Instructions for conducting the Backsaver Sit and Reach flexibility test for the hamstrings muscles and lower back

2024年8月25日 · The sit and reach test is the most common way to measure lower back and hamstring flexibility. Because tightness in the lower back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury.

The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. The norm values below are for the standard version of the test in which both knees are held straight.

A demonstration of proper Back Saver Sit and Reach.

The Sit and reach test is one of the linear flexibility tests which helps to measure the extensibility of the hamstrings and lower back. It was initially described by Wells and Dillon in 1952 and is probably the most used flexibility test.

The Backsaver Sit and Reach Test is a common orthopedic test to assess the length of the hamstring muscles that are commonly short. It’s often used as the official standardized method to assess hamstring length clinically in research with the use of the Sit and Reach Box.

This video demonstrates the proper way to perform the Back Saver Sit and Reach Test.

The back saver test measures the flexibility of left and right legs separately and avoids the hyper-extension of both knees. To perform the back-saver sit-and-reach test, remove your shoes and fully extend one leg, placing the sole of your foot flat against the tester.

BACK-SAVER SIT AND REACH • This test measures hamstring flexibility. • Remove shoes and begin test by sitting in front of sit-and-reach box. • Bend one leg with sole of foot flat on the floor. The other leg is straight with foot flat against the box. • Slowly reach forward four times, holding the fourth reach until the measurement is made.

The Back-Saver Sit and Reach, as as used by Fitnessgram Program, tests one leg at a time. In the Chair Sit and Reach Test, designed for testing the elderly, the dominant leg is tested while the subject sits on a chair and leans forward.