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.

Isibali Sokuhlolwa Kokuhlala Nokufinyelela

Linganisela ukuguquguquka kwemisipha yangemuva kwethanga nangaphansi komhlane

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Ukufinyelela ngale kwezinzwane (cm)

0 = izihloko zeminwe zisezinzwaneni; okuncane uma ungafinyeleli, isb. 10

Isibali Sokuhlolwa Kokuhlala Nokufinyelela

Ukuhlala-nokufinyelela kuwukuhlolwa kwasensimini okusetshenziswa kakhulu kokuguquguquka kwemisipha yangemuva kwethanga nangaphansi komhlane, kusukela ku-PE yesikole kuya ekuhloleni impilo. Faka ukuthi ufinyelele kude kangakanani ngale kwezinzwane zakho bese lesi sibali silinganisa ukuguquguquka kwakho ngokumelene nezilinganiso ezijwayelekile zabantu abadala. Sisebenzise ukuthola imisipha yangemuva kwethanga eqinile, ukulandelela umsebenzi wokunyakaza, nokubeka umgomo olandelayo ongokoqobo.

Ukuhlolwa kokuhlala-nokufinyelela kukala ukuguquguquka kwemisipha yangemuva kwethanga nangaphansi komhlane. Hlala imilenze iqondile, izinyawo zibambelele ebhokisini, bese ufinyelela phambili kancane; bhala ukuthi izihloko zeminwe yakho zifinyelela kude kangakanani ngale kwezinzwane zakho (inombolo engaphansi kweqanda uma ungakwazi ukuzifinyelela). Njengesiqondiso esivamile somuntu omdala, ngaphezu kwamaCm angaba ngu-5 cm ngale kwezinzwane kuyisilinganiso futhi ngaphezu kwama-25 cm kuhle kakhulu. Qala ngokufudumeza, ungaqhubeki ngokugxuma, futhi izindinganiso zihluka ngokweminyaka nangobulili.

Imibuzo Evame Ukubuzwa

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.

Isibali Sokuhlolwa Kokuhlala Nokufinyelela

Imibuzo Evame Ukubuzwa

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