http://www.exrx.net/Testing/FlexFunctio ... sTest.html
It talks about false positives on this test and how to avoid them. It mentions the lower back should touch, so basically this means removing the arch right?
By rounding the spine like this, what we are doing is posteriorly rotating our pelvis, right? Whereas if we were not contracting our abs or pulling on our leg then the hips could posteriorly rotate under the weight of the free leg and the arch would increase and our lower back would move further away from the bench.
Now something I am wondering about here: how would having a muscular posterior chain in various areas affect this test? Or heck, for those with a deal of body fat (either due to excess % or genetic predisposition to store it in certain areas) that's mass too (though perhaps more giving than muscle) so could that influence this?
Like for example, if you have a muscular/fat back or glutes or maybe lats, would that make it more difficult to touch your lower back down? Would you need to flex your spine to a greater degree to make the lower back touch down?
Similarly speaking, if those aforementioned areas were small and someone had a very muscular lower back (hypertrophied erector spinae) or they stored a lot of lower back fat, wouldn't that make the lower back touch down earlier?
Another issue is this: how do we tell how far down the hanging leg (the one with the hip flexor being stretched) is? The further down the knee goes, the more it is stretched, right? What if some people allow that hip to hyperextend?
The more your press your lower back down, the more the spine rounds and posteriorly rotates the pelvis, the greater degree of hip extension (and subsquent lengthening of the hip flexors) is needed to maintain position.
Is performing the Thomas Test one way people could attempt to stretch their hip flexors? Like perhaps, if that's not tiring, have a partner apply resistance as they try to flex at the hip or possibly to extend the knee? I imagine moving at the knee would help to shift the tension of the stretch between the rectus femoris (which is also a quadricep knee extensor) and the rest of the hip flexors.
Or maybe someone could use an ankle weight or if they had some sort of loop to dankle a weight from (I imagine a kettlebell handle wouldn't fit all size shoes). For safety reasons obviously a dumbbell is out of the question.