Ways to Improve Doing a Sit & Reach Test

The sit and reach is a fitness test that measures the flexibility of your hamstrings, lower back and glutes. To perform the test, sit on the floor with your legs extended out in front of you and your feet against the edge of a sit-and-reach box. With arms extended out in front of you, slowly bend forward at the waist and use your fingers to press the tab atop the box as far forward as possible. To improve the sit-and-reach test, participate in a static flexibility program that specifically targets the hamstrings, lower back and glutes.

To significantly improve your flexibility, participate in a hamstring and glute stretching program one to two times per day. According to Mayo Clinic, your stretching sessions are more effective if your muscles are warm. Complete a five- to 10-minute warm-up period that consists of walking, biking or jumping rope, which will get your blood flowing and increase temperature.

Static stretching involves slowly positioning a muscle into a position where it’s lengthened and you feel mild discomfort, and then holding that position for a period of time. Hold each stretch for 30 seconds. Do not jerk or bounce in an attempt to stretch further. When you jerk, you initiate the muscle reflex, which in an attempt to protect your muscles from injury prevents you from overstretching a muscle. Jerking is not only an ineffective technique for improving flexibility, it can result in muscle strains.

To target your hamstrings and glutes, incorporate seated hamstring stretches into your routine. Sit on the floor with both legs fully extended out in front of you. Flex your ankles by pulling your toes up toward your shins. While keeping your knees straight, bend forward at the waist and reach your hands toward your feet. To address each hamstring independently, perform single-leg seated hamstring stretches. Keep one leg extended and bend the knee of the other leg, tucking your foot into the inside of your thigh. Keep your shoulders square to the foot of your extended leg and bend forward. Switch legs.

For a more intense hamstring and glute stretch, use a band or rope to increase the tension. Lie on your back with one leg extended on the floor. Loop the band around your other foot and extend that leg up toward the ceiling. Hold the ends of the band with each of your hands. Keep your knee straight and lift up your leg as high as possible. Pull on the bands to increase the stretch. Hold that level of tension throughout the 20 to 30 seconds, and then switch legs.

To perform a stretch using proprioceptive neuromuscular facilitation, or PNF, you will need a partner. PNF involves contracting your hamstrings just prior to performing the stretch. Lie on your back with one leg extended on the floor and the other leg extended up toward the ceiling. Have your partner kneel just behind your leg and hold it firmly. Contract your hamstrings to try and extend your leg down toward the floor against your partner’s resistance. Push against them for 10 seconds. Immediately relax and have your partner push your straight leg toward your chest to perform the stretch.