing?
Flexibility is the ability of joints to move through the full range of motion (ROM). It is one of the five main components of physical fitness (along with strength, endurance, speed and coordination).
Good flexibility helps prevent injuries, improves sports technique, reduces muscle imbalance and back pain. Flexibility testing can be static (measuring the maximum achievable range of motion) or dynamic (measuring resistance to movement).
Sit and Reach (Sit-and-Reach)
A classic flexibility test for the back and posterior thigh muscles. While sitting on the floor, reach forward as far as possible with your hands.
Shoulder Flexibility
Apley Scratch test — reaching with the hands behind the back. It measures overall shoulder flexibility. Important for swimmers and throwers.
Goniometry
Precise measurement of joint range of motion in degrees using a goniometer. The gold standard.
Functional Tests
Deep squat, knee raise (Thomas test) and hip extension tests. They assess functional flexibility.
📊 Sit-and-Reach Norms (cm)
| Level | Men 18-25 | Men 26-35 | Women 18-25 | Women 26-35 |
|---|---|---|---|---|
| Excellent | >40 | >38 | >45 | >42 |
| Good | 35-40 | 33-38 | 40-45 | 37-42 |
| Average | 28-34 | 26-32 | 33-39 | 30-36 |
| Poor | 21-27 | 19-25 | 26-32 | 23-29 |
| Very Poor | <21 | <19 | <26 | <23 |
How to Perform a Flexibility Test
The most common flexibility test is the seated reach (sit-and-reach) test. Sitting on the floor with straight legs, slowly bend forward and push the measuring device with your fingertips. It is important to move slowly, without sudden swings, and to warm up lightly before the test.
Several attempts are made, and the best result is recorded. The test measures not only flexibility but also the mobility of the lower back and posterior thigh area, so it is widely used to assess overall physical fitness.
How to Interpret the Result
The result reflects the flexibility of the lower back and posterior thigh area, but evaluate it according to age and sex tables. Flexibility is highly individual and depends on body structure — long arms or a short torso can produce a better result regardless of training level.
The most important thing is your own change: an improving result indicates an increasing range of motion. Do not compare yourself with others, because body proportions cause large differences.
Common Mistakes
- Sudden swings — increase the risk of injury and give an inaccurate result.
- Cold muscles — without a warm-up, the result is worse than actual.
- Bent knees — this makes the result appear better, but the test is performed incorrectly.
- Comparison with others — body proportions cause large differences.
- Irregular testing — flexibility changes, so it is important to measure under similar conditions.
When the Result Is Unreliable
The result is misleading if you tested without a warm-up, in the morning when muscles are stiffer, or after an injury. Flexibility changes during the day, so measure at a similar time. Related tests: horizontal jump and body composition test.
💡 Practical Tips
Do a light warm-up before the test — a few minutes of walking or light movement is enough to prepare the muscles. Perform the test at a similar time of day, because flexibility naturally varies throughout the day.
Instead of one-off measurements, track the trend: regular, even small improvements in your result show that stretching and movement exercises are beneficial. Do not seek quick results — flexibility increases gradually.
Stretching exercises give the best result when performed regularly, not only before the test. You will not improve flexibility overnight — devote several weeks of consistent work and only then evaluate changes.
If the result does not change for several weeks, review the frequency and technique of your stretching exercises — flexibility requires regular rather than infrequent intense work. Do not forget the warm-up before each attempt.
Perform the test regularly, for example every few weeks, and record the results — this way you will see whether stretching exercises provide real benefits or whether it is worth changing your approach to flexibility training.