Sit and reach test

One of the most common flexibility assessments is a “sit and reach test”. It’s an easy way to measure the flexibility of the back of your legs (the hamstrings), your hips, and your lower back.

Good flexibility in this region can help avoid low back pain.

How do you perform the sit and reach test?

• Before you start the sit and reach test, it is important to warm up well for about five minutes.
• Sit on the floor with your legs stretched out and without shoes.
• Place the soles of your feet flat against a vertical plane. This can be a chest, a strong box or the bottom step of a staircase.
• Bend forward from your hips by engaging your lower back muscles and keep your legs straight at all times. Bending forward should be one smooth movement, without bouncing.
• Come forward as far as possible with your fingertips.
• Try to touch your toes or come forward even further by placing your hands on the box, chest, or step. Write down where your fingertips got.
• Repeat this exercise three times and record your best performance.
• The result is the number of inches that your fingertips are past (hopefully) the soles of your feet.
• If you don’t get that far, you measure the distance from your fingertips to the vertical wall of the box, chest or step that your feet rest against.

How far could you reach?

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