Key Takeaways
- The sit-and-reach test measures hamstring and lower back flexibility; scores below 15 cm indicate limited flexibility.
- Goniometry provides objective joint range of motion measurements at specific joints using a goniometer.
- Movement screens like the FMS identify functional movement limitations and asymmetries across 7 movement patterns.
- Flexibility tests should be performed after a warm-up to ensure muscles are at normal operating temperature.
- Asymmetries greater than 10-15% between sides may indicate increased injury risk and need targeted intervention.
Last updated: January 2026
Flexibility Assessment
Quick Answer: Sit-and-reach measures hamstring/low back flexibility (average male: 15-20 cm). Goniometry measures specific joint ROM using standard anatomical landmarks. The Functional Movement Screen (FMS) scores 7 movement patterns (0-3 each, max 21) to identify limitations. Asymmetries >10-15% indicate intervention needed.
Flexibility Testing Principles
General Guidelines
| Guideline | Rationale |
|---|---|
| Warm-up first | 5-10 min aerobic activity increases tissue temperature |
| Standardize time of day | Flexibility varies throughout the day |
| Consistent protocol | Use same instructions and positioning each time |
| Multiple trials | Take 2-3 measurements, record best |
| Both sides | Assess left and right for bilateral comparisons |
Sit-and-Reach Test
The most common field test for hamstring and lower back flexibility.
Sit-and-Reach Protocol
| Step | Procedure |
|---|---|
| 1 | Sit with legs extended, feet flat against box |
| 2 | Keep knees fully extended (examiner may stabilize) |
| 3 | Place one hand on top of the other, palms down |
| 4 | Slowly reach forward as far as possible |
| 5 | Hold maximum position for 2 seconds |
| 6 | Record distance (cm) reached |
| 7 | Best of 2-3 trials |
Sit-and-Reach Normative Data (cm)
| Rating | Males (20-29) | Females (20-29) |
|---|---|---|
| Excellent | >40 | >41 |
| Good | 34-40 | 37-41 |
| Average | 25-33 | 29-36 |
| Fair | 15-24 | 21-28 |
| Poor | <15 | <21 |
Modified Sit-and-Reach Variations
| Variation | Modification | Purpose |
|---|---|---|
| Modified S&R | Individual zero point based on arm/leg length | Accounts for limb proportion |
| Back-Saver S&R | One leg extended, one bent | Reduces lumbar stress |
| V-Sit Reach | Legs apart in V position | Measures adductor flexibility |
Goniometry
Goniometry provides objective measurement of joint range of motion.
Goniometer Components
- Body/Protractor: Shows degree measurements (0-180° or 0-360°)
- Stationary Arm: Aligned with proximal bone segment
- Moving Arm: Aligned with distal bone segment
- Fulcrum: Centered over joint axis of rotation
Standard Joint ROM Values (Active)
| Joint | Movement | Normal ROM |
|---|---|---|
| Shoulder | Flexion | 150-180° |
| Shoulder | Extension | 50-60° |
| Shoulder | Abduction | 150-180° |
| Shoulder | External Rotation | 80-90° |
| Shoulder | Internal Rotation | 60-70° |
| Elbow | Flexion | 140-150° |
| Hip | Flexion | 110-120° |
| Hip | Extension | 10-30° |
| Hip | Abduction | 40-45° |
| Hip | Internal Rotation | 30-40° |
| Hip | External Rotation | 40-60° |
| Knee | Flexion | 130-140° |
| Ankle | Dorsiflexion | 15-20° |
| Ankle | Plantarflexion | 40-50° |
Goniometry Best Practices
| Practice | Rationale |
|---|---|
| Expose the joint | Allows accurate landmark identification |
| Identify landmarks | Use bony prominences for consistency |
| Stabilize proximal segment | Isolates the joint being measured |
| Active vs. Passive | Specify which type in documentation |
| End feel assessment | Note quality of motion end-range |
Functional Movement Screen (FMS)
The FMS assesses movement quality through 7 fundamental movement patterns.
FMS Tests and Scoring
| Test | Movement Pattern | Primary Assessment |
|---|---|---|
| 1. Deep Squat | Bilateral symmetry | Hip, knee, ankle mobility |
| 2. Hurdle Step | Bilateral mobility/stability | Hip mobility, stability, balance |
| 3. In-Line Lunge | Unilateral stability | Hip, knee, ankle, core stability |
| 4. Shoulder Mobility | Bilateral shoulder ROM | Internal/external rotation |
| 5. Active Straight Leg Raise | Hamstring flexibility | Hip flexion mobility |
| 6. Trunk Stability Push-Up | Core stability | Trunk stability during push |
| 7. Rotary Stability | Multi-plane stability | Core stability, coordination |
FMS Scoring Criteria
| Score | Criteria |
|---|---|
| 3 | Performs movement correctly without compensation |
| 2 | Performs movement with compensation or difficulty |
| 1 | Cannot perform movement pattern |
| 0 | Pain with any portion of the movement |
FMS Interpretation
| Total Score | Interpretation |
|---|---|
| 21 | Perfect score, optimal movement patterns |
| 15-20 | Good movement quality, minor limitations |
| 14 or below | Increased injury risk, intervention needed |
| Asymmetry | >1 point difference between sides = priority |
Key Finding: Research suggests athletes scoring ≤14 on the FMS have higher injury risk. Asymmetries should be addressed before bilateral limitations.
Thomas Test (Hip Flexor Length)
| Variable | Protocol |
|---|---|
| Position | Supine on table, knees at edge |
| Procedure | Hold one knee to chest, observe other leg |
| Normal | Thigh rests on table, knee flexed 80° |
| Tight Hip Flexors | Thigh rises above table |
| Tight Rectus Femoris | Knee extends beyond 80° |
Interpreting Flexibility Results
Flexibility Classification
| Category | Interpretation | Recommendation |
|---|---|---|
| Hypomobility | ROM below normal | Increase flexibility training |
| Normal | ROM within normal range | Maintain current training |
| Hypermobility | ROM exceeds normal | Focus on stability, not flexibility |
Addressing Asymmetries
| Asymmetry Level | Action |
|---|---|
| <10% | Monitor, no immediate intervention |
| 10-15% | Include corrective exercises |
| >15% | Priority intervention before loading |
Test Your Knowledge
An athlete scores 13 on the Functional Movement Screen (FMS) with a 2-point asymmetry on the hurdle step. What should be the training priority?
A
B
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D
Test Your Knowledge
During the Thomas Test, an athlete's thigh rises above the table and the knee extends beyond 80 degrees. Which structures are likely tight?
A
B
C
D
Test Your Knowledge
What is the normal active range of motion for shoulder external rotation?
A
B
C
D