Flexibility Score Tester
Welcome to the Flexibility Test!
This interactive tool will help you assess your hamstring, hip, and shoulder flexibility. Follow the on-screen instructions for each stretching test, and based on your input, our system will estimate your flexibility and provide personalized tips to increase your range of motion.
Please be honest with your self-assessment for the most accurate results and helpful tips. Remember to warm up lightly before attempting any stretches.
Your Information
Flexibility Tests
1. Hamstring/Lower Back Flexibility (Sit and Reach Test)
Sit on the floor with your legs straight and feet together. Keep your knees straight and reach forward as far as you can towards your toes.
2. Hip Flexibility (Butterfly Stretch)
Sit on the floor, bring the soles of your feet together, and let your knees fall out to the sides. Gently press your knees towards the floor.
3. Shoulder Flexibility (Behind Back Reach)
Reach one arm over your shoulder and the other arm up your back. Try to touch your hands.
Your Flexibility Report
Personal Information:
Name:
Gender:
Date:
Flexibility Estimates:
Hamstring/Lower Back:
Hip Flexibility:
Shoulder Flexibility:
Tips to Improve Range of Motion:
Generating tips…
About Flexibility Tester
The TaekwondoKing Flexibility Tester is an online fitness assessment tool designed to measure your range of motion (ROM) and body flexibility. Whether you’re a martial artist, yoga enthusiast, physiotherapy patient, athlete, or beginner in fitness, this tool helps track your flexibility with ease.
Built on a WordPress platform, the tool is accessible worldwide, works on desktop, mobile, or tablet, and even includes a PDF export feature for sharing with trainers, physiotherapists, or sports doctors.
How Do I Use a Flexibility Tester?
Using the Flexibility Tester is quick and simple:
- Choose Your Test – Options like the Sit-and-Reach Test, Shoulder Stretch (Apley’s Scratch Test), or Trunk Rotation Test.
- Follow the Guide – Position your body correctly using step-by-step visuals.
- Record Your Results – Measure your flexibility range.
- Save or Share – Export your results to PDF for health tracking, rehab programs, or progress reviews.
✅ Works on iOS, Android, Windows, Mac – no extra app required.
What You Will Need
To get accurate results from the Flexibility Tester, prepare:
- A yoga mat or clean floor space
- A ruler or measuring tape (used in sports science, physical therapy, and biomechanics)
- Comfortable workout clothes
- A phone, tablet, or computer with internet access.
Why Our Flexibility Tester?
Here’s why TaekwondoKing’s tool stands out from other online fitness apps:
- Free and global access
- Instant results and feedback
- PDF export for progress tracking
- Cross-device support (works on any OS or browser)
- Beginner-friendly with guides for home, gym, and rehab.
Why Use a Customized Flexibility Tester?
Unlike generic tools, TaekwondoKing’s customized version allows you to:
- Select specific flexibility tests (hamstrings, spine, shoulders, hips)
- Perform repeated assessments to monitor long-term progress
- Get mobility and flexibility data reports
- Export results for personal trainers, physiotherapists, and sports physicians
- Adapt testing to different ages, fitness levels, and athletic needs.
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Benefits of a Customized Flexibility Tester
Here’s why our customized Flexibility Tester stands out:
- Tracks athletic performance improvements
- Supports rehabilitation programs in physiotherapy & sports medicine
- Helps prevent injuries in Taekwondo, martial arts, yoga, dance, and athletics
- Enhances everyday mobility for office workers and older adults
- Provides objective data for coaches, trainers, and wellness professionals
Our Happy Customers’ Cities
From Chicago to Miami, users of TaekwondoKing’s online tools turn living rooms and garages into personal dojos. On taekwondoking.com, members complete everything from flexibility tests to reaction speed drills, then share their results with pride. It’s heartwarming to see how tools like the Smart Flexibility Tester or Training Roadmap Generator empower people across cities to grow stronger and more confident. Whether you’re logging a sit‑and‑reach test or customizing a training plan, these tools make progress feel real—and many users send in pictures or notes saying how much they’ve improved.
