How you can Carry out the Sit and Achieve Versatility Test

Sit and Reach Flexibility Test

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This video shows Dr. Evan Matthews explaining how to perform a sit and reach flexibility test for the hamstring and lower back. This is a commonly performed flexibility test. Remember you should never stretch a muscle that has not been properly warmed-up..
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Video taken from the channel: Vivo Phys Evan Matthews

Sit & Reach Test (Flexibility)

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Video taken from the channel: Fitness365

Sit-and-Reach Test Flexibility

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Sit and Reach Test.
Assesses flexibility of lower back and hamstrings.
How to do it: This test also requires a yardstick and tape. Place the yardstick on a mat and put a strip of tape across the yardstick at the 15-inch mark. Next, sit on the mat with the yardstick between your legs and your heels flexed at the 15-inch mark. With your feet 10 to 12 inches apart, lean forward from your waist, dropping your head down and reaching with one hand on top of the other as far as you can. Sit up and record the distance you reached. Repeat twice more. Your score: the best result.

Video taken from the channel: Gregory Cloutier

Hamstring Flexibility: How to measure accurately V sit and reach test

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This video is about V sit and reach test.
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Sit and Reach Test

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This video demonstrates how to perform a sit and reach test on a client.

Video taken from the channel: Fitness at Southbank

Sit and reach test

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Video taken from the channel: Rose Pinter

How to Perform the Sit and Reach test

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Learn how to perform the sit and reach test with a few easy steps!

Video taken from the channel: PolyFit CP

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.How to do Sit and Reach Flexibility Test: Step 1: Sit down on the ground and place the bottoms of your feet flat against the measuring box. Step 2: Lock your knees out and make your legs straight.

Step 3: Place your left hand on top of your right hand and extend your arms forward. Step 4: Place your hands on the box and reach as far forward as you can.Sit and Reach Test Assesses flexibility of lower back and hamstrings How to do it: This test also requires a yardstick and tape.

Place the yardstick on a mat.The sit and reach test is the most common of all flexibility tests. It measures the flexibility of the clients lower back and hamstrings. All you need is a box about 30cm high and a metre ruler.

Your client should sit on the floor with their back and head against a wall.The traditional sit and reach can also be used to measure the combined flexibility of the legs. Sit and Reach Procedure – prepare a meter rule and a box about 30cm or 12 in high. Begin by sitting on the floor with your head and back against the wall.

Place the yardstick vertically on the floor and at the 15in mark, place a long strip of tape perpendicular across it. Sit on the floor so the heels of your feet just touch the tape. Slowly reach forwards as far as you can and hold the position for at least one second. Repeat this two more times and record the distance of the three reaches.

To perform the test, sit on the floor with your legs extended out in front of you and your feet against the edge of a sit-and-reach box. With arms extended out in front of you, slowly bend forward.Instruct your client to remove his/her shoes and sit on the floor with knees straight (pressed to the floor), and feet approximately 12 inches apart. The heels should be in contact with the sit and reach boxwith the ankles dorsiflexed. If no sit and reach box is available, a tape measureor yardstickmay be used.

An abstract is unavailable. This article is available as a PDF only.Static stretches, such as seated straight leg reaches (like the movement in the sit and reach test) as well as single-leg hamstring stretches lying on your back and bringing the leg towards the ceiling, can be performed at the end of your workouts.

The Sit and Reach Test is conducted as follows: The athlete warms up for 10 minutes and then removes their shoes The assistant secures the ruler to the box top with the tape so that the front edge of the box lines up with the 15cm (6 inches) mark on the ruler and the.Perform test: Sit tall against a wall with your legs straight out in front of you, trying to keep your legs as straight as possible. Legs are a couple of inches apart with your knees and toes.

Flexibility Test “Sit and Reach Test” Sit on the floor upright with your legs stretched out in front of you. This test is actually performed without shoes. You want to have 12 inches between your feet, and have a measuring tape in between your legs with the 15” mark in line with your heels.

To perform this test the athlete must be sitting down with his feet against the box. The box should be against a wall or held stationary so the subject can not move it. He/she should then reach forward with their arms and place their hands as far as they can on the box in front of them.Performing the sit and reach test.

The sit and reach test is a very simple and quick test to assess the flexibility of the lower back and hamstrings. NOTE: Before perfing the sit and reach test subjects should have undergone a total body warm up for at least 5 minutes. To perform the sit and reach test follow these simple guideline.

List of related literature:

Finally, if you are comfortable in the test exercises and confident that you can do the full posture and come out of it gracefully, flex your toes again, reach back, and either touch your heels momentarily with your middle fingers or rest your hands on your ankles.
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners by David Coulter Motilal Banarsidass, 2004
Holding the position for 10 to 20 seconds and repeating the stretch three to five times will encourage optimal flexibility (ACSM, 2013).
from Health Promotion Throughout the Life Span E-Book by Carole Lium Edelman, Carol Lynn Mandle, Elizabeth C. Kudzma Elsevier Health Sciences, 2017
Repeat the flexing and extending of the legs while feeling and visualizing the movement of the sacrum until it becomes clear in your mind’s eye: down and back on hip joint flexion, up and forward on hip extension.
from Dynamic Alignment Through Imagery by Eric N. Franklin Human Kinetics, 2012
Flexibility Test Lie on your back, holding both legs completely straight.
from Prescriptive Stretching by Kristian Berg Human Kinetics, 2019
To assist with the extension phase, the height of the seat can be initially elevated to decrease the extensor force required; the therapist can also provide tactile and proprioceptive cues to assist hip and knee extension (Fig. 15.11) and to guide the direction of the weight shift.
from Physical Rehabilitation by Susan B O’Sullivan, Thomas J Schmitz, George Fulk F.A. Davis Company, 2019
In this test, the participant sits on the front edge of a chair with one leg extended out in front (knee straight, ankle fully dorsi-flexed, heel resting on the floor) and the other leg bent at the knee with foot flat on the floor.
from Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide by Edward M. Winter, Andrew M. Jones, et. al. Taylor & Francis, 2006
Prior to initiating the start, the athlete should align the center of gravity above the lead leg, bend the front leg to nearly a 90° angle and the rear leg at nearly 125°, move the hips shoulder-width apart or slightly wider, and straighten both arms and place them slightly in front of the hands.
from NSCA’s Guide to Program Design by NSCA -National Strength & Conditioning Association, Jay Hoffman Human Kinetics, Incorporated, 2011
As you inhale, raise your arms from the front up and overhead; as you exhale, bend forward from the hips, raise your left leg back and up until your arms, torso, and left leg are all parallel to the floor and you’re balancing on your right leg in the warrior III posture.
from Yoga For Dummies by Georg Feuerstein, Larry Payne, PhD Wiley, 2010
Although numerous variations exist, this exercise is often performed as a toe touch from one of four positions: standing, sitting, a modified hurdler’s stretch, or supine (i.e., a straight-leg raise).
from Science of Flexibility by Michael J. Alter Human Kinetics, 2004
To initiate the movement, you do several things at once: with your spine rigid (straight or slightly arched), sit your hips back, lean your torso forward, and bend your knees slightly, keeping your shins as vertical as possible.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019