Test your flexibility for symmetry and you just might find some imbalances that are… well, throwing you off balance. Being able to move equally on your right and left sides in flexion, extension, movements to the side, and rotation can enhance your performance. Conversely, an imbalance in flexibility from one side of your body to the other can have a negative impact.
We all see people who walk or run sort of crooked. They may hold their head to one side, pump one arm across their body, or swing a foot out to the side as they bring it forward. You might not be able to tell exactly what’s throwing them off but it’s more than likely a lack of flexibility and perhaps a strength imbalance. Most people are unaware of these imbalances. I want to give you a few very basic tools to test your flexibility for symmetry.
As always, consult a medical professional before you embark on this or any other stretching and exercise program.
The flexibility tests below would best be done under the eye of a physical therapist or a personal trainer who is trained in assessment. However, it’s worth seeing what you can discover on your own. With a little more awareness of your body, you just might be able to improve the way you feel and the way you perform. And, if nothing else, these are great for general stretching.
The Goal
You are trying to determine if one side is tighter than the other. Here are three ways to do it:
- Look in a mirror.
- Have someone observe your range of motion.
- Use selfie mode on your phone – a video is great. You’ll need to use a tripod. btw, that’s how I took all the photos for this post.
Hip Flexors
Test your hip flexors and see if you are equal left to right. The position above is testing the iliopsoas, your main hip flexor. Make sure you keep your abs tucked in so that your low back doesn’t arch forward – that movement would hide a tightness in the front of the hip.
Above is another way to test your hip flexor tightness. As you bring that back foot higher, you’re also stretching a part of the quadriceps muscle that crosses the front of the hip joint.
Hamstrings
Now, take a look at your hamstring length. There are several ways to test it. In the stretch above, you need to make sure your back is as straight as possible. You want to check your hamstring flexibility, not how much you can round over with your back.
Another way to test your hamstring length. Not my favorite, but it works.
And a standing option for testing hamstring flexibility. Again, keep your back as straight as possible when you lean forward.
Trunk Sidebending
Sit up straight, put a hand on your opposite knee to stabilize, then reach up and bend to the side. You can do this seated in a chair if you like.
Trunk Rotation
To check trunk rotation sit up straight, put one hand on the opposite knee and turn to look behind you. Again, you can do this seated in a chair.
Hip and Trunk Combined
Lay on your back. Keep your shoulders on the floor and bring one knee across your body. You will be assessing the stretch of your trunk and hip in this rotational movement.
While you’re on your back, this is a good time to relax into better posture – a topic I covered in this post and another excellent way to address symmetry.
Now what?
If you think one side is tighter than the other in one of those movements, you can begin a stretching program. Over time, you may be able to achieve more symmetry. If you don’t have success, you may want to seek professional advice.
Stay fit and flexible!
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