Measurement of Joint Mobility and Muscle Elasticity: Sit-and-Reach Test, Goniometry and Functional Tests
The most common flexibility test is the seated reach (sit-and-reach) test. Sitting on the floor with straight legs, slowly bend forward and push the measuring device with your fingertips. It is important to move slowly, without sudden swings, and to warm up lightly before the test.
Several attempts are made, and the best result is recorded. The test measures not only flexibility but also the mobility of the lower back and posterior thigh area, so it is widely used to assess overall physical fitness.
The result reflects the flexibility of the lower back and posterior thigh area, but evaluate it according to age and sex tables. Flexibility is highly individual and depends on body structure — long arms or a short torso can produce a better result regardless of training level.
The most important thing is your own change: an improving result indicates an increasing range of motion. Do not compare yourself with others, because body proportions cause large differences.
The result is misleading if you tested without a warm-up, in the morning when muscles are stiffer, or after an injury. Flexibility changes during the day, so measure at a similar time. Related tests: horizontal jump and body composition test.
Do a light warm-up before the test — a few minutes of walking or light movement is enough to prepare the muscles. Perform the test at a similar time of day, because flexibility naturally varies throughout the day.
Instead of one-off measurements, track the trend: regular, even small improvements in your result show that stretching and movement exercises are beneficial. Do not seek quick results — flexibility increases gradually.
Stretching exercises give the best result when performed regularly, not only before the test. You will not improve flexibility overnight — devote several weeks of consistent work and only then evaluate changes.
If the result does not change for several weeks, review the frequency and technique of your stretching exercises — flexibility requires regular rather than infrequent intense work. Do not forget the warm-up before each attempt.
Perform the test regularly, for example every few weeks, and record the results — this way you will see whether stretching exercises provide real benefits or whether it is worth changing your approach to flexibility training.