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The sit and reach test is the most common way to measure lower back and hamstring flexibility. Because tightness in the lower back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury.
Exercise physiologists and fitness trainers may use the sit and reach test—which measures lower back and hamstring flexibility—to assess your baseline flexibility. Repeating the test after several weeks can help determine your progress. Because this test has been around since 1952, it has an extensive database of results across all age groups and genders. Consequently, you can use the sit and reach test to compare your flexibility to the average result for someone of your gender and age group.
The sit and reach test has its share of critics who believe it's not a valuable measurement of functional or "real-life" flexibility. How often do we need to sit on the floor with our legs straight in front of us and reach for our toes? Not very often.
On the other hand, how often do we need to bend over and pick something up (golf, tennis, baseball), get into a tuck position (skiing or cycling), or even kick something (soccer)? These are real-life examples where good back and hamstring flexibility are needed. But the sit and reach test doesn't do a good job of measuring that well.
New flexibility assessments are being developed, and many trainers and therapists use their versions with clients. Until more specialized flexibility tests become mainstream, the sit and reach test can help track flexibility changes. It can be a functional testing tool for general flexibility when used for this purpose.
First, you'll need a special sit-and-reach testing box. You can also make your own box by finding a solid box about 30cm tall. Fix a meter stick at the box's top so 26 cm of the ruler extends over the front edge of the box toward the test subject. The 26 cm mark should be at the edge of the box.
Sit-and-reach test results compare your flexibility over time and your score to norms, or averages, for your gender and age. Adequate flexibility is reaching your toes (the 26-cm mark on the ruler) while keeping your legs straight.
| Adult Men | Adult Women | Result |
| 34cm or above | 37cm or above | Excellent |
| 28 to 33cm | 33 to 36cm | Above average |
| 23 to 27cm | 29 to 32cm | Average |
| 16 to 22cm | 23 to 28cm | Below average |
| Below 16cm | Below 23cm | Poor |
You can test your own hamstring and lower back flexibility with easy tests at home. Use these methods as you work on your flexibility and keep a record to see how you improve.
One method is called the V-sit. To perform this, you make a line on the floor with tape, then place a measuring tape perpendicular to the tape, creating a cross. Sit with your feet in a V shape touching the tape, feet about a foot apart, with the measuring tape between your legs, the 0 end starting where your legs part. Overlap your hands with arms outstretched in front of you. Practice three times, leaning forward and reaching your hands out. Then, repeat and take note of how far your hands could reach.
You can also try the fingertip-to-floor distance test. You will need someone to measure the distance between your fingertips and the floor. Warm up with a few practice stretches, standing and bending toward the floor. Then measure how close your fingertips are to the floor. You may be able to touch the floor, which is great.
If you have less than adequate flexibility, work on stretching major muscle groups consistently. Don't limit yourself to stretching your hamstrings; you'll want to improve flexibility in both your upper and lower body for the most benefits.
Improving your flexibility will take time and dedication. You can incorporate dynamic stretching—active movements utilizing a full range of motion to warm up for workouts, sports, or other training activities. Static stretching may be best reserved for a cooldown after you've been warm and your joints are lubricated.
The American College of Sports Medicine recommends 2 to 3 sessions per week of flexibility training with a goal of some daily stretching. Aim to hold each stretch for 15 to 30 seconds, then release and repeat the stretch 2 to 4 times.
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By Elizabeth Quinn, MS
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.
