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Do flexibility tests

Squat test

  1. Befolge einfach die Anweisungen, um dich richtig hinzustellen.

  2. Befolge die Anweisungen zum Durchführen der Kniebeuge.

  3. Schau dir deine Ergebnisse im Vergleich zu den Zielen an. Klicke auf Weiter oder auf Kniebeugentest wiederholen

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    Anmerkung

    • Wenn du bei der Tiefe deiner Kniebeuge weit vom Zielwert abweichst, könnte das auf Probleme mit der Beweglichkeit in Knöchel, Hüfte und Knie hindeuten.

    • Eine starke Abweichung vom Zielwert im Rückenbereich kann auf eine eingeschränkte Beweglichkeit in den Sprunggelenken oder Hüften, ein Problem mit dem Körperschwerpunkt (Verhältnis Oberschenkel zu Oberkörper) oder eine schwache Rumpfmuskulatur hinweisen.

    • Eine große Abweichung vom Zielprozentsatz bei deinen Schultern kann auf eine eingeschränkte Beweglichkeit der Schultern oder eine Steifheit der Brustwirbelsäule hindeuten.

    Anmerkung

    Wenn du eines der Bilder löschen willst, tipp einfach auf das Löschsymbol im Bild. Tippe im Popup-Fenster auf Foto entfernen.

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  4. Schau dir die Empfehlungen an, um deine Kniebeuge zu verbessern, und tippe auf Weiter.

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  5. Schau dir dein BioAge für Flexibilität an, das auf deinen Kniebeugentest-Ergebnissen basiert. Wähle BioAge entdecken aus, um mehr zu erfahren.

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  6. Du siehst deine Prozentsätze der Flexibilität und eine Bewertung mit „Niedrig“, „Normal“ oder „Ausgezeichnet“. Tippe auf Heute > für Tiefe der Kniebeuge, Rücken und Schultern, um genauere Anweisungen zu bekommen. Tippe auf < BioAge, um zum deinen BioAge-Ergebnissen zurückzukehren.

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    Anmerkung

    Wenn du noch nie einen Kniebeugetest gemacht hast, wirst du dazu aufgefordert, einen zu machen.

  7. Schau dir deine Ergebnisse und Empfehlungen für Tiefe, Rücken und Schultern an. Tippe auf Flexibilität, um zu deinen Flexibilitätsergebnissen zurückzukommen.

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    Anmerkung

    Du kannst deine Trainingspräferenzen bei Bedarf anpassen. Wenn du ein Trainingsprogramm auswählst, kannst du den Schieberegler für die prozentuale Flexibilität einstellen.

  8. Wähle Abmelden.

Chest Test

Measured Muscles

The muscle groups measured during the chest flexibility test are:

Primary Muscles

  • Chest

    • m. pectoralis major

    • m. pectoralis minor

  • Abdominal

    • m. rectus abdominis

Secondary Muscles

  • Abdominal

    • m. obliquus externus abdominis

    • obliquus internus abdominis

    • transversus abdominis

  • Diaphragm

  • Rib elevator

    • m. levatores costarum

Lifestyle Impact

The chest muscles are responsible for movement in the upper body and also to stabilize the shoulder joint. A curved posture, e.g. due to sedentary office work, leads to a shortening of these muscles in the long term, which can lead to pain in the cervical spine and shoulder problems.

Training Recommendations

Smart Flex: Exercising with the Smart Flex Chest will improve your chest and respiratory support muscles flexibility. The chest muscles will lengthen which leads to a healthier posture and ultimately can reduce pain in the back and neck.

No equipment required: Chest stretch standing against the wall.

Instructions

  1. Hold the flexibility stick horizontally in both hands as shown in the video.

  2. Stand upright and shoulder-width apart and bring the stick over your head with extended arms.

  3. Now stretch your arms as far back as possible.

  4. Maintain this position until the Fitness Hub confirms that measurement has been completed.

Video Demo

Hamstring Test

Measured Muscles

The main muscles measured during the hamstring test are the ischiocrural muscles:

  • Musculus Ischiocrurale

  • Musculus biceps femoris

  • Musculus semimembranosus

  • Musculus semitendinosus

Lifestyle Impact

The muscles of the back of the thigh, also called ischiocrural muscles (or "hamstrings"), are responsible for flexion in the knee joint and extension in the hip joint. Unfortunately, this muscle group tends to shorten due to incorrect postural patterns that occur in everyday life, such as prolonged sitting or lack of exercise. This shortening can affect the entire fascial chain of the back of the body and promote back pain. In extreme cases, it can even cause herniated discs.

