Do flexibility tests
Follow the prompts to get in position.
Follow the prompts to perform the squat.
Review your results compared to the targets. Tap Next or Repeat Squat Test.
Nota
A large deviation from the target percent on your squat depth may indicate ankle, hip, and knee immobility.
A large deviation from the target percent on your back may indicate ankle/hip immobility, center of mass (femur x torso ratio) issue, or weak core strength.
A large deviation from the target percent on your shoulders may indicate shoulder immobility or thoracic spine stiffness,
Nota
If you want to remove any of the images, Tap the Delete icon in the image. In the pop-up, tap Remove Photo.
View the recommendations to improve your squat and tap Next.
View your Flexibility BioAge based on your Squat Test results. Select Discover BioAge to see more details.
You will see your flexibility percentages and a Low, Normal, or Excellent score. Tap Today > for the Squat Depth, Back, and Shoulders to receive more detailed guidance. Tap < BioAge to return to your BioAge results screen.
Nota
If you haven't taken a squat test before, you will be prompted to taken one.
View your Squat Depth, Back, and Shoulder results and recommendations. Tap Flexibility to return to your Flexibility results screen.
Nota
You can adjust your training preferences if necessary. When you select a training program, you can adjust the percentage flexibility slider.
Select Logout.
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
Hold the flexibility stick horizontally in both hands as shown in the video.
Stand upright and shoulder-width apart and bring the stick over your head with extended arms.
Now stretch your arms as far back as possible.
Maintain this position until the Fitness Hub confirms that measurement has been completed.
Video Demo
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
Stand parallel to the screen and align your feet with the markers as shown in the video.
Turn 90 degrees to the left side, as shown in the video.
Now follow the instructions on the Fitness Hub for correct foot positioning.
Bend forward as far as you can with your upper body, making sure your back is straight and your knees are straight, not bent.
Maintain this position until the Fitness Hub confirms that measurement has been completed.
Repeat steps 3-5 for the right side as instructed on the screen.
Suggerimento
For an increased stretch of the hamstrings (leg flexors), flex your toes towards your shins.
Video Demo
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
Stand parallel to the screen and align your feet with the green markers as shown in the video.
Turn 90 degrees to the left side as shown in the video.
Follow the instructions on the screen for correct positioning of your feet.
Bend your upper body backwards as far as possible. Make sure to keep your hips straight and not turned in.
Maintain this position until the Fitness Hub confirms that measurement has been completed.
Repeat steps 3-5 for the other side as instructed on the screen.
Suggerimento
To ensure your hips are kept straight, tighten your glute and abdominal muscles.
Video Demo
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
Hold the flexibility stick horizontally in both hands as shown in the video.
Stand upright and bring the stick over your head with extended arms.
Bend your upper body to the left as far as possible.
Make sure that your upper body does not bend forward/backward and that your shoulders and hips remain parallel to the screen.
Maintain this position until the Fitness Hub confirms that measurement has been completed.
Return to the neutral position when prompted to do so.
Repeat steps 1-6 for the right side as instructed on the screen.
Video Demo
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
Hold the flexibility stick vertically to the ground in one hand as shown in the video. This will help you maintain balance.
Tilt your head to the left as far as possible.
Make sure that your upper body does not bend to the left/right and that your shoulders and hips remain parallel to the screen.
Maintain this position until the Fitness Hub confirms that measurement has been completed.
Return to the neutral position when prompted to do so.
Repeat steps 1-5 for the right side as instructed on the screen.