How to Assess Your Full-Body Flexibility

How to assess your full body flexibility?

It’s not easy to measure your flexibility because it depends on many factors such as: age, gender, fitness level, training history, genetics etc. Therefore there are different ways of assessing your flexibility. You may use the following methods:

1) Sit and Reach Test

The sit and reach test measures your ability to bend over with both legs while keeping your back straight. If you have difficulty bending over with both legs, then you need to improve your flexibility. There are two types of sit and reach tests; one is called “Sitting Reach” and the other is called “Standing Reach”. Both are used to assess your flexibility.

2) Kneeling Stretch Test

Kneeling stretch test is a simple way to assess your flexibility. It involves lying face down on a mat or chair and stretching out your arms and legs until they become straight. Then repeat the same action with your feet. You can do this exercise anywhere in public places like malls, airports, gyms etc. In this way you don’t need any partner or any special place to perform this test.

3) Chair Sit Test

This test can be done in a sitting position and is also easy to implement. What you have to do is sit in a chair and measure the distance between your bottom and the floor.

4) Back Extension

This flexibility testing involves lying down on your belly with your legs extended straight out behind you. Then you should try to raise your upper body without the help of your legs.

5) Back Bend

In this flexibility test, you start in a standing position with your legs slightly apart from each other. Next, you have to bend forward over your legs and try to touch the floor with your finger tips. If you cannot reach the floor, don’t try to force yourself to do so because you may hurt your back. Just bend as much as you can while maintaining good posture.

6) Hamstring Stretch

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This flexibility test involves lying face down and then try to touch your toes with your palms while keeping your legs straight. If this flexibility test is too difficult for you, then you can bend your knees and maintain a straight position from the knee joint.

7) Sit and Bend Test

This test can be done in a sitting position and involves bending forward and touching your toes or just past your toes.

8) Step Test

The step test is flexible and easy to do. Stand on top of a step that is exactly 25cm (10 inches) high. Then jump down and immediately jump back up. Count the number of jumps it takes you to do this. If it takes more than 10 jumps, then you need to improve your flexibility.

9) Pushing and Pulling

If you can touch your chest while keeping your back straight then you have good flexibility in the chest area. If you can put your palms on the floor while keeping your legs straight, then you have good hip flexibility. If you can put your thumbs on the floor while keeping your back straight, then you should have good flexibility in your shoulder area.

10) Back Scratching

This flexibility test can be done at home. All you need is a friend and a watch with a second hand. Lie on your belly and ask your friend to scratch your back for 10 seconds. Next, you have to try to touch your toes keeping your legs straight. If you touch your toes then you have good flexibility.

If you can’t do it in less than 10 seconds, then you need to improve your flexibility.

The best way to improve your flexibility is through stretching exercises, like the ones mentioned above.

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These exercises should be performed at least four times a week for best results. You can perform them before or after any type of exercise routine. If you are a beginner, then you should start off slowly with a few exercises and then gradually increase your routine. If you feel any sort of pain or discomfort then you should stop immediately. Consistency is the key to any flexibility routine.

If you want to find out how flexible you are, then you can take part in a yoga class or buy yourself a DVD on flexibility training. Doing yoga will also help to improve your concentration, your breathing techniques and your whole demeanor. There are even some DVDs out there that combine flexibility training with fun party dances, like Zumba or Hip Hop.

Chapter 8

Muscle Growth

Building a lean, muscular body is every man’s dream. Unfortunately, genetics play a big role in how your muscles grow. Some guys just seem to be born with bigger arms and a broader chest. However, there are some things that you can do to improve the size and definition of your muscles.

Many men work out in order to achieve a muscular body. However, they do not see any results no matter how hard they train. This can be very frustrating especially if you are trying to meet the right requirements for your military physical. Luckily, I have come up with a few tricks that might help you achieve your goal.

One of the most important things that you should remember is your diet. Many people eat whatever they want as long as they engage in heavy exercise. This is not the way to go if you are looking to build strong, muscular body. The fact of the matter is your diet should be just as, if not more, important than your exercise routine.

