The objective of this test is to measure the flexibility of lower back and hamstring muscles.
Instructions
Equipment | tape or chalk to mark the floor, pen, ruler |
---|---|
Preparation | With the tape mark a straight baseline (the grey line) with a length of about 20-30 cm (8-12 inches) and, perpendicular through the center, a measurement line (the green line) reaching about 50-60 cm (2 feet) to each side. The intersection of both lines marks the zero point. Take off shoes, sit on floor, legs straight and heels placed directly on the measurement line, feet about 20-30 cm (8-12 in) apart. Bring hands together, clasp thumbs and keep palms facing down. Flex feet. |
Execution | Slowly reach forward as far as possible while hands travel along the measurement line. Repeat three times and hold the fourth reach for 2-3 seconds. Record the distance between reached point and zero 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 | Reach distance 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 | To improve Sit-and-Reach test values have a regular Hamstring and lower back stretching. |
Related Flexibility Exercises
Without Equipment | With Equipment |
---|---|