Flexibility Test 2025: Unlock Your Body’s True Range
ACSM + YMCA norms updated for 2025. One click → your percentile + free 8-week yoga blueprint.
Sit & Reach Norms (cm beyond toes)
| Age | Male Excellent | Female Excellent |
|---|---|---|
| 20–29 | +12 | +16 |
| 30–39 | +10 | +14 |
| 40–49 | +8 | +12 |
| 50–59 | +6 | +10 |
Shoulder Reach (overlap cm)
- Excellent: 8+ cm
- Good: 4–7 cm
- Average: 0–3 cm
- Needs work: negative
8-Week Flow
- Weeks 1–2: 10 min daily cat-cow + forward fold
- Weeks 3–4: Add pigeon pose 3×30 s
- Weeks 5–8: Full sun salutation + 5 min foam roll
Pro Tips
- Warm up 5 min light cardio
- Measure 3 times → take best
- Retest every 4 weeks
FAQs
No box? Use a ruler on the floor.
Hypermobile? Stop at mild stretch.
Conclusion
Touch your toes today → split tomorrow. Stretch, score, soar. Ready? Calculate now!
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