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Measurement of Lower Back and Hamstring Flexibility
By
Elizabeth Quinn
Elizabeth Quinn
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.
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Updated on October 04, 2022
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Table of Contents
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Table of Contents
Sit and Reach Test
Why Do a Sit and Reach Test
How to Perform the Test
Sit and Reach Test Results
Alternatives to the Sit and Reach Test
(Video) BEST tests for Hamstrings & lumbar spine muscles (sit & reach test)Improve Your Flexibility
The sit and reach test is the most common way to measure lower back and hamstring flexibility. Because tightness in the low back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury.
Sit and Reach Test
Exercise physiologists and fitness trainers may use the sit and reach test—which measures lower back and hamstring flexibility—to assess your baseline flexibility. Repeating the test after several weeks can help determine your progress. Because this test has been around since 1952, it has an extensive database of results across all age groups and genders. Consequently, you can use the sit and reach test to compare your flexibility to the average result for someone of your gender and age group.
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Watch Now: The Best Way to Do a Seated Hamstring Stretch
Why Perform a Sit and Reach Test?
The sit and reach test has its share of critics who believe it's not a valuable measurement of functional or "real-life" flexibility. How often do we need to sit on the floor with our legs straight in front of us and reach for our toes? Not very often.
On the other hand, how often do we need to bend over and pick something up (golf, tennis, baseball), get into a tuck position (skiing or cycling), or even kick something (soccer)? These are real-life examples where good back and hamstring flexibility are needed. But the sit and reach test doesn't do a good job of measuring that well.
New flexibility assessments are currently being developed, and many trainers and therapists use their own versions with clients. But until more specialized flexibility tests become mainstream, the sit and reach can help track flexibility changes over time. It can be a functional testing tool for general flexibility when used for this purpose.
How to Perform the Sit and Reach Test
First, you'll need a special sit-and-reach testing box. You can also make your own testing box by finding a solid box about 30cm tall. Fix a meter stick on top of the box so that 26 cm of the ruler extends over the front edge of the box toward the test subject. The 26cm mark should be at the edge of the box.
- Get in position: Remove your shoes and sit on the floor with your legs stretched out in front of you with knees straight and feet flat against the front end of the test box.
- Begin the movement: In a slow, steady motion, lean forward at the hips, keep your knees straight and slide your hand up the ruler as far as you can go.
- Stretch and repeat: Extend as far as you can, record the result in cm, rest, and repeat three times.
- Calculate your results: Average your results for your final score.
Sit and Reach Test Results
Sit-and-reach results compare your flexibility over time and your score to norms, or averages, for your gender and age. Adequate flexibility is reaching your toes (the 26-cm mark on the ruler) while keeping your legs straight.
Sit and Reach Test Scores
| Adult Men | Adult Women | Result |
| 34cm or above | 37cm or above | Excellent |
| 28 to 33cm | 33 to 36cm | Above average |
| 23 to 27cm | 29 to 32cm | Average |
| 16 to 22cm | 23 to 28cm | Below average |
| Below 16cm | Below 23cm | Poor |
Alternatives to the Sit and Reach Test
You can test your own hamstring and lower back flexibility with some easy tests at home. Use these methods as you work on your flexibility and keep a record to see how you improve.
One method is called the V-sit. To perform this, you make a line on the floor with tape, then place a measuring tape perpendicular to the tape, creating a cross. Sit with your feet in a V shape touching the tape, feet about a foot apart, with the measuring tape in between your legs, the 0 end starting where your legs part. Overlap your hands with arms outstretched in front of you. Practice three times, leaning forward and reaching your hands out. Then, repeat and take note of how far your hands could reach.
You can also try the fingertip-to-floor-distance test. You will need someone to measure the distance between your fingertips and the floor for this. All you need to do is warm up with a few practice stretches, standing and bending toward the floor. Then, measure how far from the floor your fingertips are. You may be able to touch the floor, which is great.
Improve Your Flexibility
If you have less than adequate flexibility, work on stretching the major muscle groups consistently. Don't limit yourself to stretching your hamstrings; you'll want to improve flexibility in both your upper and lower body for the most benefits.
Improving your flexibility will take time and dedication.You can incorporatedynamic stretching—active movements utilizing a full range of motion as part of warming up for workouts, sports, or other training activities. Static stretching may be best reserved for a cool-down after you've been warm and your joints are lubricated.
