Area

What to Do

You Have Good Flexibility if...

Your Flexibility Needs Work if...

Your Flexibility Needs a Lot of Work if...

Rear thigh and lower back (Toe Touch)

Take off your shoes and stand with your feet together and your knees straight but not locked. Bend forward and reach for the floor.

You can touch the floor with little effort and no discomfort in your rear thighs or low back.

You can just touch your toes with little or no discomfort.

You can't touch your toes, or you feel considerable pain when you try. You may be susceptible to lower back problems.

Shoulder

Reach your right hand behind your back and your left hand across your back toward your right shoulder blade. Try to clasp your hands together behind your back.

You can clasp your hands together.

Your fingertips almost touch.

You aren't within an inch of touching your fingertips together. This means you're susceptible to shoulder and neck pain.

Calf and ankle

Sit on the floor with your legs straight out in front of you. Flex your foot so your toes move toward you.

Your toes move enough toward you so that they are beyond perpendicular to the floor.

Your toes bend so they are just in line with your ankles (exactly perpendicular to the floor).

You can barely bend your toes toward you. You may be susceptible to ankle injuries.

Shin

Sitting in the same position as the calf and ankle test, point your toes and stretch them toward the floor.

Your toes touch or nearly touch the floor.

Your toes come to within an inch or so of the floor.

Your toes barely move toward the floor. You may be susceptible to shin splints.

Top, front of hip; buttocks

Lie on your back and hug one knee to your chest; clasp your hands around your shin just below your knee. Keep the other leg straight.

Your straight leg rests on the floor directly in line with your hip, and you can easily hug your bent knee to your chest.

Your leg, when straight, rests along the floor but to the outside of your hip, and you can almost hug your knee to your chest.

Your straight leg doesn't touch the floor, and you can't bring your knee to within a few inches of your chest. You may be susceptible to hip and back pain.

Upper back

Lie on your back with your legs out straight, and lift your arms straight overhead. Now drop your arms back behind you towards the floor.

Your arms easily fall to the floor without your lower back arching up.

Your hands almost touch and your lower back remains in contact with the floor.

Your arms don't come within an inch of touching the floor, and your back arches up. You may be susceptible to upper back and shoulder pain.

Front thigh

Lie on your stomach with one leg straight and bend the other knee so that your heel moves toward your buttocks.

Your heel easily touches your buttocks.

Your heel comes close to but doesn't quite touch your buttocks.

Your heel doesn't come within a few inches of touching your buttocks. You may be susceptible to knee pain.