Understanding the Back Scratch Test
The back scratch test is a component of the Senior Fitness Test, a protocol developed by exercise science experts Dr. Roberta Rikli and Dr. Jessie Jones to assess the functional fitness of older adults. Unlike traditional fitness tests that can be demanding, this assessment is safe, simple, and requires minimal equipment. It serves as an indicator of a person's ability to perform everyday tasks that require upper body mobility, such as reaching for items on a shelf or zipping up a dress.
The Purpose of the Test
The primary purpose of the back scratch test is to evaluate the flexibility of the shoulder and upper arm. As individuals age, a natural decline in flexibility can occur, which can impact daily activities and independence. By providing a standardized measure of shoulder range of motion, the test helps healthcare professionals, caregivers, and seniors themselves monitor changes in flexibility over time. Poor flexibility can increase the risk of injury and make simple movements difficult, so tracking this metric is vital for proactive health management.
How to Perform the Test
Performing the back scratch test is straightforward, and a partner can easily assist. No special equipment is needed beyond a ruler or tape measure. The test should be performed with care to avoid pain or strain, and is typically part of a broader fitness assessment that includes other tests like the chair stand and timed up-and-go.
Step-by-Step Instructions
- Start Position: Stand upright with a straight back, and place one arm behind your head and back over the shoulder. Your palm should be touching your back, with your fingers pointing downward.
- Reach Up: Place your other arm behind your back, with your palm facing outward and fingers pointing upward. Reach up as far as possible.
- Attempt to Touch: Without forcing, try to bring the middle fingers of both hands as close together as possible, or even overlap them.
- Measure the Distance: An assistant will measure the distance between the tips of the middle fingers. If they touch, the score is zero. If they overlap, it is a positive score, and if they don't touch, it's a negative score.
- Switch Sides: Repeat the process with the opposite arm over the shoulder to test both sides.
- Record the Score: The best of two trials is typically recorded for both sides. The higher the score (closer to zero or a positive number), the better the flexibility.
Interpreting the Results
Scoring for the back scratch test is measured in inches or centimeters, with reference norms established by Jones and Rikli for different age groups. A higher score (positive overlap) indicates above-average flexibility, while a negative score indicates a need for improvement. It is important to compare results to age-appropriate standards rather than to younger individuals. For example, a man aged 70-74 with a score of -8.0 inches would be considered below average, whereas a man with a score of -1.0 inches would be considered normal.
Benefits of Good Shoulder Flexibility
Maintaining good shoulder flexibility is crucial for several aspects of senior well-being:
- Improved Daily Function: Flexible shoulders make everyday tasks like dressing, reaching, and carrying objects easier.
- Reduced Injury Risk: Good range of motion helps prevent strains and injuries that can occur from restricted movement.
- Enhanced Independence: By enabling seniors to perform tasks independently, it contributes to a better quality of life and reduces the need for assistance.
- Better Posture: Improved flexibility can lead to better posture, which reduces discomfort and can prevent further musculoskeletal problems.
Comparison of Flexibility Assessments
To put the back scratch test into context, it's helpful to compare it with other common assessments for senior fitness. Each test provides unique insights into different aspects of functional mobility.
| Assessment Test | Purpose | Equipment Needed | Advantages | Disadvantages |
|---|---|---|---|---|
| Back Scratch Test | Measures upper body (shoulder) flexibility and range of motion. | Ruler or tape measure. | Simple, minimal equipment, quick to administer, focuses on a specific area. | Can be influenced by arm length, requires a partner for accurate measurement. |
| Chair Sit-and-Reach | Measures lower body (hamstring) flexibility. | 17-inch chair, ruler. | Easy to perform, no floor work required, reduces risk of falling. | Measures only one aspect of flexibility. |
| 30-Second Chair Stand | Measures lower body strength and endurance. | 17-inch chair, stopwatch. | Safe and effective, good indicator of daily functional strength. | Does not measure flexibility directly. |
| 8-Foot Up-and-Go | Measures agility, speed, and dynamic balance. | Stopwatch, 17-inch chair, marker. | Assesses multiple abilities in a single, functional task. | Can be influenced by gait speed, less specific to flexibility. |
The Role of Exercise in Improving Flexibility
Results from the back scratch test can inform exercise programs. For seniors with below-average scores, incorporating targeted stretching and mobility exercises can be highly beneficial. Consistency is key, and regular practice can lead to measurable improvements in flexibility and overall function. These exercises should be low-impact and performed gently to avoid injury. For example, a simple wall-stretch can effectively improve shoulder flexibility.
For more information on the Senior Fitness Test, including detailed protocols for all component tests, consult the resources available from the Southwest Nebraska Public Health Department at https://www.swhealth.ne.gov/pdfs/healthylifestyle/frog/FROG-Senior-Fitness-Test-Kit.pdf.
Conclusion: The Importance of Monitoring Mobility
In conclusion, the back scratch test for senior citizens is a vital tool for assessing and monitoring upper body flexibility. As a key component of the Senior Fitness Test, it provides valuable insights into an older adult's functional fitness and ability to maintain independence. Understanding and tracking your results can empower you to take proactive steps, such as incorporating gentle stretching exercises, to improve mobility and ensure a higher quality of life. Regular testing can serve as a powerful motivator to stay active and flexible, supporting overall health and well-being well into old age.
