The sit and reach test is a popular assessment of flexibility, specifically targeting the lower back and hamstring muscles. This test is valuable because tightness in these areas can contribute to issues like lumbar lordosis, forward pelvic tilt, and lower back pain. The origins of this test can be traced back to Wells and Dillon in 1952, and it has since become widely adopted as a general measure of flexibility.
Variations of the Sit and Reach Test
There are several variations of the sit and reach test, with each incorporating slight differences in foot positioning. One approach is to use the level of the feet as the zero point, considering any measurement that falls short of the toes as negative and any reach beyond the toes as positive. However, utilizing negative values can complicate statistical analysis and result comparison. Another variation, known as the Presidents Challenge version, requires a box with a 9-inch level for the feet, recording a reach of two inches past the toes as 11 inches. The Eurofit manual suggests using 15cm at the level of the feet, while the NHL combine testing employs 10 inches.
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A limitation of the traditional sit and reach procedure is that individuals with long arms and/or short legs may achieve better results, while those with short arms and/or long legs may face a disadvantage. To address this, the modified sit and reach test adjusts the zero mark depending on the individual’s sitting reach level.
The traditional sit and reach procedure also assesses the overall flexibility of both legs. However, there are variations such as the Back-Saver Sit and Reach, which focuses on testing one leg at a time, and the Chair Sit and Reach Test, designed for elderly individuals, where the subject sits on a chair and leans forward while the dominant leg is tested.
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If you don’t have a specifically designed sit and reach box, you can use any box, crate, or step with a long ruler. This allows you to follow the description of the Sit and Reach at home, which is a simplified version that requires minimal equipment. Alternatively, you can try the V-Sit Flexibility Test, which replaces the box with a line on the ground.
There are also similar flexibility tests that are not performed while sitting, such as the Kraus-Weber Floor Touch Test, toe touch, and Schober test, all of which evaluate lower back and hamstring flexibility while standing and leaning forward.
Test Procedure
The basic outline of the sit and reach test is as follows:
- Equipment required: sit and reach box (or a ruler and a step or box as an alternative).
- Procedure: The test involves sitting on the floor with legs extended straight ahead, without wearing shoes. The soles of the feet are placed flat against the box, and both knees are locked and pressed flat to the floor (the tester can assist by holding them down). The subject reaches forward along the measuring line as far as possible, with palms facing downwards and hands either on top of each other or side by side. It’s important to ensure that the hands remain at the same level, without one hand reaching further forward than the other. After some practice reaches, the subject reaches out and holds the furthest position for at least one to two seconds while the distance is recorded. It’s crucial to avoid jerky movements during the test. Video demonstrations of the Sit and Reach Test can be found for reference.
Scoring: The score is recorded to the nearest centimeter or half inch, representing the distance reached by the hand. Some versions of the test consider the level of the feet as the zero mark, while others place the zero mark 9 inches before the feet. The modified sit and reach test adjusts the zero mark based on the individual’s arm and leg length. Norms for the sit and reach test and examples of actual athlete results are available for comparison.
Validity: This test solely measures the flexibility of the lower back and hamstrings, making it a valid assessment for these muscle groups.
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Reliability: The reliability of this test depends on the warm-up period given and the consistency of procedures followed during each test. Most norms for sit and reach testing are based on no previous warm-up. However, the best results can be achieved after a warm-up or if the test is preceded by an endurance test, which can act as a warm-up. If a warm-up is used, it’s important to have a standardized warm-up and test order, repeating the same conditions for each test.
Advantages: The sit and reach test is a widely recognized assessment of flexibility, known for its simplicity and quick execution. When using the standard testing procedure, ample published data is available for comparison.
Disadvantages: Comparisons between individuals can be misleading due to variations in arm, leg, and trunk length. Moreover, this test specifically focuses on the range of motion and muscles/joints of the lower back and hamstrings and may not be applicable to other body parts.
FAQs
Q: What does the sit and reach test measure?
A: The sit and reach test measures the flexibility of the lower back and hamstring muscles.
Q: Can arm and leg length affect sit and reach test results?
A: Yes, individuals with long arms and/or short legs may have an advantage, while those with short arms and/or long legs could face a disadvantage. The modified sit and reach test accounts for these differences.
Q: Are there alternative tests that assess flexibility while standing?
A: Yes, the Kraus-Weber Floor Touch Test, toe touch, and Schober test are examples of flexibility assessments performed in a standing position.
Conclusion
The sit and reach test is a valuable tool for assessing lower back and hamstring flexibility. By following the proper procedures and understanding the variations of the test, you can obtain valuable insights into your flexibility levels and make informed decisions about your fitness routine. Remember, while this test focuses on specific muscle groups, there are other assessments available for evaluating flexibility in different areas of the body.
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