Flexibility Assessment Calculator
Assess your flexibility using the scientifically validated sit-and-reach test. Compare your results with age and gender norms and get personalized stretching recommendations.
Sit-and-Reach Test Instructions
Sit on the floor with legs extended, feet against a box. Reach forward as far as possible and hold for 2 seconds. Measure the distance (positive = beyond toes, negative = before toes).
Positive = beyond toes, Negative = before toes
About Flexibility
Flexibility is the ability of your joints and muscles to move through their full range of motion. It's essential for daily activities, injury prevention, and overall mobility.
- • Reduces risk of injury
- • Improves posture and alignment
- • Enhances athletic performance
- • Relieves muscle tension and stress
- • Maintains joint health
Improving Flexibility
Stretching Types
- • Static stretching (hold 30-60 seconds)
- • Dynamic stretching (movement-based)
- • PNF stretching (partner-assisted)
Frequency
- • 3-5 times per week minimum
- • Daily stretching for best results
- • Warm up before stretching
Benefits of Good Flexibility
Injury Prevention
Good flexibility reduces the risk of muscle strains, sprains, and joint injuries during physical activity.
Performance Enhancement
Improved flexibility enhances athletic performance, range of motion, and overall movement efficiency.
Daily Function
Better flexibility improves daily activities, posture, and overall quality of life as you age.
Ready to Improve Your Flexibility?
Use our comprehensive fitness tools to assess your strength, track your progress, and achieve your fitness goals.