The following is a fairly basic one in that I will give you
an indication of your general flexibility in the limbs and trunk. Keep in mind,
however,that
if you need to establish specific flexibility issues,you will need
a professional assessment. This would include an evalution of the strength in
opposing muscle groups, because when muscles cause a limbto move through the
joint’s range of motion,they usually act in cooperating groups.an imbalance
will have an effect on flexibility.
TRUNK
Test 1: PELVIS
Stand sideways in front of a mirror in what feels like a
naturally relaxed position. Place two fingers of the hand furthest from the
mirror on your public bone . place two fingers of the other hand on top of the
hip bone of the leg closest to the mirror.
If the finger of your hip bone are in front of the fingers
on your public bone,it indicates POSTERIOR PELVIC TILT. If your figure are in
line with each other it indicates a neutral posture.
If your pelvis is held In an anterior tilt,you would benefit
from doing
stretches for the lower back,since it is usually arched in people
with this posture.you may also benefit from stretches of the hip flex or muscles,which
are often flexed in this case.
If your pelvis is held ina posterior tilt, you should
include some stretches for the abdominal,which are normally contracted in this
type of posture, and for the hamstrings,also often contracted.
With correct posture, the pelvis lies in a neutral position,
neither for-ward nor back.
Test 2: SPINE FLEXIBILITY/MOBILITY
Sit on a chair, placed sideways to a mirror, so that you can
see the shape of your spine,with your knees bent, lean forward slowly and
attempt to rest your chest on your thighs.
When you have reached the point where your trunk stops moving
forward,look sideways in the mirror and take note of whether your upper, middle
and lower spin is rounded or straight.
If your trunk touches your thighs in this forward-leaning
position and is rounded in all three areas of the back,it indicates that you do
not have a problem with tight back tensors nor with tight posterior leg
muscles,which cross the hip joint and can effect lower back pain frequently
stems from compression of the vertebral discs in this area of the spine.
If any particular area shows tightness and does not curve
easily,this would be the area on which to concentrate in your flexibility
programme.
To maintain good posture you should stretch all the muscles
that cross the hip joint, as well as those on the back of the trunk.
Test 3: SPINE FLEXIBILITY /MOBILITY
Sit on a stool,sideways to a mirror,Elongate your spine and
extend it backward as much as possible with out rolling the pelvis forward.
Look in the mirror to see the shape of your spine.
If your upper, middle and lower spine concave or straight?
If you cane see stiffness on any area of the spine, you
should select stretches for that particular area.
Test 4: PECTORALS (CHEST)
Stand in a relax manner sideways to the mirror and look at
the position of your shoulders in relation to your chest. Do your shoulders
droop forward or in your chest open, with shoulders drawn lightly backward?
If your shoulder droop forward a possible reason is that
your chest muscles are tight. Although there may also be other contributing
factors,such as a weak serrate anterior muscle, It is recommended that you do
the stretches given for the chest area.
Test 5: RHOMBOIDS (UPPER BACK)
Stand side n to the mirror,with a slight turn,so that you
have a better view of your back and shoulder blades .Better still,ask apatner
to stand behind you and look at your shoulders. Are your shoulder blades drawn
together, or are they lying flat against your back?
The optimal position of the
shoulder blades is approximately 51/2
cm (2in) from the Spine.
If they are retracted, your rhomboid muscles may be tight,so
include stretches for this area of the middle back.
Test 6: MIDDLE AND UPPER BACK
Lie on the floor with your legs bent,feet on the floor,and at your side. Keeping your naval pulled in towards your spine, raise your
arms above your chest with the palms facing your feet. Slowly lower the hands
towards the floor behind your head,without arching your lower back.
If you are loose in the middle and upper back muscles, you
will probably be flexible enough to be able to touch the floor with the back of
your hands.if you are unable to do so without arching your lower back.
Test 7: NECK 1
Sit or stand and drop your neck forward. Your chin should
touch your chest. If not,do some stretches for the back of the neck.
Test 8: Neck 2
Drop you head to side and note how far you can go and hoe it feels.
Stiffness in this area will be quite uncomfortable,in which
case you need to add some side neck stretches to your program.
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