Improve Flexibility
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Flexibility is range of motion in the muscles and connective tissues — the passive ability to lengthen. Measuring it requires a test you can perform consistently and repeat at Week 8 under the same conditions. Complete two tests in a single session before beginning any stretching programme: (1) Sit-and-reach — sit on the floor with legs extended flat, use a ruler taped along the floor with the zero point at your feet, reach forward and record the furthest point reached in centimetres (positive if past feet, negative if short); (2) Shoulder reach-behind — standing, try to clasp your hands behind your back with one hand reaching up from below and the other reaching down from above, measuring the gap between fingertips in centimetres (or overlap). Record both arms. These two tests cover the body's most important flexibility planes for daily life.
Proof required
Submit your baseline results from both tests performed on the same date before any flexibility training begins: sit-and-reach distance in centimetres, and shoulder reach-behind gap or overlap in centimetres for both arms. Include photos of the test setup (ruler on floor for sit-and-reach, photo of shoulder position) so M3 can use the same setup.
What gets checked
- Both tests performed on the same date before any stretching warm-up — a warm-up before testing increases temporary range of motion and inflates the baseline, making the M3 comparison misleadingly small
- Sit-and-reach is measured in centimetres with a ruler or measuring tape, not described as 'I can almost touch my toes' — the centimetre number is what makes the M3 comparison valid
- Photos of the test setup are included so the M3 re-test can reproduce the same measurement conditions — particularly important for the shoulder reach-behind, where small differences in arm angle produce different measurements