Why Are Dynamic Flexibility Tests Not Used as Often as Static Flexibility Tests?

Dynamic flexibility tests help assess an athlete's range of motion during movement, while static flexibility tests measure how far a joint can be moved without muscle activation. While both tests have their place, dynamic flexibility tests are more effective for gauging mobility and predicting performance and injury risk. So, why are dynamic flexibility tests not used as often as static flexibility tests? One possible reason is the lack of awareness around how to measure flexibility accurately in dynamic conditions, which can require more complex tools or techniques. In this article, we'll explore the reasons behind this discrepancy to help you understand which flexibility tests are most practical and effective for assessing mobility. This way, you can choose the proper methods to improve performance, reduce injury risk, and streamline your fitness assessments.
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Pliability’s mobility app helps users swiftly assess dynamic and static flexibility, so you can easily choose the most effective tests to improve performance, reduce injury risk, and monitor your progress.

What Are Dynamic and Static Flexibility Tests?

Flexibility refers to the range of motion around a joint or group of joints. It’s an essential component of fitness that can affect athletic performance and overall health. For instance, a greater range of motion around a joint can enhance athletic performance by allowing for more powerful and efficient movements. 

Flexibility can also improve posture, reduce the risk of injury, and aid recovery from exercise by reducing muscle soreness and promoting faster healing. 

Static vs. Dynamic Flexibility: What’s the Difference? 

Flexibility is not a singular quality. Different types of flexibility describe distinct abilities. Two most common categories include: 

• Static flexibility is the ability to hold a stretch in a specific position without movement. For instance, if you can touch your toes and hold that position, you have good static flexibility in your lower back and hamstrings.
• Dynamic flexibility, on the other hand, describes the ability to perform controlled movements through a range of motion. An example of dynamic flexibility would be leg swings. If you can perform this movement with ease and a full range of motion, you have good dynamic flexibility in your hip region. 

Flexibility Tests: What Are They and Why Do They Matter? 

Flexibility tests are a crucial component of assessing an individual's range of motion and identifying potential flexibility limitations. Different flexibility tests assess:

• Specific joints
• Muscles
• Movements

Assessing Flexibility

A flexibility test can be as simple as a physician asking a patient to reach, bend over, or move an arm or leg in a certain way. A single flexibility test, usually a sit-and-reach test, may be used for the flexibility component within a battery of fitness tests, as with the U.S. President's Challenge Adult Fitness Test, since there is no one test for overall flexibility. 

Direct vs. Indirect Flexibility Measurement

Most flexibility tests are indirect. Indirect methods generally measure linear distance between body segments or the distance from a part of the body to an object or other point. Direct methods measure the angular displacement between adjacent body parts or between a body segment and an external reference point. 

Direct methods require specialized instruments, such as a goniometer or a flexometer. Instruments designed to measure the angle of a slope, such as an inclinometer or a clinometer, can also be used. 

Dynamic Flexibility Tests: What Are They? 

Dynamic flexibility tests, also known as movement-based flexibility tests, assess an individual's ability to move through a range of motion while performing a specific movement or activity. These tests typically involve the individual performing a series of movements to evaluate their flexibility. These include:

• Squats
• Lunges
• Leg swings

Dynamic flexibility tests are often used to assess an individual's functional flexibility, which is the ability to move through a range of motion while performing daily activities. 

Static Flexibility Tests: What Are They? 

Static flexibility tests, also known as passive flexibility tests, assess an individual's range of motion by measuring the distance between two joints or the angle of a joint. These tests typically involve the individual holding a specific position, such as touching their toes or reaching for their toes, to evaluate their flexibility. 

Static flexibility tests are often used to assess an individual's passive flexibility, which refers to the ability to move through a range of motion without actively contracting or relaxing muscles. 

Related Reading

• Why Do I Keep Getting Injured
• How to Prevent Soreness After Leg Day
• Why Am I So Inflexible
• Why Are My Hips So Tight

Why Are Dynamic Flexibility Tests Not Used as Often as Static Flexibility Tests?

Dynamic flexibility tests do not make it into the fitness assessment toolkit as often as static tests for a host of practical and logistical reasons. The difference between them, as their names suggest, is that in static flexibility tests, the body remains still during the measurement. In contrast, in dynamic flexibility tests, the athlete moves to assess their flexibility. 

In 1980, the first physical fitness test was published, which included a static flexibility test, known as the sit-and-reach. Over time, more dynamic and static flexibility tests have been added. 

The Ubiquitous Sit-and-Reach Test

The sit-and-reach test is the most common test for measuring flexibility. First described in 1952, it is often used as a measure of general flexibility. The sit-and-reach test assesses the flexibility of the hamstrings, hips, and lower back by measuring the ability to reach forward from a sitting position: the longer the reach, the less restricted the pelvic movement. 

Tightness in the hamstrings and lower back is often associated with low back pain, risk of injury, and other problems.

Sit-and-Reach Variations

There are many variations of the sit-and-reach test, sometimes called the V-sit test. The basic test involves sitting on the floor, shoeless, with the legs fully extended and the feet positioned between 2 inches (5 cm) and 12 inches (30 cm) apart, with the toes pointed upward. The arms are extended forward, palms down, with one hand on top of the other. 

Sit-and-Reach

Leading with the breastbone, bending at the hips, and extending the spine from the lower back, one slowly reaches forward as far as possible while exhaling and holds the stretch for two seconds. The distance reached by the fingertips on the fourth attempt, or the best of three or four attempts, is measured. There should be several seconds of rest between each effort.

