Flexibility
Flexibility - The ability of a specific joint to move though a full range of motion
Sit and REACH TEST
The Sit and Reach test measures the flexibility of the lower back and hamstrings, the equipment required is a wall and a sit and reach box.
- Start by taking off shoes and putting your feet against the box, with the box against the wall.
- Whilst keeping the knees straight reach forward as far as you can.
- When you are reaching forward as far as you can, hold for 2 seconds and record the result.
- Record 3 attempts and and average to get a more accurate result
Results
Here is the normative data for the sit and reach test from kumu.brocku.ca
Advantages
The advantages of the sit and reach test are:
- Good way to measure hamstring and lower back flexibility
- Quick and easy to perform
An alternative test - Trunk rotation test
However, variations in arm and leg length can make data inaccurate, and the test does not measure flexibility of over joints. If a sit and reach box is not available then the trunk rotation test is a good alternative as it requires no equipment apart from a wall, this test measures trunk and shoulder flexibility.
The trunk rotation test is carried out by standing arms length away from a wall with your back facing it. Draw a line directly behind your back and rotate your body left and right, marking where you touched on the wall.
The trunk rotation test is carried out by standing arms length away from a wall with your back facing it. Draw a line directly behind your back and rotate your body left and right, marking where you touched on the wall.