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  1. #1
    ctdiploct is offline Junior Member ctdiploct is infamous around these parts ctdiploct is infamous around these parts ctdiploct is infamous around these parts
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    Train for sit & reach?

    What techniques could help me with this? The pain in my hamstrings are crazy when i try an do em at home. Sorry if this is a dumb question.

  2. #2
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    Just keep doing it. The more you do it the more flexable you will become. I have the same problem with doing it. When you reach down and hit your max, stretch a little further and hold there for a while.

  3. #3
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    The best way to train for this exercise is to do as many stretching exercises on your legs and lower back as possible.

  4. #4
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    All good advice so far.

    You have to stretch every single day. If I let two or three days go by without stretching I can feel a big difference. Even if I'm not going to hit the treadmill or the Nordic track I take five minutes to stretch.
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  5. #5
    ctdiploct is offline Junior Member ctdiploct is infamous around these parts ctdiploct is infamous around these parts ctdiploct is infamous around these parts
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    thanks guys

  6. #6
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    Stretch when you get up, stretch before bed... and stretch when youa re sitting around watching tv... the more, the better.
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  7. #7
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    Here is how I'm doing it.

    reach test.

    Towel Stretch. Sit on the floor with legs straight. Wrap a towel around feet, holding each end of the towel with one hand. Lean forward and pull gently on the towel, extending the torso toward toes. Hold for 10 seconds. Repeat 5 times.
    Perform sitting types of stretching exercises daily to increase this area.

    Sit And Reach. Sit on the floor with legs straight. Slowly bend forward at the waist and extend fingertips toward the toes (keep legs straight). Hold for 10 seconds. Repeat 5 times.

    I got all of that from the Illinois State Police website Illinoistrooper.com
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  8. #8
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    Quote Originally Posted by DC Law
    There are two proven excersizes that will improve your sit&reach scores, especially if done together.

    1. Sit
    2. Reach.

    Alas, most people prefer to simply emphasize #1 and that alone doesn't cut it.

    Ahh, so thats my problem ;)

    Yes, Muscle Memory. I agree, the best way to get better at a certain exercise is to do that exercise
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  9. #9
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    HAHAHAHA Our hiring standards for the Dept. just included that.... Luckily I was already in the academy by the time that was added.

  10. #10
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    Quote Originally Posted by DC Law
    There are two proven excersizes that will improve your sit&reach scores, especially if done together.

    1. Sit
    2. Reach.

    Alas, most people prefer to simply emphasize #1 and that alone doesn't cut it.
    That's why I'm always so stiff!!! I have #1 down pat... I'm actually a natural at it. I don't even need to warm up anymore, I just do it. One, two, three... sit.

    Most of the time I even #1 in order to #2, but that's usually after I eat Mexican food.
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  11. #11
    1depd is offline Veteran Member 1depd has a reputation beyond repute 1depd has a reputation beyond repute 1depd has a reputation beyond repute 1depd has a reputation beyond repute 1depd has a reputation beyond repute 1depd has a reputation beyond repute 1depd has a reputation beyond repute 1depd has a reputation beyond repute 1depd has a reputation beyond repute 1depd has a reputation beyond repute 1depd has a reputation beyond repute
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    You must reach farther than the coffee table for you beer. Unless......





















    You put your feet on the coffee table with you legs straight. :D

  12. #12
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    Since having back surgery (S1/L5) this past year I have been basically rebuilding my body and getting my fitness and strenth back. I am back benching my weight and I run a few times a week. HowEver I am concerned with how much flexability I have lost. I did not have much before to begin with but now it is pretty sad. I am 6'3" 210 and in pretty good shape but as far as sit and reach goes I still have Sciatica nerve pain and when I do sit and reach my left hamstring gets tight to the point I my knee bends automaticly when I try to do the reach. Not sure how its going to go when I take a PT test down the road when I eventually move back up north. I am going to start practicing and stretching daily but I just dont see my damage that has been done to my back allowing me to be Mr.Gumbi. The only idea I can come up with is to be put on 2 weeks worth of steriods before the PT test. Anytime I am on steriods (prescription) my leg does not hurt when bending because the steriods reduce inflamation bigtime.

  13. #13
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    My female academy friend and I did pilates during our down time (30 minutes after lunch). We both ended up getting 100% on the sit and reach and sit-ups. You may feel like a flamer while you're doing the routine, but that stuff works.
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