Method #1. The ‘Doorjamb’ test
To test the flexibility of your hips, stand near a doorjamb or other tall, narrow object so that one foot is in the opening and the other is near the wall. Kneel down on the knee of the leg that is next to the wall and rest your spine on the jamb. The spine should be in an upright position. There will still be a small gap between your back and the jamb, and we will try to remove it. To do this, simply tilt the lower part of the pelvis so that this gap disappears. That is, it is as if you are spreading your back along the joint. If during this exercise you feel tension in the area of hip flexors, it means that they are too ‘wooden’.
Advertisement
Method #2. Ankle flexibility
Sit barefoot on a chair so that your soles touch the floor completely. Place something in front of your toes that would be higher than your knees (for example, a massage roller). Now you need to touch this roller with your knees. To do this, gently move your pelvis forward, but keep your feet in the same place. If you can not perform this task without taking your heels off the floor, it means that your ankles lack flexibility.
