Upper Body Flexibility: Testing Principles, Common Assessments, and Interpretation

How Do You Test for Upper Body Flexibility?

Testing upper body flexibility involves specific assessments designed to evaluate the range of motion in key joints like the shoulder and thoracic spine, providing insights into musculoskeletal health and potential limitations.

Understanding Upper Body Flexibility

Upper body flexibility is crucial for a wide range of daily activities, athletic performance, and injury prevention. It encompasses the range of motion in the shoulder girdle (scapulothoracic and glenohumeral joints), elbow, wrist, and the mobility of the thoracic spine. Adequate flexibility in these areas ensures efficient movement patterns, reduces the risk of impingement or strain, and supports good posture. Testing this flexibility helps identify imbalances, tight muscles, or restricted joint capsules that could impede function or predispose to injury.

Key Principles of Flexibility Testing

Before conducting any flexibility test, adhere to these fundamental principles to ensure accuracy and safety:

• Warm-Up: Always perform a light cardiovascular warm-up (e.g., 5-10 minutes of light jogging or arm circles) to increase muscle temperature and blood flow, reducing the risk of strain and allowing for a truer representation of flexibility.
• Proper Form: Strict adherence to the test protocol is essential. Incorrect form can lead to inaccurate results or injury.
• Bilateral Comparison: Test both sides of the body (left and right) to identify asymmetries, which can be indicative of muscle imbalances or previous injuries.
• Consistency: Perform tests under similar conditions each time to track progress accurately.
• Pain-Free Range: Never push into a range of motion that causes pain. Flexibility should be assessed within comfortable limits.
• Objective Measurement: Whenever possible, use objective measures (e.g., ruler, goniometer) for quantifiable results.

Common Upper Body Flexibility Tests

Several standardized tests can be employed to assess different aspects of upper body flexibility:

Back Scratch Test (Shoulder Girdle Mobility)

• Purpose: This test, often part of general fitness assessments, evaluates the overall mobility of the shoulder girdle, specifically the ability to combine shoulder adduction, internal rotation, and extension on one side with shoulder abduction, external rotation, and flexion on the other. It reflects the flexibility of the rotator cuff muscles, latissimus dorsi, and pectoralis major.
• Procedure:
  1. Stand upright.
  2. Place one hand over the shoulder, reaching down the back as far as possible, palm facing the body.
  3. Place the other hand behind the back, reaching upward as far as possible, palm facing away from the body.
  4. Attempt to touch or overlap the middle fingers of both hands.
• Interpretation:
  • Overlap: Measure the distance your fingers overlap (e.g., 2 cm overlap).
  • Touch: Note if fingers just touch.
  • Gap: Measure the distance between the tips of your fingers (e.g., 3 cm gap).
  • Compare results between the left and right sides. A larger gap indicates poorer flexibility.

Shoulder Internal and External Rotation Test (Prone)

• Purpose: This test isolates the internal and external rotation range of motion at the glenohumeral joint, providing insights into the flexibility of the internal rotators (subscapularis, pectoralis major, latissimus dorsi, teres major) and external rotators (infraspinatus, teres minor).
• Procedure:
  1. Lie prone (face down) on a flat surface.
  2. Abduct the arm to 90 degrees, with the upper arm aligned with the shoulder.
  3. Bend the elbow to 90 degrees, allowing the forearm to hang downwards.
  4. For internal rotation, slowly rotate the forearm upwards towards the ceiling, keeping the elbow fixed.
  5. For external rotation, slowly rotate the forearm downwards towards the floor, keeping the elbow fixed.
  6. Use a goniometer to measure the angle of rotation relative to the vertical (internal) or horizontal (external) plane.
• Interpretation: Normal ranges vary, but typically, external rotation is greater than internal rotation. Compare both sides. Limitations can indicate tightness in specific rotator cuff muscles.

Thoracic Spine Rotation Test (Seated)

• Purpose: Assesses the rotational mobility of the thoracic spine (upper and mid-back), which is critical for overhead movements, throwing, and preventing compensatory motion in the lumbar spine or shoulders.
• Procedure:
  1. Sit upright on a stable chair or bench with your feet flat on the floor.
  2. Cross your arms over your chest, placing your hands on opposite shoulders.
  3. Keeping your hips still and facing forward, slowly rotate your upper body as far as possible to one side.
  4. Note the degree of rotation relative to your starting position (e.g., using a protractor or visual assessment against a wall). Repeat on the other side.
• Interpretation: Reduced thoracic rotation can limit shoulder range of motion, particularly in overhead activities, and may contribute to low back pain or shoulder impingement. Aim for symmetrical rotation.

Wall Slide Test (Shoulder Scapular Control and Mobility)

• Purpose: Evaluates scapular upward rotation, thoracic extension, and overall shoulder mobility during an overhead movement pattern, crucial for healthy shoulder function.
• Procedure:
  1. Stand with your back, head, and buttocks flat against a wall.
  2. Place your arms against the wall, elbows bent at 90 degrees, upper arms abducted to shoulder height, and forearms flat against the wall (like a goalpost).
  3. Slowly slide your arms up the wall, keeping your head, back, and forearms in contact with the wall as much as possible, reaching overhead.
  4. Slide back down to the starting position.
• Interpretation: Inability to maintain contact with the wall, especially with the lower back arching excessively or elbows/forearms lifting, indicates limitations in thoracic extension, scapular upward rotation, or tightness in the pectoralis muscles or latissimus dorsi.

Interpreting Your Results

Interpreting flexibility test results should be done in context:

• Compare to Norms: While general norms exist, individual variations are significant. Consult reputable sources for age- and activity-specific benchmarks if available.
• Identify Asymmetries: Significant differences between the left and right sides often point to muscle imbalances, compensatory patterns, or previous injuries that require targeted intervention.
• Relate to Function: Consider how your flexibility test results relate to your specific activities or any pain/discomfort you experience. For example, poor shoulder external rotation might affect throwing mechanics.
• Professional Consultation: For a definitive diagnosis and personalized recommendations, consult with a qualified healthcare professional, physical therapist, or certified strength and conditioning specialist.

Limitations and Considerations

• Subjectivity: Some tests rely on visual assessment or self-measurement, which can introduce subjectivity.
• Warm-up Status: The level of warm-up significantly impacts results.
• Pain and Injury: Current pain or a history of injury can limit range of motion and alter test outcomes.
• Individual Variability: Genetics, age, gender, and activity levels all influence flexibility.
• Focus on Specificity: These tests assess specific ranges of motion; they do not provide a complete picture of total body flexibility.

Enhancing Upper Body Flexibility

Once limitations are identified, a targeted approach can improve flexibility:

• Static Stretching: Holding stretches for 20-30 seconds to lengthen muscles.
• Dynamic Stretching: Performing controlled movements through the full range of motion.
• Foam Rolling/Self-Myofascial Release: To address muscle knots and adhesions.
• Strength Training Through Full Range of Motion: Strengthening muscles across their entire available length can improve functional flexibility.
• Consistent Practice: Regular adherence to a flexibility program is key for lasting improvements.

Conclusion

Testing upper body flexibility is a valuable component of a comprehensive fitness assessment. By utilizing specific, evidence-based tests, individuals can gain insights into their musculoskeletal health, identify areas of restriction, and guide targeted interventions to improve range of motion, enhance performance, and mitigate injury risk. Remember that consistent, pain-free practice and professional guidance are paramount for achieving and maintaining optimal upper body flexibility.