This test measures mobility in the lower back and back of the thighs.
- The exercise involves sitting on the floor with your legs straight.
- Place your feet (without shoes) shoulder-width apart with the entire soles of your feet against the box.
- The knees should be pressed down toward the floor to stretch the legs as much as possible.
- With one hand placed on top of the other and your palms facing down, reach as far forward as possible.
- After three attempts, hold the fourth in a stretched position to measure the result.
Ensure that no jerky movements are used during measurement, that the palms are level, and that the legs are completely straight.
The result is calculated to the nearest whole centimeter as the distance before (negative) or after (positive) the toes. This method requires that the box be made with 23 centimeters at the level of the feet so that 10 centimeters past the toes becomes 33 centimeters. The table below gives you an indication of the expected result (in cm) for adults, where the zero point is level with the sole of the foot.
The result depends on how much warm-up is allowed and whether the same procedure is followed for each measurement. The exercise is usually performed without warm-up, which naturally gives a poorer value than after warm-up. Variations in the length of arms, legs, and abdomen can make a difference between individuals, and the result can thus be misleading. Flexibility in the lower back is important for the body's movement patterns and to avoid pain. By comparing the results with successful athletes in their sport, you can identify what needs to be developed and adjust the training program accordingly. In this way, valuable training time can be used more effectively. However, it is important to be aware that there are athletes who perform well in their sport regardless of their physical condition, and it may not be beneficial or even possible to become like them.