The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles.
Follow these steps to perform this test:
1. Take off your shoes.
2. Sit down with your legs stretched.
3. Place the sole of your feet flat against the box.
4. Both knees should be locked and pressed flat to the floor.
5. Stretch your arms and reach forward along the measuring line as far as possible. Your palms should be facing down and at the same level.
6. Keep this position for a minimum of 3 seconds.
7. Your teacher will have a record of the distance.
Click on the sound bar below to listen to the steps to perform the sit-and-reach test.
Stop the sound bar after listening to each step and repeat it.
Let’s try!