Flexibility Tests: How to Measure Your Range of Motion

Why Test Your Flexibility?

Testing your flexibility helps you:

You don't need equipment. These simple tests assess major areas.

Lower Body Tests

Sit and Reach (Hamstrings)

How to test:

1. Sit with legs extended, feet against wall

2. Reach toward toes

3. Note where fingertips reach

Results:

Straight Leg Raise (Hamstrings)

How to test:

1. Lie on back, one leg flat

2. Lift other leg straight up

3. Measure angle from floor

Results:

Thomas Test (Hip Flexors)

How to test:

1. Lie on back at edge of table/bed

2. Pull one knee to chest

3. Let other leg hang off edge

4. Observe hanging leg

Results:

Figure-4 Test (Piriformis/Hip External Rotation)

How to test:

1. Lie on back, knees bent

2. Cross one ankle over opposite knee

3. Let knee fall outward

4. Compare sides

Results:

Knee to Chest (Hip Flexion)

How to test:

1. Lie on back

2. Pull one knee toward chest

3. Keep other leg flat

Results:

Upper Body Tests

Shoulder Flexibility (Apley Scratch Test)

How to test:

1. Reach one hand over same shoulder

2. Reach other hand up behind back

3. Try to touch fingers

4. Test both directions

Results:

Chest/Shoulder (Wall Test)

How to test:

1. Stand back against wall

2. Arms at 90°, elbows and wrists against wall

3. Slide arms up overhead

4. Keep contact with wall

Results:

Lat Flexibility

How to test:

1. Lie on back

2. Arms overhead on floor

3. Try to flatten arms to floor

Results:

Spine Tests

Spinal Rotation

How to test:

1. Sit upright

2. Cross arms over chest

3. Rotate torso one direction

4. Note how far you can see behind you

Results:

Thoracic Extension

How to test:

1. Sit against wall, knees bent

2. Try to flatten upper back against wall

3. Raise arms overhead against wall

Results:

Forward Bend (Overall Spine/Hamstrings)

How to test:

1. Stand, feet together

2. Bend forward, reaching toward floor

3. Note where fingertips reach

Results:

Ankle and Calf Tests

Ankle Dorsiflexion (Wall Test)

How to test:

1. Face wall, one foot a few inches away

2. Knee touches wall while heel stays down

3. Measure distance from toes to wall

Results:

Calf Flexibility

How to test:

1. Wall stretch position

2. Note how far back you can step while keeping heel down

Results:

Creating Your Baseline

Test All Areas

Work through each test. Note your results.

Identify Priorities

Which areas are tightest? These need the most attention.

Compare Sides

Significant differences indicate imbalances to address.

Record Results

Write down or photograph your positions for comparison later.

Tracking Progress

Retest Regularly

Celebrate Progress

Even small improvements show your work is paying off.

Adjust Focus

As tight areas improve, shift attention to other areas.

Interpreting Results

"Tight" Doesn't Mean Injured

Limited flexibility is common and improvable.

Compare to Function

Can you do what you need to do? That matters most.

Avoid Over-Comparing

Everyone's baseline is different. Compare to yourself, not others.

Context Matters

Some activities require more flexibility than others.

The Bottom Line

Simple flexibility tests identify tight areas and track your progress. Test yourself, identify priorities, work consistently on tight areas, and retest periodically. Watching your numbers improve keeps you motivated on your flexibility journey.