Purpose
The sit and reach test is a very common test used to measure flexibility of the low back and hamstrings. Flexible here is key for preventing injuries, falls, and muscle imbalances or asymmetries.
Instructions
You’re going to use the YMCA variation of this test from the American College of sports medicine. Before this test you should do a light warm-up of light to moderate aerobic activity to get your heart rate up a bit in your blood flowing to your muscles. For this test, you will sit on the floor with your shoes off and your legs extended straight in front of you. A yard/meter stick will be placed between your legs. You will reach forward with your arms, one hand on top of the other, and reach as far as possible. Your score is the distance reached with your fingertips. The best of three trials will be taken. There are numerous variations of this test that can be modified based on a specific individual or for someone dealing with low back pain for example.
Exercise Recommendations
Flexibility and/or mobility work should be done 2-3 days a week, with daily being the most effective. Hold each stretch to the point of tightness or mild discomfort.
You know your body best so stop if something doesn’t feel right.
Some general lower body stretches that you can do include: a standing hamstring stretch, side lunge stretch, figure-4 stretch, kneeling hip flexor stretch, and a calf stretch against a wall.
Amanda Morch
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