Retest your flexibility every week or two and log the result. Each test knows whether higher or lower is better, so the tracker can show real improvement, compare left and right sides and chart your progress.
| Date | Side | Result | vs previous |
|---|
Runs entirely in your browser. Nothing is uploaded to any server.
Mobility gains are slow; numbers prove they are happening.
Left vs right comparisons show which side needs more work.
See whether your stretching routine is actually working.
The sit-and-reach measures hamstring and lower back flexibility. The back scratch test from the Senior Fitness Test measures shoulder range. The knee-to-wall test measures ankle dorsiflexion, important for squats and running.
Consistency matters more than the absolute number. Use the same warm-up, measuring tape, reference point and time of day for every test.
Hamstrings and lower back; higher is better.
Shoulder mobility; overlap is positive.
Ankle mobility; around 10 cm or more is good.
Sit with legs straight and feet flat against a box. Reach forward slowly with both hands and hold the furthest point for two seconds. Record the distance with the same reference point every time.
Reach one hand over the shoulder and the other up the back. Measure the gap between the middle fingers as a negative number, or the overlap as a positive number. Test both sides.
For front splits measured as height from the floor, a smaller number means you are closer to a full split, so the tracker treats lower as better.
Every one to two weeks, warmed up the same way and at a similar time of day, so results are comparable.
Differences larger than about 10 percent, or a few centimetres on reach tests, are worth balancing with extra work on the tighter side.
More free tools from My Panda Toolbox.