Sit and Reach Test
The sit and reach test is a basic
flexibility test that measures predominately the flexibility of the
hamstrings and the muscles of the lower back. The chances are that
during your school days you will have performed this test, it is also
commonly used during an initial assessment when joining a major
health club.
There are some different variations of
this test and apart from performing in sat in a chair (mainly for the
elderly) or with one leg at a time, the only other variations are
regarding where the measurement or score is taken from.
With a standard test the marker will be
set at zero from the feet position, so for example if you cannot
reach past your toes you will get a negative score. People with long
arms and shorter legs will obviously score better at this test so to
ensure a fair assessment it is better to use a modified test where
the point of zero is adjusted according to the foot position.
You can perform this test yourself
anywhere, or you require is a box a ruler and a wall. Place the box
against the wall with the ruler length ways on top with the zero
value furthest away from the wall side. Sit down with with your legs
straight and the soles of your feet flat against the box. Reach
forward and touch as far down the ruler as possible, record how far
you can reach and this is your score.
If you are on a stretching program
perform this test regularly to record your progress.
