The YMCA Sit-and-Reach Test
What you need: a yardstick and some adhesive tape.
Preparation:
- Place the yardstick on the floor with the zero mark closest to you. Tape the yardstick in place at the 15-inch mark.
- Ask a friend to help you keep your legs straight during the sit-and-reach test. However, it is important that he or she not interfere with your movement.
Procedure:
- Warm up properly. Warm-up activities include fast walking, jogging in place, or cycling on a stationery bicycle. Adding extra arm movements to these activities, like pumping your arms, will warm up your upper body.
- Sit on the floor with the yardstick between your legs, your feet 10 to 12 inches apart, and your heels even with the tape at the 15-inch mark.
- Place one hand over the other. The tips of your two middle fingers should be on top of one another.
- Slowly stretch forward without bouncing or jerking and slide your fingertips along the yardstick as far as possible. The greater your reach, the higher your score will be.
- Do the test three times.
This test is used with permission from the YMCA of the USA.
