Flexibility and mobility: The sit and reach test and why your body needs to move freely
Flexibility is more than just touching your toes.
Flexibility shows how well your muscles, joints, and connective tissues are functioning together.
The sit and reach test is a simple way to measure flexibility, particularly in the hamstrings and the muscles around the hips and lower back.
Flexibility is an important part of functional movement because it helps your body move through the range of motion needed for everyday activities.
It is also important to understand that the sit and reach test does not measure your whole body. It provides a simple snapshot of flexibility, particularly through the hamstrings.
This is why flexibility is one piece of the bigger healthy ageing picture, alongside strength, balance, walking ability and overall physical fitness.
Flexibility shows how well your muscles, joints, and connective tissues are functioning together.
The sit and reach test is a simple way to measure flexibility, particularly in the hamstrings and the muscles around the hips and lower back.
Flexibility is an important part of functional movement because it helps your body move through the range of motion needed for everyday activities.
It is also important to understand that the sit and reach test does not measure your whole body. It provides a simple snapshot of flexibility, particularly through the hamstrings.
This is why flexibility is one piece of the bigger healthy ageing picture, alongside strength, balance, walking ability and overall physical fitness.
How to perform the sit and reach test
The test is simple, but the way you perform it matters. Move slowly and never force yourself into a painful position.
Watch the sit and reach test in action. If you would like to see exactly how the sit and reach test is performed, this short demonstration from Evan Matthews.
The test is simple, but the way you perform it matters. Move slowly and never force yourself into a painful position.
- Sit on the floor with legs straight
- Feet together against a wall or flat surface
- Reach forward slowly toward your toes
- Hold the furthest comfortable reach for a few seconds
- Repeat 2 to 3 times
Watch the sit and reach test in action. If you would like to see exactly how the sit and reach test is performed, this short demonstration from Evan Matthews.
If you don't have a sit and reach box as shown in the video above, you can do something as simple as placing tape on a mat, similar to the YouTube video below to measure your flexibility.
Below is an infographic summarising key concepts and practical strategies to help you understand and improve your flexibility.
What your result means
Common restrictions:
- Greater reach = better flexibility and mobility
- Limited reach = may indicate reduced flexibility or restriction in the muscles and joints involved in the movement
Common restrictions:
- Hamstrings
- Lower back
- Hip flexors
What I see in clinic
Many people lose flexibility without noticing.
They may not be able to bend to pick up something, tie shoes, or sit comfortably on the floor.
Often, the change happens gradually. You may simply notice that movements that once felt easy now require more effort.
Stretching and mobility work can help maintain or improve your available range of movement, particularly when combined with regular strength and movement training.
Research supports the use of sit and reach testing as a practical way of assessing hamstring flexibility, although it should not be treated as a complete measure of flexibility throughout the body.
Many people lose flexibility without noticing.
They may not be able to bend to pick up something, tie shoes, or sit comfortably on the floor.
Often, the change happens gradually. You may simply notice that movements that once felt easy now require more effort.
Stretching and mobility work can help maintain or improve your available range of movement, particularly when combined with regular strength and movement training.
Research supports the use of sit and reach testing as a practical way of assessing hamstring flexibility, although it should not be treated as a complete measure of flexibility throughout the body.
How to improve flexibility
1. Daily Stretching· Hamstring stretches
2. Dynamic Movements
Dynamic movement helps prepare your body to move and can be particularly useful before exercise or other physical activity.
3. Combine Flexibility With Strength
Think of it this way:
1. Daily Stretching· Hamstring stretches
- Hip flexor stretches
- Lower back mobility exercises
2. Dynamic Movements
- Leg swings
- Cat cow stretches
- Gentle lunges
Dynamic movement helps prepare your body to move and can be particularly useful before exercise or other physical activity.
3. Combine Flexibility With Strength
- Strong muscles support flexible joints
- Include resistance exercises to complement mobility work
Think of it this way:
- Flexibility → gives you range
- Strength → gives you control
- Balance → helps you stay stable
- Together → better functional movement
A simple weekly plan
Keep it simple. You do not need a complicated exercise program to start improving how your body moves.
- Daily: 5 to 10 minutes of stretching
- 3 to 4 days per week: mobility drills and dynamic stretches
Keep it simple. You do not need a complicated exercise program to start improving how your body moves.
The bigger picture of healthy ageing
If you have followed this six part healthy ageing series, you have now looked at six different ways of understanding how your body is functioning.
The Sitting Rising Test looked at strength, flexibility, balance and coordination.
The 10 Second Balance Test looked at stability and your ability to control your body.
Grip strength looked at functional strength and physical capacity.
Gait speed looked at how efficiently your body moves.
The Push Up Test looked at upper body strength, endurance and control.
And now, the sit and reach test brings us back to flexibility and mobility.
None of these tests can tell you exactly how long you will live. They are simple ways of creating a snapshot of how your body is functioning today.
If you have followed this six part healthy ageing series, you have now looked at six different ways of understanding how your body is functioning.
The Sitting Rising Test looked at strength, flexibility, balance and coordination.
The 10 Second Balance Test looked at stability and your ability to control your body.
Grip strength looked at functional strength and physical capacity.
Gait speed looked at how efficiently your body moves.
The Push Up Test looked at upper body strength, endurance and control.
And now, the sit and reach test brings us back to flexibility and mobility.
None of these tests can tell you exactly how long you will live. They are simple ways of creating a snapshot of how your body is functioning today.
Why mobility matters as you age
As we get older, maintaining the ability to move comfortably becomes increasingly important.
Being able to bend down, reach, turn, walk, get up from the floor and move through everyday activities gives you something incredibly valuable: independence.
The goal is not to become extremely flexible. The goal is to maintain enough strength, mobility, balance and coordination to keep doing the things that matter to you.
As we get older, maintaining the ability to move comfortably becomes increasingly important.
Being able to bend down, reach, turn, walk, get up from the floor and move through everyday activities gives you something incredibly valuable: independence.
The goal is not to become extremely flexible. The goal is to maintain enough strength, mobility, balance and coordination to keep doing the things that matter to you.
Keep your body moving
Flexibility and mobility are often the missing pieces when it comes to maintaining a healthy, capable body.
Being able to move freely supports everything from strength and balance to comfort and confidence in daily life.
This final post completes our six part healthy ageing series on simple physical tests that can provide insight into how your body is functioning.
If you have followed the series from the beginning, you now have a much clearer picture of the different components that contribute to healthy ageing: strength, balance, mobility, coordination and functional movement.
And if you missed any of the earlier posts, you can go back and work through each test at your own pace.
Most importantly, these tests are not about passing or failing. They are about becoming more aware of your body and noticing changes early enough to do something about them.
Flexibility and mobility are often the missing pieces when it comes to maintaining a healthy, capable body.
Being able to move freely supports everything from strength and balance to comfort and confidence in daily life.
This final post completes our six part healthy ageing series on simple physical tests that can provide insight into how your body is functioning.
If you have followed the series from the beginning, you now have a much clearer picture of the different components that contribute to healthy ageing: strength, balance, mobility, coordination and functional movement.
And if you missed any of the earlier posts, you can go back and work through each test at your own pace.
Most importantly, these tests are not about passing or failing. They are about becoming more aware of your body and noticing changes early enough to do something about them.
RSS Feed
