Step 2: Assess Your Fitness Level

Sit and Reach Test

The sit and reach test measures trunk flexion. Trunk flexion requires flexibility of the lower back, hamstring muscles, as well as strong abdominal muscles.

Pre-Requisites:

1. The subject must display adequate spinal stabilization/posture, before attempting this assessment.
2. Do not attempt this assessment if a preexisting condition or injury compromises your safety (i.e. - injured back or hamstring).

Equipment:

1. Wear loose fitting, comfortable clothes.
2. Sit and reach box.

Protocol:

1. Perform a complete warm-up before the first trial. Do a general warm-up (stationary bike, elliptical, treadmill…) and stretch for 5-10 minutes. Never stretch a cold muscle.
2. Place the sit and reach box against a wall or immovable backstop.
3. Remove shoes for the test.
4. Sit on the floor facing the box with your back straight and legs fully extended (do not lock knees). Feet are against the sit and reach box at shoulders width. Extend arms forward with palms facing down one over the other.
5. Flex at the waist and gradually reach forward, without bouncing or jerking.
6. Reach as far as possible and hold this position for three seconds.
7. Repeat three times. Score the best of the three trials. Record your score to the nearest ½”.