Let's start with crosswise grain (horizontal stretch) which is usually the most important (depending on the pattern of course). Print the stretch gauge from your SSD pattern pieces or download and print the stretch percentage chart here.
Grab your fabric and fold knit along crosswise grain (selvage should be on the side and fold of fabric at the top).
Place two pins 4" apart below the fold of the fabric.
Holding knit firmly at both pins, stretch the fabric and note the distance stretched beyond its original length. This french terry knit from So Sew English has 60% stretch.
If you want to know the recovery of the fabric. release the pulled end of the knit. If the knit returns to its original location, it has excellent recovery.
This one recovered to 5%, so pretty close!
Here is how to check the vertical stretch.
Grab your fabric and fold knit along lengthwise grain (selvage should be on the bottom and fold of fabric at the top).
Place two pins 4" apart below the fold of the fabric. Holding knit firmly at both pins, stretch the fabric and note the distance stretched beyond its original length. This fabric has approximately 25% vertical stretch.
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