Assessing Flexibility
Sit and Reach Test: The sit and reach test is a simple test that assesses the combined flexibility of the
hamstrings and lower back. A lack of flexibility in these areas is a concern as it is frequently associated
with injuries to the associated muscles.
Equipment: Measuring tape, adhesive tape, flat space (preferably a gym floor)
Set-up and Directions: Place a piece of adhesive tape 15 inches in length securely on the flat surface.
When ready, instruct the athlete to sit (shoeless) with the legs outstretched. The heels should be placed on
the adhesive tape 12 inches apart and the toes should be pointing upwards (Figure 1.3a). Have the athlete
place the palm of one hand on the back of the other, and then have them slowly reach forward as far as
possible. The legs should remain straight and locked at the knees. Ensure the athlete does not lead with
one hand and that the fingertips of both hands remain in contact. Have the athlete hold at the furthest
possible position for a few seconds and mark the position of the fingertips on the flat surface (Figure
1.3b). Measure the distance from the edge of the adhesive tape to the mark. Repeat the procedure twice
and take the best of the three scores.
a) b)
Figure 1.3 Assessing Lower Back and Hamstring Flexibility with the Sit and reach Test
Assessment: If the athlete is unable to reach the adhesive tape or the score is less than 3 to 4 inches (8 to
10 cm), then they have very poor flexibility in the hamstrings and lower back, and stretches targeting
these areas should be included in the flexibility routine.
NOTE: The athlete should warm up for at least three minutes prior to this assessment by doing dynamic
stretches involving the muscles of the hip and lower back. However, these stretches should not be
explosive (ballistic) in nature as this can affect the reliability of the results.