The American College of Sports Medicine recommends 2 to 3 sessions per week of flexibility training with a goal of some daily stretching. Aim to hold each stretch for 15 to 30 seconds, then release and repeat the stretch 2 to 4 times.
Stretching and Flexibility Exercises
4 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wells KF, Dillon EK. The sit and reach—A test of back and leg flexibility.Res Q Am Assoc Health Phys Educ Rec. 1952;23(1):115-118. doi:10.1080/10671188.1952.10761965.
Mayorga-Vega D, Merino-Marban R, Viciana J. Criterion-related validity of sit-and-reach tests for estimating hamstring and lumbar extensibility: A meta-analysis.J Sports Sci Med. 2014;13(1):1–14.
Hansberger BL, Loutsch R, Hancock C, Bonser R, Zeigel A, Baker RT. Evaluating the relationship between clinical assessments of apparent hamstring tightness: a correlational analysis. Int J Sports Phys Ther. 2019;14(2):253-263.
Page P.Current concepts in muscle stretching for exercise and rehabilitation.Int J Sports Phys Ther. 2012;7(1):109-119. PMID:22319684
By Elizabeth Quinn
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.
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FAQs
How do you measure sit and reach flexibility? ›
And you get three practice attempts keeping the hands level you lean forward touching the measuring
How do you measure lower back flexibility? ›The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back.
What is the normal result of sit and reach? ›...
Sit and Reach Test.
| Fitness category | Males | Females |
|---|---|---|
| Good | 46.5 – 38.0 | 45.5 – 38.0 |
| Average | 37.5 – 27.0 | 37.5 – 29.0 |
| Below Average | 26.5 – 17.0 | 28.5 – 20.0 |
| Not very flash! | <17.0 | <20.0 |
How to Perform the Sit and Reach test - YouTube
Why is the sit and reach test good for flexibility? ›The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
How much flexibility is enough? ›Generally speaking for healthy adults with normal flexibility, it is safe to stretch to the point of mild tension on a daily basis, three to five times per stretch and for 10 to 30 seconds per stretch.
What are 3 tests used to measure flexibility? ›To test flexibility, goniometers, sit-and-reach tests, and functional movement screenings are the most commonly used methods.
How do you do the sit and reach test without the box? ›Remove your shoes and sit on a flat surface. Put a ruler on the ground between your legs or the top of the step. Place one hand on top of the other, then reach forward. The furthers point you can reach without bouncing is your sit and reach measurement.
What is an example of flexibility? ›Examples of flexibility activities include: stretching. yoga. tai chi.
What is the importance of 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 test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.
What is the purpose of sit and reach test? ›
Background and purpose: The sit-and-reach test (SRT) is commonly used to assess flexibility of the spine and length of the hamstring muscles.
How do you perform a sit? ›How to Do a Sit-Up Properly | Gym Workout - YouTube
How do you do the sit and reach exercise at home? ›Sit and Reach Test Measurement demonstration video - YouTube
Which exercise improve flexibility of the body? ›Butterfly Stretch
Sit tall on the floor with the soles of your feet together, knees bent out to sides. Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor. If you're too tight to bend over, simply press your knees down.
A 1-Minute Test Will Show How Flexible You Are - YouTube
How much can you improve flexibility? ›Weitzel says that we all have a baseline level of tightness and flexibility, and with some effort, we can improve that fundamental level by about 20 or 25 percent. Beyond that, genetics generally limits our ability to keep improving.
How do you explain the types of flexibility? ›There are two types of flexibility exercises: static stretching, in which you stretch a muscle without moving, and dynamic stretching, which combines stretching with movements.
Which test item is used to measure lower body flexibility? ›The Sit and reach test is one of the linear flexibility tests which helps to measure the extensibility of the hamstrings and lower back.
Which of the following is use to measure flexibility? ›Measuring Flexibility
The most accurate tests of flexibility are those in which a goniometer is used to measure the actual degrees of rotation of the various joints. A goniometer is a protractor type of instrument used to measure the joint angle at both extremes in the total range of movement.
Flexibility tests are used to diagnose muscle imbalances, arthritis in a joint, or conditions such as a sprain or shoulder impingement. They are also used to identify tight muscle groups that can lead to injury during everyday activities or exercise.
