Sit and reach test: It is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles.
Equipment required: Sit and reach box.
Procedure: Sit on the floor with straight legs. Shoes should be removed. The sole of the feet is placed flat against the box. Knees should be straight. With palms facing downwards, and the hands on top of each other, the subject reaches forward along the measuring line as far as possible. Ensure that hands remain at the same level, not one reaching further forward than the other. Hold there for two seconds while the distance is recorded. Jerky movement is not allowed.
Scoring: The score is recorded to the nearest centimetres or half inch as the distance reached by the hands. The level of the feet is zero marks. There are norms for sit and reach test. The athlete's flexibility is measured accordingly.
Note: The best result will be achieved after a warm-up session.
