Sit & Reach Test

The Sit and Reach Test is a common flexibility test that measures the flexibility of the lower back and hamstring muscles.

What This Test Measures

This test primarily measures the flexibility of your hamstrings and lower back, with some involvement of the calf muscles.

Equipment Needed

• Sit and reach box or ruler and box
• Flat surface
• Recording device

How to Perform the Test

1. Sit on the floor with legs extended straight in front of you, feet flat against the sit and reach box.
2. Place one hand on top of the other, palms down, and reach forward as far as possible.
3. Hold the furthest position for 2 seconds without bouncing or jerking.
4. Measure the distance reached relative to the position of the feet (typically, the 15cm mark is at the feet).
5. Perform three attempts and record the best result.

Tips for Best Results

• Warm up thoroughly before testing to increase flexibility and prevent injury.
• Keep your legs straight throughout the test - don't bend your knees.
• Reach forward smoothly without bouncing or jerking movements.
• Breathe normally during the test - exhale as you reach forward.
• Keep your head in a neutral position, neither looking up nor down excessively.

Interpreting Your Results

Your sit and reach distance is compared to normative data based on age and gender. Greater reach distances indicate better flexibility in the lower back and hamstrings. Poor flexibility in these areas may contribute to lower back pain and increased risk of muscle strains.