SIT AND REACH - Rowan

SIT AND REACH
Jamie Schleicher

Who is the Sit and Reach Designed for?
Intended for
individuals who
seek
rehabilitation
and to monitor
the development
of their
hamstring and
lower back
flexibility.

What is the Sit and Reach?
The sit and reach test
is a common
measure of flexibility,
and specifically
measures the
flexibility of the lower
back and hamstring
muscles.
This sure is
stretching me
out!

What are we Trying to Measure?
Investigators conclude that the tests are
more valid for hamstring than for back
flexibility.
Secondarily, it is a test for the lower
back, buttocks, and calve muscles.
One joints range of motion cannot
predict the range of motion of another
joint.

What will you Need?
The sit and reach tests apparatus
A box like structure
Measuring scale on upper surface
labeled in one centimeter intervals
The 23 rd cm line is exactly in line with the vertical plane
of the participants souls and heels

How Do I Perform This Test?
1. Participant performs a short
bout of prior exercise
2. Participant removes shoes
3. Participant sits on floor, bench
or table with feet against the
testing apparatus
4. They fully extend legs with the
medial sides of the feet about
20 cm apart

Steps Continued
About 26 cm…
we’re going to
have to work on
your flexibility
5. A second person holds one hand
lightly against the participants
knees to ensure full leg extension
6. Participant extends arms forward
with the hands placed on top of
each other, palms down.
7. Participant slowly bends forward
along the measuring scale
8. They repeat this forward stretch 2
more times
9. They repeat the same stretch a 4 th
time, but holds both hands at the
maximal position for at least 1
second
10. The second person observes the
4 th (final) trial score to the nearest
cm.

Traditional Test Scores for Men
Category 18-19 years 20-25 years 20-45 years
Well Above
Average
> 40 cm > 40 cm > 44 cm
Above Average 34-40 cm 34-40 cm 36-44 cm
Average 27-33 cm 24-33 cm 24-35 cm
Below Average 20-26 cm 19-23 cm 16-23 cm
Well Below
Average
< 20 cm < 19 cm

Traditional Test Scores of Women
Category 18-19 years 20-25 years 20-45 years
Well Above
Average
> 43 cm > 42 cm > 45 cm
Above Average 39-43 cm 39-42 cm 40-45 cm
Average 32-38 cm 32-38 cm 32-39 cm
Below Average 27-31 cm 27-31 cm 26-31 cm
Well Below
Average
< 27 cm < 27 cm

What are Other Tests?
Canadian Sit and
Reach Test
YMCA sit and reach
test
Wall Sit and Reach
Test
V-Sit Sit and Reach
Test
Back-Saver Sit and
Reach Test V-Sit Sit and Reach Test

Basic Characteristics of 6 Sit and
Reach Tests
TEST EQUIPTMENT POSITION HEEL
LINE
(cm)
Traditonal Sit and reach
box
Canadian Adjustable box,
stick
YMCA Measuring
stick, tape
Floor or
bench
Floor or
bench
Wall SR box, stick Floor or
bench
V-sit Measuring
stick, tape
Back-Saver SR box Floor or
bench
TIME
HELD
(sec)
# of
TRIALS
TRIAL to
RECORD
23 1-2 4 4 th trial
26 2 2 Best trial
Floor 38 2 3 Best trial
0 > 2 2 Average
Floor 23 1-2 4 4 th trial
23 1-2 4 per
leg
4 th trial

Discussion
Because extreme mobility is not optimal,
high flexible scores are not classified as
“excellent”
A non-qualitative classification system
ranging from low to high is used instead
It is apparent from the norm tables that
women are more flexible than men