Sit and Reach
Quickly measure and calculate your posterior chain mobility and flexibility
This is a common measurement of flexibility in the lower back and hamstrings (the back of the legs). This test is important because tightness in these areas is closely related to lower back pain and forward pelvic tilt. Tightness in these areas can also contribute to potential injury during periods of increased activity. Scores are related to age and gender, so please take this in mind if you compare your results with your friends.
Sit & Reach Protocol
Purpose
Assess and compare posterior chain flexibility to healthy norms.
Equipment
Yardstick and tape
Procedure
Before testing allow participant to adequately stretch as well as perform moderate aerobic exercise. Consult with participant about any past muscular problems in their back.
- The participant must sit without shoes and heels need to bisect the yardstick. The heels should not pass the 15 inch segment that is taped off.
- Hands are placed on top of each other straight out in front of subject.
- He or she slowly reaches forward touching the yardstick holding for two seconds.
- The better of two trials performed is recorded.
Sit & Reach Calculation
Calculation Result
| DATE | - |
| Sit & Reach Distance | - |
| Sit & Reach Classification | - |
Sit & Reach Classification Chart
Male: 18-25 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 22 | > 22 |
| Excellent | 19 | 21 |
| Normal | 16 | 18 |
| Poor | 14 | 15 |
| Very Poor | 0 | 13 |
Male: 26-35 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 21 | > 21 |
| Excellent | 17 | 20 |
| Normal | 15 | 16 |
| Poor | 12 | 14 |
| Very Poor | 0 | 11 |
Male: 36-45 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 21 | > 21 |
| Excellent | 17 | 20 |
| Normal | 14 | 16 |
| Poor | 12 | 13 |
| Very Poor | 0 | 11 |
Male: 46-55 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 19 | > 19 |
| Excellent | 15 | 18 |
| Normal | 12 | 14 |
| Poor | 10 | 11 |
| Very Poor | 0 | 9 |
Male: 56-65 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 17 | > 17 |
| Excellent | 14 | 16 |
| Normal | 10 | 13 |
| Poor | 8 | 9 |
| Very Poor | 0 | 7 |
Male: 66-100 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 17 | > 17 |
| Excellent | 13 | 16 |
| Normal | 10 | 12 |
| Poor | 8 | 9 |
| Very Poor | 0 | 7 |
Female: 18-25 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 24 | > 24 |
| Excellent | 21 | 23 |
| Normal | 19 | 20 |
| Poor | 17 | 18 |
| Very Poor | 0 | 16 |
Female: 26-35 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 23 | > 23 |
| Excellent | 21 | 22 |
| Normal | 18 | 20 |
| Poor | 16 | 17 |
| Very Poor | 0 | 15 |
Female: 36-45 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 21 | > 21 |
| Excellent | 18 | 20 |
| Normal | 15 | 17 |
| Poor | 13 | 14 |
| Very Poor | 0 | 12 |
Female: 46-55 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 21 | > 21 |
| Excellent | 18 | 20 |
| Normal | 15 | 17 |
| Poor | 13 | 14 |
| Very Poor | 0 | 12 |
Female: 56-65 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 20 | > 20 |
| Excellent | 17 | 19 |
| Normal | 15 | 16 |
| Poor | 12 | 14 |
| Very Poor | 0 | 11 |
Female: 66-100 y/o
| CLASSIFICATION | FROM (in) | TO (in) |
|---|---|---|
| Superior | 20 | > 20 |
| Excellent | 18 | 19 |
| Normal | 15 | 17 |
| Poor | 12 | 14 |
| Very Poor | 0 | 11 |