This document describes two flexibility tests - the Sit and Reach test and the Shoulder Stretch test. The Sit and Reach test measures hamstring and lower back flexibility using a tape measure and cardboard. Participants warm up, sit with the tape measure between their legs, and reach forward four times to measure flexibility. The Shoulder Stretch test measures shoulder flexibility by having participants reach over each shoulder and try to touch fingers behind their back. Scores are recorded as a distance for Sit and Reach and pass/fail for each shoulder in the Shoulder Stretch test.

2. Is the ability of the
muscle to move at a
normal range.

3.  Sit & Reach
-to measure the flexibility of the
hamstring muscles and to some
degree, the lower back.
 Shoulder Stretch
-to measure the flexibility of the
shoulder joints.

4. Equipments:
*tape measure
*cardboard (10x20 cm)
Procedures:
a.) Warm up before taking the test.
b.) Sit on the floor with the tape measure
between your legs.
c.) Extend your arms forward over the
measuring device.

5. d.) Lean forward and reach your arms and
fingers 4 times.
e.) Repeat the test with the leg left
straight.
Scoring:
> Record the distance reached with the left leg
bent and the right leg bent.
Precaution!
>Avoid fast and jerky movements in doing this
test.

6. Equipments:
* None
Procedure:
a.) Warm-up followed by stretching.
b.) Reach over the back of your right shoulder and
with the same time, place your left hand behind your
back and try to touch the fingers of your right hand.

7. c.) Do this test again but opposite to
procedure b.)
Scoring:
> Record the scores as pass or fail
for each test.