Flexibility: Sit-and-reach test

The sit-and-reach test is a simple way to measure the flexibility of the back of your legs, your hips and your lower back. Here's how:

• Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
• Place the soles of your feet even with the 15-inch (38-centimeter) mark on the yardstick.
• Slowly reach forward as far as you can, exhaling as you reach and holding the position for at least 1 second.
• Note the distance you reached.
• Repeat the test two more times.
• Record the best of the three reaches.

The following measurements can generally be considered indicators of good flexibility based on age and sex. If your result is below the target number, the target can indicate a goal to work toward. Measurements above the targets can mean better flexibility.

Good results for sit-and-reach test

Age	Women: Farthest reach	Men: Farthest reach
25	21.5 in. (55 cm)	19.5 in. (50 cm)
35	20.5 in. (52 cm)	18.5 in. (47 cm)
45	20 in. (51 cm)	17.5 in. (44 cm)
55	19 in. (48 cm)	16.5 in. (42 cm)
65	17.5 in. (44 cm)	15.5 in. (39 cm)