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.
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