The 9 Point Flexibility Test

The 9 Point Flexibility Test

by | Feb 1, 2016 | Corrective Exercise, Exercises, Movement, Movement Videos | 0 comments

Note: This is a loose transcription of the video: ‘The 9 Point Flexibility Test’ .

Hey guys, Brad from Primal Health here.

Today I am going to teach you a little bit more about flexibility, systemic flexibility, which basically means flexibility throughout your whole body.  We’ve all got varying degrees of flexibility. I want to show you a quick test that I do with all of my clients to be able to ascertain how hard I should push them with exercise and how much I should allow  them to stretch. So, basically this is called the ‘9 Point Flexibility Index. It has been put together by a person named Dr. Mariano Rocabado.

1/ With your wrists and fingers facing straight up, pull your little finger back as far as possible. If it makes a 90 degree angle to the top of your hand when pulled back, score one point for each little finger.
(2 points possible)

2/ Hold your hand with your wrist at 90 degrees. Push your thumb towards your wrist. If you can touch your wrist with the thumb of the same side, you score a point for each thumb.
(2 points possible)

3/ Straighten your arms so your hands are level with your shoulders. If your wrist drops below the level of your elbow, then you score a point for each arm.
(2 points possible)

4/ Whilst standing, straighten your legs as far as possible. When looking from the side, if the middle of your knee joint sits behind the bony part of the side of your ankle, give yourself a point for each leg.
(2 points possible)

5/ Finally while standing, if you can put your palms on the floor with your legs held straight, you score an additional point.
(1 point possible)
So tally up all your points. As you can see with me, I have two points out of nine, which is actually the average!

So what does that mean?

0-2 = You need to stretch a lot more. Make stretching an important part of your exercise routine, and also between workout sessions.

3-5 = You need to do combination of strengthening and stretching.

6-9 = Don’t overstretch yourself all the time. If you constantly do yoga and don’t do any stability and strength work, you’re as likely to injure yourself as much as the tighter person with a 0-2 score.

Your score will give you more of an idea about how you should program the type of movement you do throughout your week.

What was your score?

The 9 Point Flexibility Test – February 2016

Related Posts

22 Outdoor Exercise Ideas

Brad shares a range of different exercises that he does when he travels using a playground, strap system, tubing and skipping rope.

Crossfit Affiliates Around The World

As a health professional, I’m a CHEK Practitioner first and foremost, but CHEK style functional fitness studios are hard to find when traveling.

Primal WOD! – Workout Of the Day

Needs some ideas on how to move your body outdoors in nature, with minimal equipment? Check out these YouTube videos I’ve made to keep you on your toes!

Functional Underwater Surf Training with Tom Carroll (Testing Recovery with Hydro FX Supplement)

For surfers, confidence and composure underwater is key, so 2 x World Surfing Champion Tom Carroll takes the kettle bells underwater for some functional training.

Pros and Cons of CrossFit – Part 1/2

If you are interested in fitness and human performance of any sort, you must have now heard of CrossFit. If you haven’t heard of CrossFit or barely know what it’s about, then read on and I’ll explain. It’s had a huge influence over the last several years on the fitness industry at large and is now an industry within itself worldwide, especially within the United States from where it originated around 10 years ago. It’s an extremely intense, demanding form of fitness, which is now a sport in it’s own right. Here’s an in depth analysis of my experience of it, so buckle up and get ready for the ride :-). It’s definitely the longest blog I’ve written!

Coaching with Kaiya: Basic Yoga

Learn basic yoga from 4-year-old Kaiya! Kaiya, co-founder of Primal Health, shows you how to do some unique variations on some of her favourite yoga poses.

Exercise in Pregnancy – A Primal Guide

What do pregnant women and new mums need to know about exercising safely for the health of themselves and their babies? How much exercise is enough or too much? Which types of exercise are best and which should be avoided? Here’s your primal guide to exercising in pregnancy.

Working In: Qi Gong and Tai Chi

If you are stressed, working-out will only make it worse. Instead, allow yourself to relax and feel the buzz that you will get from this working-in qi gong video.

Meditation Made Simple

Don’t be scared of the word meditation. Brad will show you some basic breathing techniques that he has used with clients for years, with great success.

How to Get Primal on a Swiss Ball – Part 5/5: Kneeling Overhead Press

Brad shows you how to make an overhead press much more exciting! It’s a good idea to use a spotter the first few times you do this until you’re comfortable.

35 Everyday ‘Exercises’ You Don’t Have to Make Time For

Movement, defined as “The act, process, or result of moving” (your body, in this case), is the 5th of the Primal 6 keys of optimal health. We all know that movement is important, yet all we ever talk about is exercise, defined as “bodily (or mental) exertion”. By definition, they are not much different. However, exercise seems like something we have to make time for, sign up to, schedule in. Yet we have many opportunities for movement every day!

How to Get Primal on a Swiss Ball – Part 4/5: Swiss Ball Squats

Brad shows you how to progress up to one of the most challenging movements on a Swiss Ball – The Squat! Update your core routine today with this awesome move!

Blog Categories

Primal 6 Smartphone App

Primal 6

Ketosis, Ketosis and Keto OS!

Ketosis in 30min!

Offers from the CHEK Community

Tribe - Facebook

Primal Holistic Health

8 hours 59 minutes ago

Agenda 2030

Primal Holistic Health

5 days 20 hours ago

PRIMAL 6 FOUNDATIONS 2 DAY IMMERSIVE IS ON AGAIN! See what people said about the last one… “What a fantastic 2 days spent going Primal!

Tribe - Instagram

Error: Unsupported get request. Object with ID '17841453071564519' does not exist, cannot be loaded due to missing permissions, or does not support this operation. Please read the Graph API documentation at https://developers.facebook.com/docs/graph-api