For the final month of 2019, we’re going to do some workouts to measure progress and set targets. Whether or not you’ve labored out loads this 12 months otherwise you’re simply beginning, taking a particular benchmark now will enable you to respect your present and future progress. Immediately we’re beginning with flexibility.
Let’s be clear about one factor, although: the purpose is to measure your self towards your self, to not meet some arbitrary commonplace. (We had this discuss yesterday about energy requirements, keep in mind?) For those who’ve performed these stretches earlier than, you may examine to what you used to do. Our benchmarks later this month will cowl different areas of health, like energy and endurance.
However the even larger motive to do a benchmark is as a present to your future self. For those who work in your flexibility this coming 12 months, in December you are able to do one other check (or do them month-to-month, no matter floats your boat) and see the way you’ve improved.
So, let’s strive these. Earlier than you begin, do not forget that warmed-up muscle groups stretch farther than if you happen to simply tried the stretches chilly, so contemplate doing these on the finish of a exercise. Make a remark of it—whether or not you warmed up or not, and the way—so you are able to do the identical factor the subsequent time you check.
Sit-and-reach, or a standing toe contact
For those who’ve ever had a health evaluation, by a private coach for instance, you could have performed the sit-and-reach check. You sit on the ground together with your toes in entrance of you, then contact your toes whereas a field at your toes measures how far ahead you’re capable of attain.
You possibly can recreate this at residence by placing your toes towards a step, ledge, or curb in entrance of you. Attain ahead with a chunk of tape, stick it to the step if you happen to can, after which measure.
A standing toe contact could also be much less commonplace however it measures hamstring flexibility in the same manner. Simply rise up, and take a video of your self (or have a buddy take a photograph) as you attempt to contact your toes. Possibly you may solely attain to your shins; possibly you may get to your toes; possibly you may put your palms flat on the ground. A video may even present whether or not you managed to do the transfer with a rounded again, or with a flat again (which is more durable). No judgment right here, we’re simply taking a measurement and transferring on.
Different methods to measure flexibility
The stretches above actually simply measure how versatile your posterior chain muscle groups are, primarily your hamstrings. There’s additionally a component of method: you may get higher at these specific stretches if you happen to follow, even with out rising your flexibility an excessive amount of. However they’re common methods to measure flexibility, as a result of they’re easy and, within the case of the sit-and-reach check, lend themselves nicely to a particular numerical measurement.
However possibly you don’t care a lot about your hamstrings. If in case you have one other space of flexibility you’re interested by, doc that too. Some concepts:
Taking a video in your cellphone is the simplest technique to measure progress in these or every other stretches you would possibly wish to do. Save the video—and even only a screenshot of the deepest a part of the stretch—after which you may put collectively a before-and-after montage subsequent time you strive.