Flexibility Assesment

Flexibility Assesment:

OVERHEAD SQUAT:

To execute the drill properly requires a significant amount of flexibility around the

shoulder, hip and ankle joints.

How to execute:

Stand with your feet slightly wider than shoulder width apart and descending into a squat. Take a light stick and hold it with a wide grip.Position your feet to point straight ahead or slightly out to the sides. Next, raise the bar over your head until your arms are completely straight outside of your peripheral vision. Now squat without allowing your arms tocome forward, rounding your back or letting your heels come off the ground.

Analysis:

Limited flexibility of hip flexors, quads, calves and shoulders.

The fix:

Incorporate flexibility training of 10 to 15 minutes atleast twice or thrice a week.

TRUNK ROTATION:

Restrictions in your ability to rotate the torso indicates tightness in the oblique muscles, in the side that you are turning away from. Tightness / disparity on each side can alter your ability to perform several important lifts. Greater stress is incurred on one side than the other setting the stage for injury or lopsided development.

How to execute:

Sit on the floor in the threshold of a doorway with your legs crossed and one foot on each side of the door jam. Next, fold your arms across your body and touch your fingertips to your shoulders as shown. Once in this position, rotate as far as you can to one side, keeping your back straight and your shoulder blades pinched together throughout the movement.

Analysis:

Optimal trunk rotation on both sides.

ARCHED BACK GOOD MORNING:

The goal of this test is to lean forward at the waist while maintaining a slightly arched back to assess the functional flexibility of the hamstrings.

How to execute:

Take a stick and keep it along the upper part of your trapezius as if to perform a set of squats. Maintaining a slight bend in your knees, lift your chest up to create a nice arch in your lower back. Now all you have to do is lean forward at the waist without rounding your back or straightening your legs.

Analysis:

Limited hamstring flexibility.

The fix:

Hamstring stretches twice a week.