What is the average sit and reach score for a female? ›
| Result | Men | Women |
|---|---|---|
| Excellent | 32 - 41cm | 36 - 44cm |
| Good | 21 - 29cm | 26 - 35cm |
| Average | 15 - 20cm | 16 -25cm |
| Fair | 8 - 15cm | 7 - 15cm |
CDE PFT Backsaver Sit & Reach - YouTube
How do you score a 3-Minute Step Test? ›The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise. Goal: Step on and off the bench for 3 minutes straight while keeping a consistent pace and then see how quickly your heart rate will come back down.
What are 5 exercises for flexibility? ›- Forward Lunges. ...
- Side Lunges. ...
- Cross-Over. ...
- Standing Quad Stretch. ...
- Seat Straddle Lotus. ...
- Seat Side Straddle. ...
- Seat Stretch. ...
- Knees to Chest.
- Standing Quad Stretch.
- Standing Side Stretch.
- Seated Hamstring Stretch.
- Standing Calf Stretch.
- Shoulder Stretch.
- The Forward Hang.
- Back stretch.
- Butterfly Groin Stretch.
Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test is most often used to test flexibility.
Why is flexibility important in every individual? ›Flexibility is an important component of physical fitness and has many positive effects on the body. For instance, it improves mobility, posture, muscle coordination, reduces the risk of injuries and muscle soreness. It even leads to a better overall “shape”.
How can flexibility training reduce the risk of back pain? ›Flexibility Training. Stretching the soft tissues in the back, legs and buttock such as the hamstrings, erector muscles of the spine and hip flexor muscles, ligaments and tendons can help to mobilise the spine, and an increase in the range of motion of the spine can assist back pain [112].
When performing the sit and reach How far should the individual's feet be apart? ›For the Performer:
Sit on the floor with back, head and shoulders flat on the wall. Feet are 12 inches apart.
Remove your shoes and sit on a flat surface. Put a ruler on the ground between your legs or the top of the step. Place one hand on top of the other, then reach forward. The furthers point you can reach without bouncing is your sit and reach measurement.
What is 3 minute step test measures? ›
The “3-Minute Step Test” is designed to measure your aerobic fitness. It assesses your fitness level based on how quickly your heart rate recovers after exercise. The more aerobically fit you are, the quicker your heart rate will return to normal after exercise.
How is modified sit and reach measured? ›- Slowly bend and reach forward as far as possible, sliding your fingers along the yard stick.
- Hold your final position for two seconds.
- Record the distance you reached, to the nearest 1/10th inch.
- Repeat three times and record the best distance.
Shoulder flexibility test (zipper test)
Reach one hand behind your neck and down along your spine. Then bring your opposite hand behind your back and up toward your top hand. You can measure your flexibility by how close your hands are to each other.
CDE PFT Backsaver Sit & Reach - YouTube
Which element of fitness does the sit and reach test measure? ›Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test is most often used to test flexibility.
What muscles does the sit and reach test stretch? ›The “Sit and Reach” test measures the general flexibility of your lower back and hamstring muscles. Because tightness in the low back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury.
How do you solve a step test? ›- Step up and down, one foot at a time, onto the step or bench for 3 minutes.
- Maintain a steady four-beat cycle. ...
- On finishing the test, count the number of heartbeats for 15 seconds.
- Multiply the number of beats in 15 seconds by 4 to give the "step test pulse rate"
| Age | 18-25 | 36-45 |
|---|---|---|
| Excellent | <79 | <83 |
| Good | 79-89 | 83-96 |
| Above Average | 90-99 | 97-103 |
| Average | 100-105 | 104-112 |
Step one – perform a 3-minute step test by performing 24 steps per minute on a 12-inch step for a total of 3 minutes, roughly 96 steps total.
When performing the sit and reach How far should the individual's feet be apart? ›The client/patient sits with the yardstick between the legs, with the legs extended at right angles to the taped line on the floor. Heels of the feet should touch the edge of the taped line and be about 10 to 12 inches apart.
How do you measure back strength? ›
2 Simple Strength Tests For Lower Back Pain - YouTube
Which of the following is an example of flexibility exercises? ›Examples of flexibility activities include: stretching. yoga. tai chi.