Important Tables · Flexibility & Assessment

Flexibility Assessments — Master Table

All 6 assessments · 10 findings · Complete RLAI correction protocol

Tight / Overactive

Weak / Inhibited

Release

Stretch

Activate

Integrate

RLAI Correction Protocol

Release → Stretch → Activate → Integrate Always: stretch tight · strengthen weak · load through full ROM

Test	Finding	Tight Structure	Weak / Inhibited	Release	Stretch	Activate	Integrate
Sit & Reach	Short of toes	Hamstrings Erectors	Hip Flexors Core	Foam roll hamstrings	Supine hamstring stretch	Dead bugs, bird dogs	RDL, KB swings
Thomas Test	Finding A — Thigh elevated	Iliopsoas	Glute Max	Foam roll hip flexors	Kneeling hip flexor stretch	Glute bridges, clamshells	Squats, deadlifts, lunges
Thomas Test	Finding B — Knee extends	Rectus Femoris	Hamstrings	Foam roll quads proximal	Prone quad + pelvic tilt	Nordic curls, SB leg curl	Reverse lunges, step-ups
Thomas Test	Finding C — Thigh abducts	TFL IT Band	Glute Med Adductors	Foam roll TFL / lateral thigh	Pigeon, crossover stretch	Hip abduction, clamshells	SL deadlift, lateral walks
Passive SLR	< 80° hip flexion	Hamstrings (isolated)	Glutes Core	Foam roll hamstrings	PNF hamstring stretch	Nordic curls, SL RDL	Deadlifts, KB swings
Apley's Scratch	Top hand — ER limited	Posterior capsule Infraspinatus	Internal rotators	Thoracic foam roll	Sleeper stretch	Cable internal rotation	Pressing movements
Apley's Scratch	Bottom hand — IR limited	Pec major / minor Ant. Deltoid	Ext. rotators Low trap	Pec minor release	Doorway pec stretch	Face pulls, YTW, band ER	Rows, pull-ups
Shoulder Flexion	Arms don't reach table	Lats Pec minor	Low trap Serratus ant.	Foam roll lats sidelying	Overhead lat stretch	Prone Y, wall slides	OH press, lat pulldown
Ankle Dorsiflex	Knee straight — limited, improves bent	Gastrocnemius	Tibialis Anterior	Foam roll calf full length	Straight-leg heel drop	Heel walks, toe raises	Deep squat, step-ups
Ankle Dorsiflex	Knee bent — still limited	Soleus Posterior capsule	Peroneals Tib. Anterior	Lacrosse ball Achilles	Bent-knee calf stretch	Eversion band, SL balance	SL calf raises, split squat

RLAI = Release → Stretch → Activate → Integrate · Lifelong Athletics Exam Prep Reference