Flexibility
What is Body Flexibility?
The fourth basic component of physical fitness,
body flexibility is the range of motion around a joint. Meaning, the body's
ability to move joints throughout their full range of motion, thus increasing
muscle-usage and overall physical mobility. Suppleness and flexibility
in the joints can help reduce
injuries in all types of exercises, and enhances balance and physical
cordination.
How to Measure Your Flexibility?
Sit-and-Reach Test
Sit on the floor in an upright position with your legs stretched out in
front of you. Stretch your arms in front of you and reach forward towards
your toes. The closer you get to your toes, the more flexible your body.
This is a good measure of the flexibility of the lower back, and backs
of the upper legs.
Touch-Your-Toes Test
Stand upright with your feet shoulder-width apart. Bend at the waist,
reaching towards the floor without bending your knees. See how close you
can get to your toes.
Shoulder-Flexibility Test
Take your right arm and reach down your back as far as possible. Reach
your left hand up your back and try to touch your right hand.
How to Improve Your Flexibility?
To improve your flexibility, choose exercises
that lengthen the muscles such as swimming,
selected calisthenics or a basic stretching
workout. Alternatively, consider joining specialist classes on Yoga
or Pilates.
Warming-Up and Cooling Down
Flexibility can also be improved with stretching
exercises during regular warm-ups and cool-downs when starting and
ending an exercise program. See Warm-Ups
Sources include:
- President's Council on Physical Fitness and Sports
- U.S. Department of Health and Human Services
- Centers for Disease Control and Prevention
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