Do you take care of your joints enough? As you get older, your body naturally becomes less flexible, affecting your ability to move smoothly throughout your daily activities, according to Kate Duncan, a personal trainer and certified AFAA/NASM group exercise instructor from Walkingspree. If your body is too rigid, your joints may not be able to move as freely, causing pain and discomfort. Kate has identified six essential flexibility tests that can determine if your joints are as limber as they were 20 years ago.

Sit and Reach Test

The sit and reach test has stood the test of time as a fundamental assessment tool, and for a good reason. This test focuses on the flexibility of your lower back and hamstrings, which are critical for maintaining mobility and good posture.

1. Begin seated on the floor with your legs extended.
2. Reach your hands toward your toes.

Toe Touch Test

Kate points out that the toe touch test not only assesses hamstring flexibility but also highlights any stiffness in your lower back and calf muscles. It provides insights into the overall function of your posterior chain, indicating how well your body is moving as a whole.

1. Begin standing tall with your feet together or hip-distance apart.
2. Keep your legs straight and arms at your sides.
3. Gradually bend at the hips as you reach toward your toes.
4. Hold for a few seconds at the bottom before returning to the start position.

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Shoulder Reach Test

“The shoulder reach test—where you reach one hand over your shoulder and the other behind your back to try and touch fingers—is great for showing shoulder and upper back range of motion,” says Kate.

1. Stand tall, keeping your shoulders relaxed.
2. Reach one arm over your shoulder and down the back.
3. Simultaneously reach the other arm behind your back and up.
4. Overlap or touch your fingers.
5. Repeat on the other side.

Wall Angel Test

“The wall angel test is another favorite of mine,” Kate tells us. “You stand with your back against the wall with arms raised and try to slide them up and down while keeping your spine and elbows touching the wall. It’s a good test for upper back and shoulder mobility.”

1. Stand tall with your back pressed against a wall and feet about 6 to 12 inches away.
2. Make sure your head, upper back and glutes maintain contact with the wall.
3. Assume a goal post position with your arms, keeping your elbows, forearms, and backs of hands against the surface.
4. Slowly press your arms overhead, maintaining contact with the wall.
5. Lower them to the goal post position.

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The Spinal Rotation Test

Limited rotation when performing the spinal rotation test can indicate tightness in the obliques or spine.6254a4d1642c605c54bf1cab17d50f1e

1. Begin seated on a chair or workout bench with your feet flat on the floor.
2. Cross your arms over your chest.
3. Slowly rotate your upper body to one side.
4. Go as far as you’re comfortably able to, maintaining an engaged core. Try to rotate at least 45 degrees to each side.

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The Butterfly Stretch Test

This stretch test shows inner thigh flexibility.

1. Begin seated on the floor with the soles of your feet pressed together.
2. Try to press your knees toward the floor.
3. If your knees stay high or your back rounds a lot, this is a sign your adductors need some attention.

Alexa Mellardo