Modified Sit and Reach
(Flexibility Test of Hamstrings)
a. Remove shoes and assume the position for the "backsaver toe touch'', except place the sole of the foot of the extended leg flat against the box or bench seat, and place the head, back, and hips against a wall; 90 degree angle at the hips.
b. Place one hand over the other and slowly reach forward as far as you can with arms fully extended; head and back remain in contact with the wall. A partner will slide the measuring stick on the bench until it touches the fingertips.
c. With the measuring stick fixed in the new position, reach forward as far as possible, three times, holding the position on the third reach for at least two seconds while the partner reads the distance on the ruler. Keep the knee of the extended leg straight.
d. Repeat the test a second time and average the scores of the two trials.
a. Raise your right arm, bend your elbow, and reach down across your back as far as possible.
b. At the same time, extend your left arm down and behind your back, bend your elbow up across your back, and try to cross your fingers over those of your right hand.
c. Measure the distance to the nearest half-inch. If your fingers overlap, score as a plus; if they fail to meet, score as a minus; use a zero if your fingertips just touch.
d. Repeat with your arms crossed in the opposite direction (left arm up). Most people will find that they are more flexible on one side than the other.
Hamstring and Hip Flexor Flexibility
a. Lie on your back on the floor beside a wall.
b. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
c. Keep both legs straight.
d. Continue to lift the leg until either leg begins to bend or the lower leg begins to lift off the floor.
e. Place a yardstick against the wall and underneath the lifted leg.
f. Hold the yardstick against the wall after the leg is lowered.
g. Measure the angle created by the floor and the yardstick using a protractor. Your score is the angle measured for each leg. The greater the angle, the better your score.
h. Repeat with the other leg.
Note: For ease of testing, you may want to draw angles on a piece of posterboard. If you have goniometers, you may be taught to use them instead.