Purpose
The Back Scratch Test measures upper body and shoulder flexibility which are both important for activities such as getting dressed.
Instructions
This test is done in a standing position and a ruler is used. You’ll start replacing one hand on your shoulder on the same side right about where your shoulder blade begins. Then you’ll place your other hand on your back from the waist with a palm on your back. You’re going to reach up towards the top hand and try to touch your fingers from your two hands together. The distance between the two hands’ middle fingers is measured. You will repeat this test with the opposite arm positioning.
Exercise Recommendations
Flexibility and/or mobility work should be done 2-3 days a week, with daily being the most effective.
Hold each stretch to the point of tightness or mild discomfort for 30-60 s per muscle group. You know your body best so stop if something doesn’t feel right.
Some general upper body exercises that you can do include: neck stretches, wall chest stretch, back stretch, overhead reach and side stretch, triceps stretch, shoulder gators/T-spine openers.
Amanda Morch
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Amanda introduces functional fitness testing, what it is, and why it's important to identify potential physical restrictions and/or limitations in order to improve your health and quality of life.