Sit-and-reach and shoulder flexibility tests
Students measure their flexibility with the sit-and-reach, the back scratch test for the shoulders and a straight-leg raise. They look at differences between the right and left sides and connect their results to injury prevention.
How to play
- Set up three stations: sit-and-reach box, back scratch with a measuring tape, and straight-leg raise lying on a yoga mat; form pairs (2 min).
- Lead 4 minutes of easy mobility so nobody tests cold.
- Station 1: sit-and-reach with straight legs; two slow attempts, record the best with no bouncing (4 min).
- Station 2: back scratch, one hand over the shoulder and the other behind the back; the partner measures the gap between fingertips on both sides (4 min).
- Station 3: lying down, raise one straight leg without bending the other; the partner estimates the angle using the reference sheet (4 min).
- Each student calculates the side-to-side difference and picks two stretches for their tightest area (2 min).
Rules
- Move slowly, with no bouncing and no pushing from the partner.
- Stop the movement at a stretch, never at pain.
- Record scores with the right sign: positive past the reference point, negative if short of it.
- Keep stations quiet so measurements are accurate.
Variations
Easier
Do only the first two tests, with the partner helping read the tape.
Standard
Three tests, measuring both sides and calculating asymmetries.
Harder
Retest after 3 minutes of contract-relax stretching and compare the immediate change.
Adaptations
- Limited mobility: measure only shoulder flexibility from the chair plus seated trunk rotation.
- Visual impairment: the partner describes the position and guides with light touch, with permission.
- Low flexibility or larger body size: use a cushion under the hips for the seated test and grade form, not the score.
Learning goals
- Measure hamstring, low back and shoulder flexibility with simple tests.
- Spot side-to-side imbalances that may raise injury risk.
- Choose appropriate stretches based on their own results.
Equipment for a class of 25
- sit-and-reach box: 2
- measuring tape: 4
- yoga mats: 13
- worksheets: 25
- pens: 13
Teacher tip
No box? A gym bench with a measuring tape taped on top works fine. Remember that some differences are normal anatomy: focus on each student's progress.
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