Are you too flexible for stretching? 

 

On an almost weekly basis we field the question, “Is yoga/pilates good for me?” And you’d be amazed how often people are stretching their body at a detriment to their health because they are already FAR TOO FLEXIBLE.

It is hard to answer this question without more questions. The clarity of fitness and health is dependent on the individual’s body and goals. Plus, when you go in search of a solution, the internet is FULL of answers but NO questions. 

 

To be accurate we have to ask further questions, gaining clarity of information as well as mutual understanding. 

 

However, we can do a few tests on our own. 

 

This page was designed to answer the question: What is your body’s level of congenital laxity? 

In other words, how naturally flexible are you?

 

This test is one of many we do in the assessment process at Grit Gym that can answer the question, “Do I focus more on stretching or stability?” 

 

Let’s find out. 

 

 

IMPORTANT NOTE: 

Do NOT apply excessive force with these tests. They are intended for passive movement. Tension and effort should be minimal. 

 

If a test causes pain, STOP. Pain is NOT weakness leaving the body. It is a signal that something is wrong. It is the body screaming for you to stop.

 

This is NOT a competition. It is a way to gauge congenital laxity. A high or low score is neither good nor bad. It simply is. What matters is what we do with the information found. 

 

Please be nice to your body. Health is the absolute MOST important resource to your experience in life. You cannot enjoy your relationships, time, or money without your health, but you can improve each with it. Take good care of what you have and build upon the hand you’ve been dealt. 

Pinky Extensibility: 

  • Place the test hand and elbow on a flat surface. Use opposing hand to apply minimal force to lift pinky. Do NOT apply additional force,  or try to get a higher score by pulling harder. When you have your number, switch hands and repeat.

  • Then enter score for each side in the appropriate boxes on the right side of your screen. 

  • The picture shows a 3

Over Under Shoulder: 

  • For this test, you will add the upper arm score with your lower arm score. The Right side score is when the arm the Right arm is above. The Left side score is when the left arm is above. 

  • Right side: Take you right hand, point it to the sky. Then fold the arm by bending at the elbow and very passively reach down the spine of the upper back. Now take you left hand behind your back, bend at the elbow and reach up the spine of your lower back. Do NOT force either arm to reach past a point of comfort? Be passive. Reverse sides and repeat.

  • To score, observe distance of hands from each other according to the picture shown. Add the two scores together. 

  • The picture shows the right side. Over arm is a 3 and the under arm is a 4 making a right Side score of 7

Knee Extensibility: 

  • Stand tall, extending the knee as though to relax back into a “lazy” position. Observe the angle the knee is willing to comfortably extend into. Do NOT apply force or try to squeeze the quad to increase angle. Simply score to the best of your view and enter it in the box to the right of your screen. 

  • Then enter score for each side in the appropriate boxes on the right side of your screen. 

  • The picture shows a 4

Elbow Extensibility: 

  • Stand tall, in erect posture. Reach your arm directly in front of your chest so that hand is approximately the  same height as shoulder. Passively extend the elbow and observe the angle it sits in with comfort. Do NOT apply excessive force, to do so will create a false test and cause injury to a delicate joint.

  • The picture shows a 4

Prone Hip Hinge: 

  • Stand tall, take a deep breath. With legs stiff but not locked at knee, exhale while lowering your hands down towards the toes but NOT with the intention of getting to your toes. Let the hands hang relaxed and observe the distance from the hands to the ground. If your palms lay flat on

  • Touching the floor is a 5

  • The picture shows a 4

Twist

  • For this test, you will add the rotation at the shoulders with the rotation at the hips. 

  • To perform test, stand tall, slowly (with zero momentum) rotate the head to the right, then follow with rotation at the shoulders and finally rotation at the hips. Make sure to move the head FIRST. 

  • Observe the distance the shoulders and hips travel. A 45degree angle at the hips and a 90degree angle at the shoulders, in comparison to the feet is a 3 for each making a right side score of 6. 

Thumb Extensibility: 

  • Use opposing hand to apply minimal force to lift thumb towards wrist. Do NOT apply additional force,  or try to get a higher score by pulling harder. When you have your number, switch hands and repeat.

  • Then enter score for each side in the appropriate boxes on the right side of your screen. 

  • The picture shows a 4

Side Bend: 

  • To perform, stand tall, slide the hand down one side of the body. Do NOT force the hand down past comfort. Observe the distance from the knee and use this for your score. 

  • The picture shows a 4

Ankle Dorsiflexion: 

  • To perform, stand tall and point the toe back toward the same side knee.

  • The score is part distance from the ground, part distance from the shin

  • Judge accordingly and put your score in the appropriate box to the right of your screen. 

  • The picture shows a 4

Enter your email below to find out what your Laxity Test score means!

CONTACT US:

 

3599 Dolphin Drive 64H

Iowa City, IA 52240

 

319.855.7768

 

info@gritgym.com

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