Sit and Reach
What does it measure:
Common measure of flexibility, and specifically measures the flexibility of the lower back and
hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain
How to Perform:
This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the Sit and Reach box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down.
With the palms facing downwards, and the hands on top of each other, the subject reaches forward along the measuring line as far as possible.
Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements
Infrastructure/Equipment Required:
Sit and Reach box with the following dimensions: 12" x 12" (sides) 12" x 10" (front and back) 12" x 21" (top) Inscribe the top panel with centimeter/mm gradations. It is crucial that the vertical plane against which the subject's feet will be placed is exactly at the 23 cm mark. Flat clean cushioned surface/Gym Mats
Scoring:
The score is recorded (difference between initial position and final position), in cm and mm, as the distance reached by the hand.
Administrative Suggestion:
Proper warm-up and static stretching of the lower back and posterior thighs is very important for this test. A partner placing his/her hands lightly across knees can prevent the flexing of knees. Keep the hands over each other (fish pose). Besides in order to prevent the test apparatus from sliding away from the participants during the test, it should be placed against a wall or a similar immovable object.
The test trial is repeated if:
(i) The hands reach out unevenly or (ii) The knees are flexed at the time of doing the test.
