Ever wondered why touching your toes feels like such a challenge? You’re not alone! It’s a classic test of flexibility and a key part of fitness routines everywhere.
But it’s not just about bragging rights. Touching your toes shows flexibility in your lower back, glutes, ankles, and those often-tight hamstrings.
If you’re struggling to reach your toes, don’t worry! We’ll show you how to create a simple stretching routine to get you there and unlock all the amazing benefits of better flexibility. Let’s dive in!
In this article, I’ll share 3 simple daily stretches that’ll help you to touch your toes in no time.
1. Supine Hamstring Stretch
One of the major issues that prevent people from touching their toes is tight hamstrings. The hamstrings are a group of three muscles that run down the back of the leg. When these muscles are tight, they make it very difficult for you to touch your toes or perform any movements that cause them to stretch.
For this reason, performing them on your back works wonders!
How to Perform
- Lie on your back, with your knees bent and your feet flat on the floor.
- Straighten out your right leg and, with the help of your hands under your right thigh, pull your leg toward your chest.
- Hold this stretch for 30 seconds and repeat 4 times per session, 1-2 times per day.
2. Downward-Facing Dog
Downward-Facing Dog lengthens and stretches the hamstrings, gradually increasing their flexibility, which in turn makes it easier to touch your toes
How to Perform:
- Exhale, bend your knees and lower yourself into Child’s Pose to release. Start on your hands and knees, hands slightly in front of your shoulders.
- Spread your fingers wide, press down through your knuckles, and tuck your toes. Exhale as you lift your knees and reach your hips up and back, forming an inverted “V” shape.
- Keep your knees slightly bent as you press the backs of your thighs toward the wall behind you and reach your heels toward the mat. Press the base of your index fingers into the mat.
- Relax your neck and keep your head between your upper arms.
- Breathe deeply and hold the pose.
3. Hip Flexor Stretch
In some cases, your mobility might be limited by your hip flexor group. These muscles are found on the front of your hip, and they are chronically tight on many people. This is especially true for students and office workers who sit all day long.
How to Perform
- Kneel on the floor, with your left foot on the ground and your right knee a few inches behind it.
- Scoot your left foot forward as far as you can, keeping your knee bent to about 90 degrees.
- Lean forward with your trunk.
- You’ll feel a deep stretch in your right hip flexor.
- Hold for 30 seconds and repeat 4 times per side, per session, 1-2 times per day.
Conclusion
Tight, weak muscles can prevent you from performing many different movements, such as touching your toes. By completing regular stretching and strengthening exercises, you’ll be well on your way to improving your health.
If you are looking for a good routine for accomplishing this goal, the above three exercises are a good place to start. When you’re ready to progress, try increasing your hold time by a few seconds each time, adding weight, adding sets, or progressing the exercises in some fashion.
What do you have to lose? Talk to your doctor to make sure exercise is safe for you and try this routine out today!
Works Cited
- Alshammari F, Alzoghbieh E, Abu Kabar M, Hawamdeh M. A novel approach to improve hamstring flexibility: A single-blinded randomised clinical trial. S Afr J Physiother. 2019 Apr 23;75(1):465. doi: 10.4102/sajp.v75i1.465. PMID: 31061909; PMCID: PMC6495003.