| Country | Cities |
| United States | New York, Los Angeles, Chicago, Houston, Phoenix, Philadelphia, San Antonio, San Diego, Dallas, San Jose, Austin, Jacksonville, Fort Worth, Columbus, Indianapolis, Charlotte, San Francisco, Seattle, Denver, Washington D.C., Boston, El Paso, Detroit, Nashville, Portland, Memphis, Oklahoma City, Las Vegas, Louisville, Baltimore, Milwaukee, Albuquerque, Tucson, Fresno, Sacramento, Mesa, Kansas City, Atlanta, Colorado Springs, Raleigh, Omaha, Miami, Virginia Beach, Long Beach, Oakland, Minneapolis, Tulsa, Wichita, New Orleans, Arlington, Cleveland, Tampa, Aurora, Anaheim, Honolulu |
| Canada | Toronto, Montreal, Vancouver, Calgary, Edmonton, Ottawa, Winnipeg, Quebec City, Hamilton, Kitchener, London, Victoria, Halifax, St. Catharines, Oshawa, Windsor, Saskatoon, Regina, St. John’s, Barrie, Kelowna, Abbotsford, Guelph, Kingston, Thunder Bay, Moncton, Sudbury, Lethbridge, Brantford, Nanaimo, Fredericton |
| France | Paris, Marseille, Lyon, Toulouse, Nice, Nantes, Strasbourg, Montpellier, Bordeaux, Lille, Rennes, Reims, Le Havre, Saint-Étienne, Toulon, Grenoble, Dijon, Angers, Nîmes, Villeurbanne, Clermont-Ferrand, Le Mans, Aix-en-Provence, Brest, Tours, Amiens, Limoges, Metz, Besançon, Perpignan, Orléans, Caen, Boulogne-sur-Mer, Rouen, Mulhouse, Nancy, Argenteuil, Montreuil, Saint-Denis |
| Germany | Berlin, Hamburg, Munich, Cologne, Frankfurt, Stuttgart, Düsseldorf, Dortmund, Essen, Leipzig, Bremen, Dresden, Hanover, Nuremberg, Duisburg, Bochum, Wuppertal, Bielefeld, Bonn, Münster, Karlsruhe, Mannheim, Augsburg, Wiesbaden, Gelsenkirchen, Mönchengladbach, Braunschweig, Chemnitz, Kiel, Aachen, Halle, Magdeburg, Freiburg, Krefeld, Lübeck, Rostock, Oldenburg, Osnabrück, Paderborn, Heidelberg |
| Italy | Rome, Milan, Naples, Turin, Palermo, Genoa, Bologna, Florence, Bari, Catania, Venice, Verona, Messina, Padua, Trieste, Taranto, Brescia, Prato, Reggio Calabria, Modena, Parma, Perugia, Livorno, Cagliari, Foggia, Rimini, Salerno, Ferrara, Sassari, Latina, Monza, Syracuse, Pescara, Bergamo, Forlì, Trento, Vicenza, Terni, Bolzano, Novara, Piacenza, Ancona, Andria, Udine, Arezzo, La Spezia |
| Netherlands | Amsterdam, Rotterdam, The Hague, Utrecht, Eindhoven, Groningen, Tilburg, Almere, Breda, Nijmegen, Apeldoorn, Enschede, Haarlem, Arnhem, Zaanstad, Amersfoort, ‘s-Hertogenbosch, Haarlemmermeer, Maastricht, Leiden, Dordrecht, Zoetermeer, Ede, Zwolle, Emmen, Westland, Deventer, Delft, Leeuwarden, Alkmaar, Heerlen, Venlo, Helmond, Hilversum, Amstelveen, Hengelo, Purmerend, Roosendaal, Schiedam, Spijkenisse |
| Poland | Warsaw, Kraków, Łódź, Wrocław, Poznań, Gdańsk, Szczecin, Bydgoszcz, Lublin, Białystok, Katowice, Gdynia, Częstochowa, Radom, Toruń, Sosnowiec, Rzeszów, Kielce, Gliwice, Zabrze, Olsztyn, Bielsko-Biała, Bytom, Rybnik, Ruda Śląska, Tychy, Opole, Gorzów Wielkopolski, Elbląg, Płock, Wałbrzych, Włocławek, Tarnów, Chorzów, Koszalin, Kalisz, Legnica, Grudziądz, Jaworzno, Słupsk |
| Spain | Madrid, Barcelona, Valencia, Seville, Zaragoza, Málaga, Murcia, Palma, Las Palmas de Gran Canaria, Bilbao, Alicante, Córdoba, Valladolid, Vigo, Gijón, L’Hospitalet de Llobregat, Vitoria-Gasteiz, A Coruña, Granada, Elche, Oviedo, Badalona, Terrassa, Sabadell, Jerez de la Frontera, Móstoles, Alcalá de Henares, Cartagena, Fuenlabrada, Almería, Leganés, Getafe, Burgos, Salamanca, Huelva, Albacete, Castellón de la Plana, Cádiz, Logroño, Santa Cruz de Tenerife, Badajoz, Lleida, Jaén, Tarragona, Ourense, Algeciras, Donostia-San Sebastián |
