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.

Kalkulator Ujian Duduk dan Jangkau

Nilai kelenturan otot hamstring dan bahagian bawah belakang anda

Ambil gambar, AI catat makanan anda. Diet dan senaman dalam satu aplikasi.Muat turun apl percuma

Capaian melepasi jari kaki (cm)

0 = hujung jari pada jari kaki; negatif jika tidak sampai, cth. 10

Kalkulator Ujian Duduk dan Jangkau

Ujian duduk dan jangkau ialah ujian lapangan kelenturan hamstring dan bahagian bawah belakang yang paling banyak digunakan, daripada PJ di sekolah hingga pemeriksaan kesihatan. Masukkan sejauh mana anda menjangkau melepasi jari kaki dan kalkulator ini menilai kelenturan anda berbanding penanda aras umum orang dewasa. Gunakannya untuk mengesan hamstring yang ketat, menjejaki latihan mobiliti, dan menetapkan sasaran seterusnya yang realistik.

Ujian duduk dan jangkau mengukur kelenturan otot hamstring dan bahagian bawah belakang. Duduk dengan kaki lurus, tapak kaki rapat pada kotak, dan jangkau ke hadapan perlahan-lahan; catat sejauh mana hujung jari anda melepasi jari kaki anda (nombor negatif jika anda tidak boleh mencapainya). Sebagai panduan kasar untuk orang dewasa, lebih daripada kira-kira 5 cm melepasi jari kaki adalah purata dan melebihi 25 cm adalah cemerlang. Memanaskan badan dahulu, jangan melantun, dan norma berbeza mengikut umur dan jantina.

Soalan Lazim

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.

Kalkulator Ujian Duduk dan Jangkau

Soalan Lazim

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