There are numerous sit-and-reach variations:

• A partner can hold the knees to keep the legs extended.
• The feet can be placed against a box, step, or other flat surface.
• The subject can sit against a wall.
• A back-saving version tests the legs separately, with one outstretched and the other bent with the foot flat on the floor.
• Seniors can sit on the edge of a chair about 17 in. (43 cm) high, placed against a wall. With one foot flat on the floor, the other leg is extended with the knee straight, the heel on the floor, and the ankle at 90°.
• A lift-and-raise hamstring flexibility test uses a goniometer and eliminates the effects of arm, leg, and trunk lengths.

There are various ways to measure the reach, including:

• A specially constructed sit-and-reach box
• A ruler on the ground or on top of the step
• A yardstick between the legs with “zero” close to the crotch and the position of the heels marked
• A tape on the floor to mark the farthest reach from a wall
• “Zero” adjusted to the individual, based on their upright sitting reach, to compensate for varying arm and leg lengths

Why are Dynamic Flexibility Tests NOT Used as Often as Static Flexibility Tests?

There are several reasons why dynamic flexibility tests are not used as often as static flexibility tests. Some of the reasons include:

• Dynamic flexibility tests involve more subjective measurements. Dynamic flexibility tests often involve more subjective measurements, as they require the individual to perform a specific movement or activity. This can make it more difficult to accurately measure an individual's flexibility, as the results can be influenced by factors such as the individual's:
  
  • Technique
  • Speed
  • Power

• Static flexibility tests are less expensive to perform. Static flexibility tests are often less costly to perform, as they typically involve a simple measurement of the distance between two joints or the angle of a joint. Dynamic flexibility tests, on the other hand, may require specialized equipment and a trained professional to administer.
• Dynamic flexibility tests do not provide a clear indication of flexibility limitations. Dynamic flexibility tests may not give a clear indication of flexibility limitations, as they can be influenced by factors such as the individual's strength, power, and coordination. Static flexibility tests, on the other hand, provide a clear indication of flexibility limitations, as they measure the individual's range of motion in a specific position.

As we will see below, dynamic and static flexibility tests have their advantages and disadvantages when it comes to their application and obtaining reliable measurements.

Static and Dynamic Flexibility Tests Have Different Pros and Cons

Reproducibility and Measurement Accuracy

Static flexibility tests are more common than dynamic flexibility tests because they are easier to replicate. These static tests are simple and easy to standardize because the result is objective data determined by a goniometer or a tape measure. 

When we want to assess possible asymmetries between one side of the body and the other, we need the most precise measurements possible. These results, which are accurate to the millimeter, are provided by static flexibility tests.

Interpretation and Preference

We have dynamic flexibility tests. In this type of test, the researcher's or coach’s acumen comes into play, indicating that there is an element of interpretation in the test. Despite having some advantages over static flexibility tests, most physiotherapists and coaches primarily rely on static tests, typically allocating less volume to dynamic flexibility tests.

Similarity With Sports Movement

The advantage of dynamic flexibility tests is that they closely resemble the activity or sport being practiced, while static flexibility tests involve holding a stretch without any movement. When it comes to hitting a volleyball or throwing a baseball, understanding shoulder flexibility is crucial for both performance and addressing limitations caused by excessive training.

To determine joint flexibility results, you can use various static tests, such as assessing shoulder rotation with a 90/90 test or performing a shoulder stretch to identify any asymmetries between one shoulder and the other.

Assessing Dynamic Shoulder Function

You can also evaluate how that shoulder behaves in real movements using the available technology, such as during one of the tests in the Functional Movement Screen (FMS), where you have to pass a dowel while holding a bar on your shoulders or while performing an overhead squat. 

The choice between dynamic and static flexibility tests will always depend on the coach or physiotherapist, who must decide between precision and comprehensiveness.

Number of Joints Measured at Once

A person can be very flexible around their shoulder joint but have very little flexibility in their hips. Each joint has specific flexibility that needs to be measured individually, considering all its movements. 

Static Shoulder Flexibility Assessment

For example, we can conduct a static test, such as the shoulder stretch, in which the athlete must pass one hand over their trunk and the other beneath it, attempting to bring their hands together as far as possible behind their back. This static flexibility test provides information about the state of the shoulder joint but doesn’t assess the other joints.

Multi-Joint Evaluation

Dynamic flexibility tests typically involve multiple joints simultaneously, but they are more complex for the coach to evaluate. An experienced coach will know where an athlete needs to work on flexibility simply by having them perform a squat. Do the heels come up? Do the knees move too far forward?

Is the torso upright or highly inclined? All these factors provide comprehensive information about the athlete’s flexibility.

‍Bottom line: When choosing between dynamic and static flexibility tests, most professionals lean towards static testing because, despite some limitations, the measurements are easier to obtain and do not involve human interpretation. That is the primary reason why static flexibility tests are more commonly used than dynamic flexibility tests.

Related Reading

• Why Can't I Straighten My Arm After Working Out
• Why Are My Hamstrings So Tight
• Why Does My Leg Shake When I Stretch
• Fitness Assessment
• Sit and Reach Flexibility Test
• How Flexible Are You

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• How to Test Hip Mobility
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• Mobility Test for Adults
• Why Should You Measure Your Level of Flexibility?

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