Functional Fitness Testing for Older Adults Part 9: Sit and Reach Test

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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The Complete Series

Amanda introduces functional fitness testing, what it is, and why it's important to identify potential physical restrictions and/or limitations in order to improve your health and quality of life.

In this section, Amanda explores the Seniors Fitness Test from the American College of Sports Medicine, which populations should participate, the parameters of the test battery and why you should participate.

Discover the 30 second arm curl test, its purpose, a demonstration and exercise recommendations to improve performance.

Amanda discusses the 30 second chair stand test, its purpose, a demonstration of the test and exercise recommendations to improve performance.

Discover the 8 foot up and go test, its importance, a demonstration of the test and exercise recommendations to improve performance.

Amanda introduces the 2 minute step test, the purpose and demonstration of the test, and exercise recommendations to improve performance.

Discover the 6 minute walk test, its purpose, a demonstration and exercise recommendations to improve performance.

Amanda discusses the back scratch test, its purpose, a demonstration of the test and exercise recommendations to improve performance.

Explore the sit and reach test, what it is, the purpose, a demonstration and exercise recommendations to improve performance.

Have questions or comments about anything you learned in the FFT workshop? Leave us a comment below, or reach out to us directly to speak to one of our experienced personal trainers.

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