Flexibility
Straight from your elementary school gymnasium, the sit-and-reach test is still a standard when measuring for flexibility.
Although results will likely be more accurate, you don’t need a standard sit-and-reach box to complete the test. You will need a tape measure and someone to help you out. Without shoes, sit down on the ground with your feet pressed against a flat surface like a step. Have the partner measure six inches from the edge of the step toward you to establish the starting position of the tape measure. From that spot extend the tape measure out and begin to slowly lean forward. Continue forward as far as you can without bending your knees, measuring the distance you are able to reach. This online calculator will compare your results to the general population.
According to McArdle, poor performance on the sit-and-reach is usually an indicator of lower-back pain.
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