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.

Calculator ng Sit and Reach Test

Suriin ang flexibility ng iyong hamstring at ibabang likod

Kunan ng litrato, AI ang magre-record ng pagkain mo. Diyeta at workout sa isang app.I-download ang libreng app

Abot lampas sa mga daliri ng paa (cm)

0 = dulo ng daliri sa daliri ng paa; negatibo kung hindi umabot, hal. 10

Calculator ng Sit and Reach Test

Ang sit-and-reach ang pinakalaganap na field test ng flexibility ng hamstring at ibabang likod, mula sa PE sa paaralan hanggang sa mga health screening. Ilagay kung gaano kalayo ka umabot lampas sa mga daliri ng paa at susuriin ng calculator na ito ang iyong flexibility laban sa pangkalahatang benchmark ng mga matatanda. Gamitin ito upang matukoy ang masisikip na hamstring, masubaybayan ang gawaing mobility, at makapagtakda ng makatotohanang susunod na target.

Sinusukat ng sit-and-reach test ang flexibility ng hamstring at ibabang likod. Umupo nang nakaunat ang mga binti, nakadikit ang talampakan sa kahon, at dahan-dahang umabot pasulong; itala kung gaano kalayo lampas sa mga daliri ng paa umaabot ang dulo ng iyong mga daliri (negatibong numero kung hindi mo maabot ang mga ito). Bilang magaspang na gabay para sa mga matatanda, mahigit sa humigit-kumulang 5 cm lampas sa mga daliri ng paa ay karaniwan at higit sa 25 cm ay napakahusay. Mag-warm up muna, huwag bumabad o tumalbog, at iba-iba ang pamantayan ayon sa edad at kasarian.

Mga Madalas Itanong

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.

Calculator ng Sit and Reach Test

Mga Madalas Itanong

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