What is a Sit & Reach test?
Flexibility is often essential in sport and can lead to increased performance too. As a result, it makes sense to track progress at regular intervals.
The measurement of forward flexion is easy to do in a few ways. You don’t need technical equipment although it can help to speed up the process and make things easier. One of the benefits of the test is that it provides a reliable flexibility test for most people. The test gives immediate feedback on forward flexion, lower back and hamstring flexibility.
How do you do the sit and reach test without the box?
- Remove your shoes and sit on a flat surface.
- Extended the legs in front of the body with toes pointing up
- Place the feet flat against the bottom of a flat surface
- Put a ruler on the ground between your legs or the top of the step.
- Place one hand on top of the other, then reach forward.
- The furthers point you can reach without bouncing is your sit and reach measurement.
A sit and reach box standardises this process and makes it easier to track results. Although the sit and reach test is a good way to track forward flexion, it does have some limitations.
Because of this reason we designed three sit and reach products to suit accuracy, available space and budget. To learn more about each click on the product code within the table below.
Let’s take a closer look at the benefits of each of these.
You do not need special equipment or a sit and reach box to measure forward flexion. A tape measure or meter stick placed on a flat surface works fine. You may need some extra help with the recording of the results, but that’s it.
The sit and reach test is quick to perform and for the tester to take many measurements in a short space of time. Using a sit and reach box makes everything a lot easier, though. After a quick warm-up, the test subject sits and reaches forward moving the scale along the length of the board.
One of the disadvantages of the sit and reach test is that not everyone is of the same stature. Some people have longer torso’s, arms or legs than others. This can skew results when measuring the flexibility of the lower back and hamstrings.
Another disadvantage of the sit and reach test is finding appropriate normative data. Both our metal sit and reach boxes adjust the baseline starting point from either 15cm to 30cm. This is useful depending on the protocol you follow.
We’ve seen sit and reach boxes on Amazon imported from China in lower grade steel. Our boxes come in a UK made powder coated steel with integrated bolt threads making them easy to put together.
Sit and reach box specifications
|Sit and Reach Box Plus
||Sit and Reach Box Advanced
||Sit and Reach Measuring System
|Metal Construction c/w Wooden Parts||X|
|Precision Printed Plastic Scale (cm)||X||X||X|
|Baseline @ 15cm||X||X||X|
|Baseline @ 30cm||X||X|
|Subject Variable Baseline||X|
|Standard Sit & Reach Protocol||X||X||X|
|Restricted Mobility Protocol||X||X|
|Modified Sit & Reach Protocol||X|
|Graduation of Scale||0.5cm||0.5cm||0.5cm|
|Height of Measuring Platform||36cm||33cm||35cm|
|Length of Measuring Platform||56cm||70cm||70cm|
Here is a quick recap for choosing the right sit and reach product for your needs.
The wooden sit and reach box is cost-efficient and compact. This box offers a single baseline measurement set at 15cm. Because of its shorter than the other boxes, it’s ideal if space is a premium, such as a gym, surgery or clinic.
Both metal boxes are powder coated and have two baseline starting points (15cm and 30cm).
They both include a lockable storage compartment. This is useful for safe storage of other smaller measurement devices. The modified version adds a second platform this helps reduce errors due to torso, arms or leg length.