prv7preschal

Sit and Reach Test – A standard flexibility indicator

Dear Martial Artist,

A while ago I was contacted by a public school physical education teacher. He told me
that his school is participating in the Presidential Fitness Challenge. His main reason
for contacting me was the sit and reach test. This is a relatively simple way to assess
one’s flexibility. The teacher complained that he has spent months trying to increase
the flexibility of his students with no avail. He wrote, “Most students in my classes
have some very inflexible hamstrings.” In my reply I told him that the lack of flexibility
in forward reach can be limited by other factors, beside hamstrings. Calve muscles,
as well as lower back have their share tightness as well.

Most of you reading this article are still trying to understand how this whole thing
relates to Martial Arts. Well it does. Most Martial Arts schools emphasize splits and
kicking height. A basic forward reach, be it sitting or standing is commonly ignored. It
is not uncommon to see a martial artist who can do a full split, yet can’t get a hold of
the toes with straight knees.

I also know people who spend years sitting and reaching for their toes without any
flexibility gains. My suggestion to these people is the same that I have given to the
physical education instructor.

1.Try the reciprocal inhibition technique demonstrated at ElasticSteel.com (click here
to see it).
2.Try the following sequence, which will take care of your lower back, calves and
hamstrings.

•After a warm-up, lie down on your back and hug your knees, one at a time. You will
do that by pulling your knee into your chest and holding it. Repeat a few times on
each side. (Pic. 1)
•Next hug both knees.(Pic. 2)
•The next exercise will work your calves, while your hamstrings are elongated.
(Triangle Calf Stretch and All Four’s walk is a unilateral alternative to that. These
exercises are listed on page 18 of the ElasticSteel Method of Athletic Conditioning
Strength & Flexibility Training Book.)
•Stand upright and bow forward. It is essential that your arms are supported. If you
can’t reach the floor, your hands should rest on the stack of books, yoga blocks, or
some other object of relative height. (Pic. 3)
•Rise on your toes. Your center of gravity may slightly shift forward. Pic.4. Stay in this
position for the comfortable duration of time.
•Now place your heels down on the ground and lift your toes. (Pic. 5). Stay in this
position for 15 to 30 seconds. Repeat once before coming up. Rest for a minute and
try again.

At this point your calves should be warmed up and lengthened. Try the sit and reach
test one more time. For added results, perform a few repetition of reciprocal inhibition
technique demonstrated at ElasticSteel.com (click here to see it)

Remember that having good flexibility during the sit and reach test has many potential
benefits. Prevention of back pain, increase in kicking height and deeper splits are just
a few of the benefits.

Good luck training.

PAUL