Sit and Reach Flexibility Test
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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:
|from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners|
|from Health Promotion Throughout the Life Span E-Book|
|from Dynamic Alignment Through Imagery|
|from Prescriptive Stretching|
|from Physical Rehabilitation|
|from Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide|
|from NSCA’s Guide to Program Design|
|from Yoga For Dummies|
|from Science of Flexibility|
|from Glute Lab: The Art and Science of Strength and Physique Training|