حاسبة اختبار الجلوس والمد

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What does the sit-and-reach test measure?

The sit-and-reach test measures the flexibility of your hamstrings and lower back. You enter how far you reached past your toes, and the tool rates your result against standard benchmarks for hamstring and posterior-chain flexibility.

How do I perform the sit-and-reach test?

Sit with legs straight and feet flat against a box or fixed marker, then slowly reach forward as far as you can and hold. Measure the distance past your toes (positive) or short of them (negative) after a brief warm-up, then enter that value.

What is a good sit-and-reach score?

Scores depend on age and sex, but reaching a few centimetres past your toes generally indicates good hamstring flexibility, while falling well short suggests tightness. Use it as a baseline and track changes from consistent stretching over time.