Sit and Reach
Instructions
- Sit with the head, back, shoulders and hips against the back-rest and place both feet, shoulder width apart, against the foot-rest
- Now, stretch out both your arms with hands together, palms down and all fingers in contact with each other. Use your middle finger to touch the sliding rule and maintain this body position.
- Then reach forward as far as possible and hold that position for at least 2 seconds.
- The furthest distance reached will be the result of your sit and reach.
Tips
- For those who are overweight, we recommend that you commence in our recommended cardio exercises before engaging in specific training for this as that will be the most effective way to improve in this component. Meanwhile, you are also training for your 2.4 km run.
- One way to train is stretching for your feet in a standing position instead of sitting.
Recommended training
The Sit and Reach is a fitness test that measures the flexibility of your hamstrings, lower back and glutes. We are mainly going to target the LOWER BACK, HAMSTRINGS and GLUTES to improve your sit and reach result.
Hamstring and Glutes :
To improve the flexibility of your glutes and hamstring, we highly recommend you do seated hamstring stretches into your routine.
Procedure :
Lower Back :
To improve the flexibility of your lower back, we would recommend the Bent-over exercise.
Procedure :
The Sit and Reach is a fitness test that measures the flexibility of your hamstrings, lower back and glutes. We are mainly going to target the LOWER BACK, HAMSTRINGS and GLUTES to improve your sit and reach result.
Hamstring and Glutes :
To improve the flexibility of your glutes and hamstring, we highly recommend you do seated hamstring stretches into your routine.
Procedure :
- Sit on the floor with both legs extended in front of you.
- Flex your ankles by pulling your toes up towards your shins.
- Now, bend forward and reach your hands towards you feet while maintaining straight knees.
- To improve the flexibility of each hamstring independently, we recommend you perform single-leg seated hamstring stretches.
- Keep one leg extended and bend the knee of the other, tucking you foot into the inside of your thigh.
- Now bend forward and reach for your foot.
- Switch legs.
Lower Back :
To improve the flexibility of your lower back, we would recommend the Bent-over exercise.
Procedure :
- Stand upright with knees slightly flexed.
- Bend forward as far as possible, with hands reach through legs and grasp rear of lower legs
- Hold there for about 20-40 seconds
- Do sets of five