Why did i get a poor result in my sit & reach test?

Hi

The sit and reach test measures the flexibility of the back, hip and hamstring muscles so any auxiliary stretches you do for these three areas will increase your ability to reach out further on the test.

Here are a few of the many that are available: Please note that a stretch should not cause pain if done correctly. This does not necessarily apply if you are not rehab. Always check with your primary health care provider before beginning any new exercise program.

Lower back-three stretches
• Sit on the floor with your legs apart, keep your toes pointed toward the ceiling and relax your body as it gently falls forward.
• Lay on your back flat on the floor, legs out stretched, bring one knee back toward your chest in a gentle pull
• From the above position bring both knees back toward your chest, rock top to bottom for a nice feel on your back

Hips-two stretches
• Sit cross legged on the floor, keep your back straight but not in a solid arch now lean forward at the hips
• Lay flat backed on the floor legs out stretched and arms on the floor perpendicular to the upper torso
• Bend one knee up until the foot is next to the out stretched legs knee
• Now with the hand on the side of the out stretched leg gently pull the bent knee over the top of the straight leg. You will feel a gentle pull on your hips as you apply pressure to bring the bent leg over to the side.

Hamstrings-two stretches
• Sit on the floor with out stretched legs spread apart and the toes pointed to the ceiling
• Or with your legs out stretched but held together, knee to knee
• Gently bend forward at the waist and feel the stretch in the lower back and hamstrings
• Lay flat on your back with both legs straight out, now bend one knee and raise the straight leg up in the air. Gently pull it back towards your head.

These take patience and daily effort if you are expecting to see improvement in your test scores.

thks danny.. but why did i get a poor score in the 1st place?

Hi
You were not flexible and by stretching you will be.

Although you also need to remember that everyone is built differentlt, if you have long legs, and a short body/arms, no matter ow flexible you are, you are not gonna be able to reach as far as someone with shorter legs. It depends whether your muscles were limiting you or your size/shape.

To me the real question is why was he inflexible in the first place and also does it hurt your athleticism to have a bad sit and reach score, does it help you in sports to have a good sit and reach score? I'm up in the air on this.