Training Recommendations

Smart Flex: The muscle length training using our Smart Flex devices can improve the mobility of the hamstrings. Recommended exercises are the Smart Flex Calf and Smart Flex Split.

Instructions

  1. Stand parallel to the screen and align your feet with the markers as shown in the video.

  2. Turn 90 degrees to the left side, as shown in the video.

  3. Now follow the instructions on the Fitness Hub for correct foot positioning.

  4. Bend forward as far as you can with your upper body, making sure your back is straight and your knees are straight, not bent.

  5. Maintain this position until the Fitness Hub confirms that measurement has been completed.

  6. Repeat steps 3-5 for the right side as instructed on the screen.

Tipp

For an increased stretch of the hamstrings (leg flexors), flex your toes towards your shins.

Video Demo

Hip Test

Measured Muscles

The muscle groups measured during the hip flexibility test are:

Primary:

  • Musculus Iliopsoas

  • Musculus Psoas Major

  • Musculus Psoas Minor

  • Musculus iliacus

  • Rectus femoris

Secondary:

  • Quadriceps femoris

  • Rectus abdominis

Lifestyle Impact

The hip flexor muscles control your posture during everyday movements such as walking, running and climbing stairs. Sitting for long periods in a contracted position causes the muscles to shorten. This can negatively affect your posture and ultimately lead to lumbar spine pain.

Training Recommendations

Smart Flex: Exercising with the Smart Flex Hip machine will lengthen your hip flexor muscles. This will help you maintain an upright posture and relax the lower back area.

No equipment required: Hip flexor stretch

Instructions

  1. Stand parallel to the screen and align your feet with the green markers as shown in the video.

  2. Turn 90 degrees to the left side as shown in the video.

  3. Follow the instructions on the screen for correct positioning of your feet.

  4. Bend your upper body backwards as far as possible. Make sure to keep your hips straight and not turned in.

  5. Maintain this position until the Fitness Hub confirms that measurement has been completed.

  6. Repeat steps 3-5 for the other side as instructed on the screen.

Tipp

To ensure your hips are kept straight, tighten your glute and abdominal muscles.

Video Demo

Lateral Torso Test

Measured Muscles

The main muscles measured during the lateral torso test are:

  • Latissimus dorsi

  • Quadratus lumborum

  • Internal and external obliques

Lifestyle Impact

The lateral torso muscles bend, rotate and stabilize your core. Muscle stiffness in this area or limited lateral range of motion can cause lumbar spine pain. It can also restrict the ability of the diaphragm and the chest to expand, inhibiting normal breathing.

Training Recommendations

Smart Flex: The Smart Flex Lat Flex machine allows you to lengthen your lateral torso muscles safely and effectively. Regaining a typical range of motion and reducing the muscle tension reduces the pressure on your spine and frees your breathing muscles.

No equipment required: Lat stretch side bending

Instructions

  1. Hold the flexibility stick horizontally in both hands as shown in the video.

  2. Stand upright and bring the stick over your head with extended arms.

  3. Bend your upper body to the left as far as possible.

  4. Make sure that your upper body does not bend forward/backward and that your shoulders and hips remain parallel to the screen.

  5. Maintain this position until the Fitness Hub confirms that measurement has been completed.

  6. Return to the neutral position when prompted to do so.

  7. Repeat steps 1-6 for the right side as instructed on the screen.

Video Demo

Neck Test

Measured Muscles

The main muscles measured during the neck test are:

  • Scalene

  • Upper trapezius

  • Levator scapulae

  • Suboccipitales

Lifestyle Impact

The lateral neck muscles stabilize your head and facilitate head movement. Periods of prolonged stress or sitting still for long periods, for example at a computer, can decrease flexibility. This can lead to headaches, muscle pain due to tension, jaw clenching or pain in the cervical spine.

Training Recommendations

Smart Flex: Work out with the Smart Flex Neck machine to lengthen your lateral neck muscles. The reduced muscle tension can help to relax the cervical spine region.

No equipment required: Lateral neck flexion stretch

Instructions

  1. Hold the flexibility stick vertically to the ground in one hand as shown in the video. This will help you maintain balance.

  2. Tilt your head to the left as far as possible.

  3. Make sure that your upper body does not bend to the left/right and that your shoulders and hips remain parallel to the screen.

  4. Maintain this position until the Fitness Hub confirms that measurement has been completed.

  5. Return to the neutral position when prompted to do so.

  6. Repeat steps 1-5 for the right side as instructed on the screen.

Video Demo