|
9-Point
Flexibility Test
Robert Mottram, PT,
ATC
The golf swing requires
the correct balance of length and strength. Resistance to the
elastic stretch can negatively affect the length of your swing and
its timing. At our golf performance center we test for joint and
soft tissue flexibility. Here is a quick general assessment of your
flexibility and what you can do based on your results.
World famous physical therapist
Mariano Rocobado, Ph.D., developed a nine-point flexibility-index
test that can easily determine an individual’s level of
flexibility. To administer the test, try the following:
- Pull your little finger back. If
it makes a 90 degree angle with the top of your hand when pulled
back, score one point for each little finger.
- Try to push your thumb towards
your wrist. If you can touch your wrist with the thumb of the same side,
score a point for each thumb.
- Straighten your arms as far as
possible. If your arm hyper-extends ten degrees or more, you
score a point for each arm.
- Straighten your legs as far as
possible. If either leg goes past straight to hyperextension of
ten degrees or more, give yourself a point for each leg.
- Finally while standing, if you can
put your palms on the floor with your legs held straight, you
score an additional point.
Score: 0-2
Stretching and yoga classes are
recommended.
Interestingly,
many of the people rehabilitated from joint injuries are loose
jointed and have been going to yoga regularly. Yoga is better suited
for those that are tight jointed and show poor flexibility.
Score: 3-4
Pay special attention to which joints
were loose.
Participating in
resistance training may result in joint injury if you train that
joint through excessive ranges of motion. Often people who have
loose elbows have loose shoulders. If these people are left
unattended while using a pec deck or Nautilus pullover machine, they
may actually do more harm than good.
Score: 5-9
You should participate in
high-resistance weight training with reduced ranges of motion.
This type of exercise program should
be guided by a medical provider such as a physical therapist. An
example of an exercise used to tighten the shoulder joints is the
dumbbell bench press performed off the floor. The resistance used
permits four to six reps at a very slow tempo and is always done
under supervision. All exercises and stretches encouraging excess
mobility of the joint(s) of concern should be strictly prohibited.
|
