PVC Physical Strategy 12

Shoulder Flexibility Tests

Shoulder Stretch Test #1 To measure shoulder flexibility, a key to fast swimming.

• Start in a standing position. 
• Place your right hand behind your head and reach down the middle of your back as far as possible.
• Place your left arm behind your back, palm facing outward and fingers pointing upward.
• Reach up as far as possible (with your left hand) attempting to touch or grab your right hand’s fingers with your left hand.
• Repeat the test on the opposite side.

Shoulder Stretch Test #2 To measure shoulder flexibility, a key to fast swimming.

• Start in a standing position.
• Place your right hand behind your head and reach down to your opposite shoulder blade’s top ridge. Hold for 5 seconds.
• Repeat, only reach down to the middle of your opposite shoulder blade. Hold for 5 seconds.
• Repeat, only reach down to your opposite shoulder blade’s bottom ridge. Hold for 5 seconds;

Shoulder Stretch Test #3 To measure shoulder flexibility, a key to fast swimming.

Attention Swimmers: You’ll need a stick plus a ruler or measuring tape for this test.

• Lie face down on a mat with your forehead touching the mat.
• Extend your arms forward of your shoulders and hold onto a stick with both hands.
• Raise the stick into the air (as high as possible) while keeping your forehead in contact with the mat. 
• Have a parent or friend measure the distance between the mat and your hands. Record the distance below;

Shoulder Stretch Test #4 To measure shoulder flexibility, a key to fast swimming. 

Caution: Be gentle on your shoulders and don’t overdo it.

• Stand tall, holding a towel in front of you with both hands and your arms fully extended (shoulder-width apart). 
• Raise the towel over your head and behind your back. 
• Repeat the test a second time, moving your hand closer together.
• Repeat again and again until you’re unable to complete the movement safely.