Improve Flexibility

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

Common mistakes

• Performing the tests after yoga, running, or any warm-up activity — post-warm-up flexibility is temporarily greater than true resting baseline; the tests must be performed cold, before any movement
• Estimating the shoulder reach-behind gap as 'close but not touching' — a gap is a gap in centimetres; a ruler measurement takes 30 seconds and produces a number that is comparable at M3
• Testing only one of the two dimensions — sit-and-reach alone measures only posterior chain flexibility; the shoulder test adds the anterior chain and shoulder girdle, which is the other major flexibility limitation for most adults

Resources

What a verifier looks for

• Both tests should be on the same date and before any warm-up. Ask the submitter what they did in the hour before the test — any movement that elevated their heart rate or body temperature invalidates the baseline
• Sit-and-reach must be in centimetres. If the submission describes position rather than measurement, ask for the specific centimetre figure before accepting M1
• Photos of the test setup are required because setup differences produce measurement differences — if photos are missing, ask for them before proceeding; they will be needed to verify that M3 used the same setup

Proof required

Submit your 8-week session log with at least 32 entries (4+ sessions per week), each with date, programme or session name, and duration. Include bi-weekly re-test results for both tests at Weeks 2, 4, and 6 (minimum) showing the centimetre measurements from the same setup as M1.

What gets checked

• At least 32 sessions spread across 8 calendar weeks — 4 or more per week, not clustered in one period
• Bi-weekly re-tests are performed before any stretching warm-up on that day — not at the end of a session, when temporary flexibility is highest
• Re-test results use the same ruler/measurement setup as M1 — the photos from M1 should document this setup; if the setup differs, the measurements are not comparable

Common mistakes

• Holding stretches for less than 30 seconds — research consistently shows that stretches held for 15 seconds do not produce lasting tissue change; 30–60 seconds per stretch is required for genuine flexibility improvement
• Performing re-tests at the end of sessions — end-of-session flexibility is 15–25% greater than beginning-of-session flexibility because of tissue warm-up; testing at the end inflates apparent progress and makes the trend meaningless
• Skipping stretching sessions when not 'in the mood' — flexibility requires frequency more than intensity; skipping two sessions per week for 8 weeks drops total volume by 25%, which is the difference between measurable improvement and none

Resources

What a verifier looks for

• Check that bi-weekly re-tests are performed before any stretching on those days — if the submission notes that re-tests were at the end of sessions, they cannot be compared to the M1 cold baseline and should be retaken
• The bi-weekly trend should show progressive improvement — not necessarily every 2 weeks, but a clear upward direction. Flat re-test results across 8 weeks suggest the programme is not producing tissue adaptation
• Session frequency should be 4+ per week. If the log shows 2 sessions per week with some catch-up weeks, ask the submitter whether they maintained the planned frequency; 2 sessions per week is unlikely to produce meaningful flexibility change in 8 weeks

Proof required

Submit (1) your M3 final test results for both tests (sit-and-reach in cm, shoulder reach-behind in cm for both arms), taken before any warm-up, using the same setup as M1; (2) a before-and-after comparison table showing M1 and M3 results for both tests; (3) a photo of the M3 sit-and-reach setup showing the ruler in the same position as the M1 photo; (4) a written attestation from a named person who observed your flexibility practice.

What gets checked

• Final tests are cold — taken before any stretching, yoga, or warm-up on that day, matching the same condition as M1. A test performed after a 10-minute yoga warm-up will produce an inflated result that cannot be fairly compared to the M1 cold baseline
• The M3 sit-and-reach photo shows the ruler in the same position as the M1 photo — this is the evidence that the setup is comparable, not just claimed
• Improvement must be measurable in at least one of the two tests — the primary dimension should show a clear numerical improvement from M1 to M3

Common mistakes

• Testing after any warm-up — even a 5-minute walk increases temporary flexibility; the cold condition is what makes M1 and M3 comparable
• Comparing different ruler setups — if the M1 baseline used the ruler starting at the heel line and M3 uses the ruler at the toe line, the measurements are not comparable; the photos from M1 prevent this
• Not testing the shoulder dimension at all in M3 — both tests must be repeated, not just the one that showed more improvement

Resources

What a verifier looks for

• Confirm the M3 test was taken cold — before any warm-up or stretching. Ask the submitter what they did in the 30 minutes before the test; any yoga, stretching, or elevated-heart-rate activity invalidates the comparison
• Compare the M3 ruler photo to the M1 ruler photo — the ruler position relative to the feet should match. If it is different, the measurement is not comparable and the submitter should retest with the correct setup
• Both tests must be repeated. If only sit-and-reach is in the M3 submission, ask for the shoulder re-test before accepting the milestone