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

yrs
in

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

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