Your yoga classes provide a lot of good flexibility poses like touching your toes. But it’s been suggested by research that there’s only so much flexibility that can be of an advantage to you. Your joints need to remain safe. However, your joints might not be completely protected if your ligaments and tendons are really loose which puts you in greater danger of getting injured. The following test will concentrate on the hip flexors that can normally become stiff for women. Women who experience tightness in their hips often ignore it but shouldn’t because this is a symptom of a multitude of muscle imbalances in not only the hips but the hamstrings and glutes as well. These imbalances could cause lower back pain and muscle strain.
Okay, this is the final fitness test, are you ready for it? Of course you are! You wouldn’t be reading this blog if you weren’t. So let’s get down to business and perform this last fitness test to find out how fit you actually are.
The Thomas Test
For this test, you’ll need the bench that you used in the lower body fitness test. Lie down on the bench and pull both of your knees towards your chest. Using both hands, hold one of your knees to your chest as you straighten out your other leg. As you maintain a straight leg, relax your hips and then lower your outstretched leg as much as you can. Your goal is to try to lower that extended leg below your hips. Don’t forget to test the other leg and always keep proper form!
The Results
How strong are those hips? Well, if your…
- Outstretched leg isn’t parallel to your hips but rather above your hips, then you’re below average.
- Lengthened leg is level with your hips, you’re average.
- Elongated leg descends beneath your hips, you’re above average.
How flexible are you? Do you have good fluidity in your hips or do you need some help in that area?
Better Flexibility
You can blame your weak glutes if you’ve got tight hip flexors. But, don’t worry, because you can make them stronger by performing this exercise three times per week. Lie on your back on a yoga mat or the floor; bend your knees but your feet should remain flat on the floor. Beginning with your right knee, pull it toward your chest with both of your hands. Now, press down into the heel of your left foot and raise your hips. Maintain this hold for six seconds, then gently lower your hips to the starting position. Complete six of these exercises keeping good form; then perform the same move for the other side.
Congratulations! You’ve finished all seven fitness tests and, for that, you deserve a pat on the back. So how did you do overall? Are there some areas you need—or want—to improve upon? If so, just go back to that particular test and follow the exercise tip at the bottom of the test. Retake each fitness test in twelve weeks to observe your progress. Be mindful that any improvement, no matter how small, is good progress. Your fitness program is doing its job as long as you keep seeing changes!
Teri
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