| Sweden | Stockholm, Gothenburg, Malmö, Uppsala, Västerås, Örebro, Linköping, Helsingborg, Jönköping, Norrköping, Lund, Umeå, Gävle, Borås, Södertälje, Eskilstuna, Halmstad, Karlstad, Växjö, Sundsvall, Luleå, Trollhättan, Östersund, Falun, Kalmar, Kristianstad, Skövde, Karlskrona, Uddevalla, Lidköping, Motala, Landskrona, Köping, Strängnäs, Falkenberg, Trelleborg, Ängelholm, Hässleholm, Borlänge, Falun, Nyköping, Varberg, Örnsköldsvik, Enköping, Västervik, Ystad |
| United Kingdom | London, Birmingham, Glasgow, Liverpool, Bristol, Manchester, Sheffield, Leeds, Edinburgh, Cardiff, Leicester, Bradford, Coventry, Nottingham, Newcastle upon Tyne, Belfast, Kingston upon Hull, Stoke-on-Trent, Derby, Wolverhampton, Swansea, Southampton, Portsmouth, Plymouth, Norwich, Reading, Preston, York, Southend-on-Sea, Peterborough, Brighton and Hove, Bournemouth, Milton Keynes, Aberdeen, Warrington, Doncaster, Oxford, Poole, Ipswich, Guildford, Cambridge, Middlesbrough, Blackpool, Wrexham, Luton, Eastbourne, Chelmsford, Colchester |
Who Should Not Use This Tool?
While safe for most, avoid use if:
- You have recent injuries
- You suffer from arthritis, chronic joint pain, or back disorders
- You are pregnant (without a doctor’s approval)
- You are under 10 years old without adult supervision
👉 Always consult a doctor, physiotherapist, or sports physician before testing if you have medical concerns.
Try Now Again
The TaekwondoKing Flexibility Tester is your all-in-one tool for fitness tracking, martial arts training, yoga mobility, and physiotherapy rehab.
✅ Online tool, no downloads
✅ PDF export for trainers and doctors
✅ Works for athletes, beginners, and wellness seekers
👉 Try it now on our Taekwondoking website and see how flexible you really are!
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FAQs About a Flexibility Tester
A flexibility tester is a tool or method that measures the range of motion (ROM) in a joint or group of joints. It’s used in fitness testing, biomechanics, sports science, and rehabilitation to check mobility.
1. Sit-and-Reach Test → Hamstrings + lower back
2. Shoulder Stretch Test (Apley’s Scratch Test) → Shoulder mobility
3. Trunk Rotation Test → Spinal rotation
4. Goniometer Measurement → Medical-grade tool used by physiotherapists
✅ Injury prevention
✅ Improved athletic performance
✅ Posture correction
✅ Tracking long-term progress
✅ Better everyday health
1. Goniometers provide medical precision
2. Field tests like Sit-and-Reach give reliable, repeatable estimates
👉 The key is consistency in how you measure.
Yes. Do 5–10 minutes of light warm-up or dynamic stretching before testing. Cold muscles may limit results and increase injury risk.
Absolutely. With just a ruler, yoga mat, and wall space, you can test at home. Many fitness apps and online tools now use AI-based mobility analysis for convenience.
It depends on age, gender, and test type. Charts exist for comparison, but the key is the functional range of motion for daily life and personal progress.
Every 6–8 weeks is ideal. This gives time for your stretching and mobility training to show real improvement.
Yes. Joint structure, tendon length, and muscle elasticity are partly genetic. Still, consistent stretching and yoga training can improve flexibility for everyone.
🚫 Bouncing or jerking movements
🚫 Holding your breath
🚫 Skipping warm-up
🚫 Using poor form (e.g., bent knees in Sit-and-Reach)
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