How to test flexibility and balance

In this article, we are challenging you to asses your flexibility and balance with these tests.

Why we should test flexibility and balance

Flexibility and balance assessments may be used to evaluate general health and mobility. However, their relationship with performance is not well understood. As such, results from evaluations of flexibility and balance are typically compared to minimum values that reflect acceptable levels of function.

With respect to flexibility, extreme laxity (or looseness) at a given joint may increase the potential for injury. The process of ageing is often coupled with declines in both flexibility and balance. While diminished balance may be of little concern for most healthy athletes and young people, assessments in those with limited functional mobility or those recovering from an injury play a crucial role in return-to-play or return-to-activity decisions. Therefore, it’s important to collect baseline measures of balance for an athlete or client that can be used for comparison in the event of an injury.

Flexibility and balance tests

The assessments we have looked at to test flexibility and balance are:

Sit-and-reach test
Back-scratch test
Lumbar stability tests (trunk extension, trunk flexion and side bridge)

These are taken from our new and popular book Assessments for Sport and Athletic Performance.

In the book you will also find:

Balance error scoring system (BESS)
Single-leg stance test
Tandem gait test
Shoulder elevation test
Functional reach test
Total body rotation test

As well as assessments for:

Agility
Sprinting
Power
Muscular strength and endurance
Cardiorespiratory fitness

Sit-and-Reach Test

The sit-and-reach test measures a combination of hip and low back flexibility.

Outcome

Sit-and-reach length in centimetres or inches

Equipment Needed

Measuring stick and adhesive tape

Before You Begin

Secure a long measuring stick to the floor and place a strip of tape at the 23-centimetre (9.1 in.) mark. A standardised warm-up followed by moderate-intensity stretching should be conducted prior to beginning the assessment.

Protocol

Shoes/trainers should be removed.
Sit with the measuring stick between your legs and place the bottom of your heels along the tape at the 23-centimetre (or 9.1-in.) mark. Keep your knees straight and your feet 30 centimetres or 10 to 12 inches apart (see figure 5.1).
Now overlap your hands and fingers and slowly reach forward as far as possible along the measuring stick. Once you’ve reached as far as you can, hold that position for two seconds.
Record the greatest length achieved to the nearest centimetre (or 0.25 in.) during the movement, relax prior to making three more attempts.

Sit-and-reach-test-for-flexability-1 — **Figure 5.1** Sit-and-reach test.

Alternatives or Modifications

A sit-and-reach box with heels placed at the leading edge of the box may also be used. For individuals who might experience discomfort during the standard protocols, the back-saver sit-and-reach test examines each leg separately with knee of the uninvolved leg bent and the heel placed on the floor. The back-saver sit-and-reach can be further modified by having the athlete or client sit on a bench with the foot of the uninvolved leg placed on the floor.

Sit and reach test box — Sit and reach box

After You Finish

The highest value of the trials (typically the fourth attempt) is the final result. If a sit-and-reach box is used and the heel placement is not at 23 centimetres (9.1 in.), a zero-point adjustment accounting for the difference may be needed to compare with normative data. For example, if the sit-and-reach box places the heel at 26 centimetres (10.2 in.), subtract 3 centimetres (1.2 in.) from the final result.

Research Notes

While much debate exists regarding the relationship between low-back pain and sit-and-reach values, considerations for sport- and activity-specific requirements may be particularly relevant. Within a given sport, positional characteristics may provide an indication of the potential for success. An analysis of the athletes participating in the National Hockey League Combine demonstrated that, while goalkeepers tended to possess greater body fat and lower strength and explosiveness than other positions, they had significantly greater sit-and-reach scores. This indicates the benefits that flexibility provide when attempting to block shots.

Normative Data

Sit-and-reach classification values are provided in figure 5.3 for boys, figure 5.4 for girls, figure 5.5 for men, and figure 5.6 for women.

Figure 5.3 Sit-and-reach classifications for boys: low—30th percentile; typical—50th percentile; high—70th percentile.

Figure 5.4 Sit-and-reach classifications for girls: low—30th percentile; typical—50th percentile; high—70th percentile.

Figure 5.5 Sit-and-reach classifications across the lifespan for men: low—30th percentile; typical—50th percentile; high—70th percentile.

Sit-and-reach-classifications-across-the-lifespan-for-adults-men

Figure 5.6 Sit-and-reach classifications across the lifespan for women: low—30th percentile; typical—50th percentile; high—70th percentile.

Sit-and-reach-classifications-across-the-lifespan-for-adults-women