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Sit and Reach (All Sports)

The sit and reach test is a measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles.
Equipment Needed
Sand Bag

The objective of the Sit and Reach test is to measure lower back and hamstring flexibility. Because tightness in the lower back and hamstrings is related to muscle pain & stiffness and it helps to determine a person's risk for future pain and injury. 

If you do not have a sit and reach box, you can use any box, crate or step with a long ruler.

1
Sit on the floor with legs straight ahead and Your feet are placed with the soles flat against the sit and reach box.

2
Hold out arms one hand above another, then reach slowly forward.
3
Take 2 small movements, then reach as far they can. While taking the test your legs should stay straight, not bent.

4
Hold for a couple of seconds, and measure how far you have reached.

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