The goal of the Sit-and-Reach Test is measuring the flexibility of lower back and hamstring muscles.
Instructions
| Equipment | Sit-and-Reach-Box, ruler, wall |
|---|---|
| Preparation | Sit on floor with legs extended to front, place back and head against wall and bottom of feet against box. Put hands on each other and reach forward while keeping head and back against the wall. The distance between fingertips to box edge is the starting point. |
| Execution | Slowly bend hips and reach forward as far as possible. Move fingers along ruler to reach final position. Practice three times. The fourth time keep final position for two seconds and measure the distance between starting point and reached point. |
Animation
Positions
| Starting Position | Ending Position |
|---|---|
 |  |
Analysis
| Analysis | Compare the results of several tests. A suitable flexibility training should improve the results with time. |
|---|---|
| Reliability | It depends on the subject´s age and level of motivation as well as individual warm-up and air temperature. This test is usually done without any previous warm-up. |
| Comments | Instead of using a Sit-and-Reach-Box alternatively fixate a ruler between feet. To improve Sit-and-Reach test values have a regular Hamstring and lower back stretching. |
Score
| omen | men | |||
|---|---|---|---|---|
| cm | inches | cm | inches | |
| excellent | <24 | 24-29 | 30-33 | 34-37 |
| very good | <19 | 19-23 | 24-27 | 28-31 |
| good | <12 | 13-17 | 18-22 | 23-27 |
| average | <9 | 9-13 | 14-18 | 19-22 |
| fair | <7 | 7-11 | 12-16 | 17-20 |
| poor | <7 | 7-11 | 12-16 | 17-20 |
| very poor | <7 | 7-11 | 12-16 | 17-20 |
Related Flexibility Exercises
| Without Equipment | With Equipment |
|---|---|
