Sit and Reach Flexibility for fitness exercise and diet

Testing Flexibility

Flexibility is the capacity of a joint to move through its full range of motion. It is vitally essential for preventing injury. A person exercising with flexible muscles and joints is less prone to injury.

Sit and Reach Test For Measuring Flexibility

One of the most common methods of providing a measure of overall flexibility is the 'sit and reach' test.

To measure your flexibility, use the sit and reach test as it is the most commonly used test of flexibility in the lower back and hamstring muscles, and one of the most reliable. This is done by the subject sitting with their legs flat out and their feet placed against a box. They should then reach over the box, stretching as far as they can, and the extent of their reach over the box measured. It is important that the subject warms up first, and keeps their legs flat on the floor during testing, without bending the knees. Use the best result of three.

Advantages and Disadvantages of the Sit and Reach Test for Flexibility

The reliability of the test can depend on the previous warm-up and whether the same procedures are followed each time. The only disadvantage with this that it only measures the flexibility of the lower back and hamstrings. Also, variations in arm, leg and trunk length can make the comparisons in the results misleading.

Compare the results of your test with those in the following table:

Typical Sit and Reach Test Scores Test (Men)


Excellent	>27
Good	17 to 27
Above average	6 to 16
Average	0 to 5
Below average	-8 to -1
Poor	-19 to -9
Very poor	< -20