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’s Flexibility Tester is an easy-to-use online tool that checks how flexible your body is. Whether you’re an athlete, a yoga lover, or just starting your fitness journey, this tool helps track your body’s movement. People around the world now use it daily through our WordPress website, where it also includes a handy PDF export feature.
How Do I Use a Flexibility Tester?
Using TaekwondoKing’s Flexibility Tester is simple. Just follow the step-by-step instructions on the tool:
- Choose your test (e.g., sit and reach).
- Follow the position guide.
- Record your results.
- Download or print your results using the PDF feature.
It works on mobile, tablet, or desktop. No special app is needed.
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What You Will Need
To use the TaekwondoKing’s Flexibility Tester properly, here’s what you need:
- A yoga mat or a clean floor space
- A ruler or measuring tape
- Comfortable clothes
- A phone or computer with internet access
Why Our Flexibility Tester?
Why should you use our Flexibility Tester over others? Here are the top reasons:
- Free and accessible worldwide
- Instant results and feedback
- PDF export to save or share
- Works on any device
- Beginner-friendly with guides
Why Use a Customized Flexibility Tester?
TaekwondoKing’s customized Flexibility Tester gives you more control over your testing. You can select the type of movement to measure and track progress over time. This helps you personalize your health and fitness goals.
Benefits of a Customized Flexibility Tester
Here’s why our customized Flexibility Tester stands out:
- 🎯 Tracks individual progress
- 🔄 Allows repeated testing
- 📊 Shows detailed flexibility data
- 📝 Exportable results for trainers or doctors
- 🌐 Works for different age groups and needs
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 |
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Who Should Not Use This Tool?
While it’s safe for most people, some should avoid using this tool, such as:
- People with recent injuries
- Those with joint pain or chronic conditions
- Pregnant individuals without doctor approval
- Children under 10 without adult supervision
Always talk to a medical expert before testing if you have health concerns.
Try Now Again
The TaekwondoKing’s Flexibility Tester is a smart, simple tool to check and improve your range of motion. With features like PDF export and custom testing, it works great for people of all fitness levels. Try it now on our WordPress site and see how flexible you really are!
FAQs About a Flexibility Tester
What is a flexibility tester?
A flexibility tester is a tool or method used to measure the range of motion (ROM) of a joint or a group of joints. It provides a way to quantify your flexibility, which is essential for assessing physical fitness and identifying potential imbalances or limitations.
What are the different types of flexibility tests?
There are many types of flexibility tests, each targeting a different part of the body. Some of the most common include:
- Sit-and-Reach Test: Measures the flexibility of the hamstrings and lower back.
- Shoulder Stretch Test (or Apley’s Scratch Test): Assesses the flexibility of the shoulder joint.
- Trunk Rotation Test: Evaluates the rotational flexibility of the spine.
- Goniometer: A protractor-like device used by healthcare professionals to measure joint angles directly.
Why is it important to test flexibility?
Testing your flexibility helps you understand your body’s capabilities and limitations. It is crucial for:
- Injury Prevention: Identifying tight muscles or joints that could be prone to injury.
- Performance Enhancement: Improving your range of motion can enhance athletic performance and efficiency in various movements.
- Tracking Progress: Measuring your flexibility over time allows you to see the results of your stretching or mobility routine.
- Overall Health: Maintaining good flexibility is essential for everyday activities and can help reduce the risk of back pain and other muscular issues.
How accurate are flexibility tests?
The accuracy of a flexibility test depends on the method and the person performing it. While a tool like a goniometer can provide a very precise measurement, tests like the sit-and-reach offer a good, reliable estimate. Consistency in testing protocol is key to ensuring that results are comparable over time.
Should I warm up before a flexibility test?
Yes, a proper warm-up is almost always recommended. Performing a flexibility test with “cold” muscles can lead to inaccurate results and, more importantly, increase the risk of injury. A light warm-up and some dynamic stretches will help prepare your muscles and joints for the test.
Can I use a flexibility tester at home?
Absolutely. Many flexibility tests, such as the sit-and-reach and the shoulder stretch test, can be easily performed at home with minimal equipment (e.g., a ruler or tape measure and a wall). There are even smartphone apps that act as goniometers to measure joint angles.
What does a “good” flexibility score mean?
A “good” flexibility score is relative to your age, gender, and the specific test being performed. There are often normative data charts available for common tests that can help you compare your results to others in your demographic. However, the most important thing is to have a functional range of motion for your daily activities and to see personal improvement over time.
How often should I test my flexibility?
You can test your flexibility every 6-8 weeks to monitor your progress. This gives you enough time to implement a stretching or mobility routine and see tangible improvements.
Do genetics play a role in flexibility?
Yes, genetics can influence a person’s natural flexibility. Factors like joint structure, the length of your ligaments and tendons, and the elasticity of your muscles can be inherited. However, regardless of genetics, everyone can improve their flexibility through consistent stretching and mobility exercises.
What are the common mistakes to avoid when taking a flexibility test?
- Bouncing or jerking movements: Your movements should be slow and controlled to avoid injury.
- Holding your breath: Breathe normally throughout the test.
- Skipping the warm-up: Always warm up your muscles beforehand.
- Incorrect form: Make sure you follow the specific instructions for the test to get an accurate and safe result (e.g., keeping your knees straight for the sit-and-reach test).
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