Scorecards for Flexibility and Balance
#1 Balance Assessment
Equipment required: flat, non-slip surface, stopwatch
Procedure:
The person stands on one leg (shoes off) for as long as possible. Give the subject a minute to practice their balancing
before starting the test. The timing stops when the elevated foot touches the ground or the person hops or otherwise loses their balance position. The best of three
attempts is recorded. Repeat the test on the other leg.
Scoring:
Time the total length of time person can stay in the balance
position. Record time stood in each variation below. The
goal is to try and improve time in each stance. If they can
hold for more than one minute you can stop test and record as excellent.
Variations / modifications:
To increase the degree of difficulty, the test can be conducted with the person having their arms either by their
sides, held out horizontally, or on their head. You could
also conduct the test with their eyes closed for each of
these variations too.
#2 Sit and Reach Test to Assess Low Back and Hamstring Flexibility
Equipment required: a yardstick & adhesive tape
Procedure:
Preparation:
Warm up properly. Warm-up activities including dynamic warm-up, fast walking, jogging in place, or
cycling on a stationary bicycle. Adding extra arm
movements to these activities, like pumping your
arms, will warm up your upper body.
Place the yardstick on the floor with the zero mar closest to
you. Tape the yardstick in place at the 15-inch mark.
Ask a co-worker to help you keep your legs straight during
the sit-and-reach test. However, it is important that he or
she not interfere with your movement.
Scoring:
Sit on the floor with the yardstick between your
legs, your feet 10 to 12 inches apart, and your heels
even with the tape at the 15-inch mark.
Record your score in inches.
Starting position for sit
and reach. Note placement of feet about 12
inches apart and heels at
the 15 inch mark.
Place one hand over the other. The tips of your two
middle fingers should be on top of one another.
Slowly stretch forward without bouncing or jerking and slide your fingertips along the yardstick as
far as possible. The greater your reach, the higher
your score will be.
Do the test three times.
Scorecards for Flexibility and Balance
Test # 3 Shoulder Flexibility Test
SCALE
Fingers touch: Excellent
Less than 3 inches: Fair
Greater than 3 inches: Poor
Caution:
If you or your co-worker have had rotator cuff surgery do
not force this stretch, just go to a point that is comfortable.
Check with your/their physician before preforming this
test.
Procedure:
Raise one arm, bend elbow, and reach down across back,
with palm facing upper back. Position opposite arm down
behind back and reach up across back with back of hand
against back.
With fingers extended, try to cross fingers, upper hand
over lower hand. Repeat with arms in opposite position.
Left Shoulder
Comments:
Right Shoulder
Test # 4 Chest Flexibility Test
Many individuals are more flexible on one side compared
to the other side. Note any pain or discomfort during
movement.
Procedure:
Stand or sit. Position bent arms up to sides; elbows bent
shoulder height with wrists above elbows.
Pull elbows back behind shoulders as far as possible.
Scoring:
Elbows should be able to freely travel behind shoulders
symmetrically. The distance elbows travel behind shoulders or range of motion is noted (measure with ruler if possible).
If participant cannot get the elbows behind shoulder joint,
flexibility is Poor and stretching is recommend.
SCORE
Elbows 2-3 inches behind shoulder joint: Excellent
Elbows in line with shoulder joint: Average
Cannot get the elbows behind shoulder joint: Poor
If the participant can get the elbows in line with shoulder
joint flexibility is Average.
If participant can get the elbows 2-3 inches behind shoulder joint flexibility is Excellent.
Comments:
Elbows must be kept at shoulder height during attempt for
consistent assessment protocol. A yard stick may help
monitor proper form and assist in a more accurate assessment. Note any pain or discomfort during movement.