Flexibility Score Calculator Formula
Understand the math behind the flexibility score calculator. Each variable explained with a worked example.
Formulas Used
Your Reach
your_reach = reach_cmReach (inches)
reach_in = round(reach_cm / 2.54 * 10) / 10Excellent Threshold
excellent_mark = excellent_thresholdAverage Threshold
average_mark = average_thresholdVariables
| Variable | Description | Default |
|---|---|---|
reach_cm | Sit-and-Reach Distance(cm) | 25 |
gender | Gender | 1 |
age_group | Age Group | 1 |
excellent_threshold | Derived value= (gender == 1) * (34 - (age_group - 1) * 4) + (gender == 2) * (37 - (age_group - 1) * 4) | calculated |
average_threshold | Derived value= (gender == 1) * (25 - (age_group - 1) * 4) + (gender == 2) * (29 - (age_group - 1) * 4) | calculated |
How It Works
How the Sit-and-Reach Test Works
Procedure
1. Sit on the floor with legs straight and feet flat against a sit-and-reach box. 2. Reach forward as far as possible, keeping knees straight. 3. The box is set so that the feet are at the 26 cm mark. Reaching the toes = 26 cm.
Benchmarks (Male 18-30)
| Rating | Distance | |--------|----------| | Excellent | >34 cm | | Good | 28-34 cm | | Average | 20-27 cm | | Below avg | 15-19 cm | | Poor | <15 cm |
Why Flexibility Matters
Good hamstring and lower-back flexibility reduces injury risk, improves posture, and enhances athletic performance. It tends to decrease with age without regular stretching.
Worked Example
A 25-year-old male scores 25 cm on the sit-and-reach test.
- 01Reach = 25 cm (9.8 inches).
- 02Excellent threshold for male 18-30 = 34 cm.
- 03Average threshold for male 18-30 = 25 cm.
- 04The score of 25 cm is at the average threshold.
- 05Rating: Average.
Ready to run the numbers?
Open Flexibility Score Calculator