Posterior Chain Flexibility Test Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Flexibility Assessment Test
How to: Posterior Chain Flexibility Test
- Sit on the floor with your legs extended straight in front of you.
- Flex your feet and reach forward towards your toes, keeping your back straight.
- Hold the position for a few seconds and measure how far you can reach.
Common Mistakes
- Rounding the back when reaching.
- Bouncing movements which can lead to injury.
- Not breathing correctly during the test.
Modifications
- Perform the test seated on a chair if flexibility is limited.
- Use a towel or strap for assistance in reaching.
Tips
- Keep your back flat during the test.
- Do not force any movement beyond your comfortable range.
- Engage your core to maintain stability.
Posterior Chain Flexibility Test Alternatives
Faber test
Body Part: Stretching
Hip External Rotation Test
Body Part: Stretching
Hip Internal Rotation Test
Body Part: Stretching
Leg Length Test
Body Part: Stretching
Shoulder External Rotation Test
Body Part: Stretching
Shoulder Internal Rotation Test
Body Part: Stretching
Shoulder Level Test
Body Part: Stretching
Tags
flexibility
posterior chain
hamstrings
lower back
glutes
stretching