Trunk Flexibility Test #3: Seated forward bend

A tight upper or lower back limits your range of motion. To do this test stretch, follow these steps:
1. Sit on a chair with your feet flat on the floor.

2. Inhale and as you exhale round forward a far as you comfortably can, bending at your hips.

3. Make a note at what place on the clock face the back of your head points to.
• 1:00 is tight.
• 2:00 is healthy range of motion.
• 3:00 is very flexible.

Trunk Flexibility Test #2: Standing side bend

To do this test stretch, follow these steps:
1. Stand with your feet hip-width apart and your back straight, abdominals lifted, and your shoulders down.

2. Place your right hand overhead and your left arm to your side.

3. Inhale and as you exhale bend to the left side, reaching the fingers on your left hand down the side of your leg
Try to keep your shoulders and hips facing the front, avoiding even the slightest rotation in the spine.

4. Make a note on the Flexibility Self-Evaluation Worksheet at what place on the clock face the top of your head points to.
• 1:00 is tight
• 2:00 is healthy range of motion
• 3:00 is very flexible

5. Repeat this stretch on your other side (to stretch the left side).
• 11:00 is tight
• 10:00 is healthy range of motion
• 9:00 is very flexible

Trunk Flexibility Test #1: Seated rotation

To do this test stretch, follow these steps:
1. Sit up tall in a chair with your back straight, your abdominals lifted, and your shoulders down.

2. Place your left arm on the outside of your right thigh and your right hand on the back seat of your chair.
This position helps you turn your upper body at the waist in the next step.

3. Inhale and as you exhale twist at your waist as if you were trying to look behind you.
Remember to keep both shoulders down and to look out in front of you, not at the floor.

4. Make a note on what place on the clock your chest faces.
• 1:00 is tight.
• 2:00 is a healthy range of motion.
• 3:00 is very flexible.

5. Repeat this stretch by rotating to your left side and record the results.
• 11:00 is tight.
• 10:00 is a healthy range of motion.
• 9:00 is very flexible.

Chest Flexibility Test

To test the flexibility of your chest, follow these steps:

• Stand up tall with your back straight, your abdominals lifted, your shoulders down, and your arms at your sides.
• Inhale and bring your arms straight out in front of you at chest height.
• Exhale and open your arms to the side (palms facing forward) as far as you can without arching your back.
• Keep your shoulder blades down and stable.
• Make a note on your worksheet at what place on the clock your hands point.
• • 10:00 and 2:00 are tight.
• • 9:00 and 3:00 are a healthy range of motion.
• • 8:00 and 4:00 are very flexible.

Shoulders Flexibility Test

This simple movement can tell you a lot about the range of motion in your shoulders. To do this test stretch, follow these steps:

• Stand up tall with your back straight, your abdominals lifted, your shoulders down, and your arms to your side.
• Inhale and as you exhale lift your right arm straight forward, moving it as far overhead as you can. Remember to keep your shoulders down and don’t let your back arch. Stop moving if you feel pain in your shoulder. Make a note on your Flexibility Self-Evaluation Worksheet at what place on the clock face your hand points.
• 10:00 is tight.
• 12:00 is a healthy range of motion.
• 1:00 is very flexible.
• Repeat this stretch with your left arm and mark your results on the worksheet.
• 2:00 is tight.
• 12:00 is a healthy range of motion.
• 11:00 is very flexible.

Neck flexibility test

The chin-to-chest neck stretch gives you an idea of how tight the muscles are in your neck.
To test the muscles in this area, stretch following the steps below:

1. Sit up tall in a chair with your back straight, arms at your sides, and your shoulders down. Don’t round your back forward.
2. Inhale and as you exhale drop your chin down toward your chest.
3. Make a note on your Flexibility Self-Evaluation Worksheet at what place on the clock face the top of your head points. Imagine that the clock face is centered on the outside of your shoulder.

• 1:00 is tight.
• 2:00 is a healthy range of motion.
• 3:00 is very flexible.

Lateral head tilt

The lateral head tilt stretches the muscles that run along the sides of your neck: anterior, middle, and posterior scalenes. These muscles attach to the upper rib cage, so to get an effective stretch, you have to anchor your shoulder blades down as you tilt your head to the side.
To do this stretch, follow these steps:

1. Inhale as you lift your shoulders up to your ears with your arms straight down at your sides.
2. Exhale and lower your shoulders and anchor your shoulder blades in place to provide a firm foundation for the stretch.
3. Tilt your head to the left side, moving your left ear toward your left shoulder, being very careful not to lift your right shoulder.
4. Imagine that you’re holding a very heavy book in your hand as you tilt your head to the opposite side. This thought may help you keep your right shoulder down and allow you to feel the stretch more.
5. Hold the stretch for two or three deep breaths and then lift your head back to center.
6. Inhale as you lift your shoulders again; exhale as you lower your shoulders.
7. Repeat the stretch on the right side.

A few do’s and don’ts for this stretch:

• Do be aware of your muscles in your upper back holding your shoulder down.
• Do breathe as you hold the stretch.
• Do sit or stand up tall as you hold the stretch.
• Don’t tilt from your waist.
• Don’t let your opposite shoulder lift as you tilt your head.