There are a few foods that you should eliminate from your diet completely. These foods are simple carbohydrates. Foods that are high in sugar should be completely eliminated from your diet. Foods like candy, cookies, cake, soda, and many more should not be a part of your daily eating habits.

Another thing you’ll want to eliminate is fast food. Fast food contains additives and large quantities of fat and salt. If you must eat some fast food on occasion, then make it a once a month thing at the most.

You will also need to eliminate any food that is processed or pre-packaged. Food that you buy from the supermarket deli should be avoided. Another thing to eliminate is alcohol and cigarettes. These things are terrible for your health, and if you want to get big and strong, then they need to go.

Now that we’ve gotten rid of all the junk food, it’s time to move on to the actual diet. Your diet should primarily consist of many lean proteins. This means you need to eat meat. Try to stick to the leanest cuts of meat you can find, like steak and chicken. If you can, grill or bake the meat instead of frying it.

You should also take multivitamins and a calcium supplement. The gym will play a big role in your life as a bodybuilder as well. You MUST rest and eat right in order to see any gains. All work and no play makes Jack a dull boy.

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The last thing you need to do is give yourself a rest every now and then. Some people think that if they don’t train their body every day, then it won’t grow. This is completely false. You need to rest your muscles so that they have time to recover and rebuild.

These are just a few tips to keep in mind as you begin your journey to building a chiseled, muscular body. I wish you the best of luck.

Skills and Talents

Skills and talents are divided into two different categories: active skills and passive skills. Everyone has a special skill that they’re good at, whether they realize it or not. These skills can range from playing an instrument to being a great leader. There are also skills that are just plain useless.

You will be able to increase your skills as you go through life. These skills will be added to your S.P.E.C.I.A.L.

attributes and can have a huge effect on your performance in whatever you do in the world of Fallout.

Active Skills

These are skills that require your immediate attention and thought process.


Bartering is the art of exchanging goods and services to benefit both parties. If you have this skill, then you have an advantage when trading with merchants.

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Note: This is not a necessary skill. You can get by just fine by taking everything you need by force.

Initial Level: 1

Cost to Develop: 2 skill points

Prerequisites: None

Benefit: With each level of this skill, you can get better deals when buying and selling. You can also trade more common things for rarer items, or more expensive items.


Brawling is simply defined as fighting with your fists. While this is a good secondary skill for any character to have, it requires much training, and is not a substitute for firearms.

Initial Level: 1

Cost to Develop: 1 skill point

How to Assess Your Full-Body Flexibility - Picture

Prerequisites: None

Benefit: Unarmed combat becomes much easier for you. You can hit harder and are more accurate. Your punches will even do more damage than the common kitchen knife.


This skill allows you to quickly disarm an opponent of their weapon, whether it be a gun, knife or anything else.

Initial Level: 1

Cost to Develop: 2 skill points

Prerequisites: None

Benefit: Once you’ve trained this skill, you’ll be able to successfully rip a weapon out of an opponent’s hands. This can be used in surprise situations, when the opponent is not expecting you to attack. You will also have the element of surprise.

Doctoring is the ability to heal and treat diseases that your patient may have. Without this skill, you usually resort to the use of drugs or chems.

Note: This skill is required to perform operations in emergency situations.

Sources & references used in this article:

Full Body Flexibility by FB Flexibility –

The effects of a whole-body advanced vibration exercise program on flexibility, balance, and strength in seniors by DR Bissonnette, PL Weir, L Leigh… – Physical & Occupational …, 2010 – Taylor & Francis

A full body musculoskeletal model based on flexible multibody simulation approach utilised in bone strain analysis during human locomotion by R Al Nazer, A Klodowski, T Rantalainen… – Computer methods in …, 2011 – Taylor & Francis

How To Tell If Your Gut Bugs Are Out Of Whack by P Curcio –

Comparison of a 12-week whole-body exergaming program on young adults: Differentiation in flexibility, muscle strength, reaction time, and walking speed between … by Y Bakar, A Tuğral, A Özel… – Clinical nursing …, 2020 –