The objective of this test is to measure the flexibility of lower back and hamstring muscles.

Equipment: sit-and-reach box and ruler.

Starting position: Sit on floor with legs straight ahead, place back and head against wall and soles (don´t wear shoes) against box. Put hands on each other and reach forward while keeping head and back against the wall. The distance from fingertips to box edge becomes your starting point.
Execution: Slowly bend hips and reach forward as far as possible. Move fingers along ruler to reach final position. Practise three times. The fourth time keep final position for two seconds and measure the value.

Analysis: Compare the results of several consecutive tests. You should improve as you´re having a suitable training between tests.
Reliabilty: Reliabilty depends on the subject´s age and level of motivation as well as individual warm-up. This test is typically done without previous warm-up.

Comments: Instead of using a sit-and-reach box you can also hold a ruler between your feet.
To improve your Sit-and-Reach test values have a regular hamstring and lower back stretching.

This test also measures lower back and hamstring muscle flexibility.

Equipment: You need a tape or chalk far marking the ground, a pen and a ruler. With the tape create a straight baseline (the blue line in the pictures below) with a length of about 20-30cm (8-12in) and, perpendicular to the midpoint, a measurement line (the orange one) extending about 50-60cm (2 feet) on each side. The intersection of both lines marks the zero point.

Starting position: Take off shoes, sit on floor, legs straight and heels placed directly on the measurement line, feet about 20-30cm (8-12in) apart. Bring hands together, clasp thumbs and keep palms facing down. Flex feet.
Execution: Keep feet flexed and slowly reach forward as far as possible, touching measurement line. Try three times and hold the fourth reach for 2-3 seconds. Record the distance.

Analysis: Compare the results of several consecutive tests. You should improve as you´re having a suitable training between tests.
Reliabilty: Reliabilty depends on the subject´s age and level of motivation as well as individual warm-up. This test is typically done without previous warm-up.

Comments: If possible have a partner to hold your lgs flat on ground. Avoid any jerky movements, don´t bounce and exhale while reaching forward.
To improve your V-sit test values have a regular hamstring and lower back stretching.

The objective of this test is to measure the shoulder flexibilty.

Equipment: You need a towel or (broom)stick and measuring tape or ruler.

Starting position: Grasp towel of stick overhand and hold it in front of you, palms facing down.
Execution: Move hands up over head and behind back. Keep grip distance throughout motion. After accomplishing test have another try holding hands slightly closer. Repeat doing this until movement can´t be completed.
Analysis: Measure the final distance between hands.

Comments: Use this test to control your shoulder flexibilty from time to time. Since arm length varies from person to person, objective comparison between individuals is impossible.
Take a few minutes each day to stretch chest and shoulders.

Here´s another very simple test to measure your shoulder flexibilty.

Equipment: None.

Starting position: Lie on floor, supine positioned, body extended and look to ceiling. Hold hands above your head. Keep elbows slightly flexed and clasp thumbs.
Execution: Move hands over head until back of hands touch floor.
Analysis: Now your elbows should touch floor as well. If not, your chest and shoulder muscles are shortened.

Comments: Take a few minutes each day to stretch chest and shoulders.

The biceps is one of most popular muscles to train. Unfortunately it has the tendency to shorten quite fast. This simple test

Equipment: None.

Starting position: Stand upright, one arm slighty flexed.
Execution: Now release any tension from flexed arms and extend elbow without contracting triceps. Keep arm loose
Analysis: Your arm should be absolutely straight now. If not, your biceps is shortened.

Comments: Have a regular biceps stretching after working out.