The sit and reach test measures the flexibility of your lower body, specifically your hamstrings and lower back muscles. Because this movement involves stretching, make sure you have properly warmed-up your muscles before undertaking this test. Performing the step test, push-up test, and plank hold prior to the flexibility tests would accomplish this nicely.
You will need a few materials for this challenge: a mat, masking tape, and a yard stick. To begin, set up your mat and apply a piece of masking tape across the top ¼ of the mat – essentially dividing the mat into 2 sections. Align the 15-inch mark of your yardstick with the masking tape (numbers 16 and higher should be pointing towards the smaller section of the mat). The picture to the left illustrates this set-up.
Next, sit on the mat facing the smaller section and line your feet with the 15-inch mark and the masking tape. Keeping your legs straight (and not allowing your knees to bend!), reach forward along the yardstick as far as you can. Just be gentle! You never want to force muscles into a stretched position.
Make note of what number your fingertips reach and perform the test a second time. You’ll then compare your highest number with the standards below for you age and gender. As before, A is excellent, B is good, and C needs improvement.
Tomorrow’s post (and the last test in this series!) will be for upper body flexibility: the Cobra Stretch.
