This Simple Stretch Routine Will Get You to Touch Your Toes In Just 1 Week
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Can’t touch your toes?
Touching your toes says a lot about your flexibility.
It’s telling of how flexible you are from your lower back to your calves.
If you don’t stretch regularly, you may be surprised by how difficult it is to touch your toes.
That’s because tight calves, hamstrings, and lower back can contribute to poor flexibility.
If you are unable to touch your toes, it’s likely that you don’t stretch enough.
Stretches that address those muscles in your lower body are particularly effective. They can help loosen the hips and hamstrings that have built tightness from sitting all day.
Spending a few minutes stretching daily can reverse the tightness
that’s preventing you from touching your toes.
Not only that, there are other benefits to stretching, besides becoming more flexible.
Stretching improves your range of motion and blood circulation throughout your body.
For those above 60, added flexibility means less prone to injury and less back pain.
Luckily, all it takes is 3 simple yet bendiest stretches to help you finally reach and touch your toes.
Scientifically, the stretches are shown to boost flexibility in the key areas. 2019 research review reveals increased flexibility leads to better sports performance and balance.
The key is to do it consistently.
After a few weeks to a month, you should see some noticeable improvements.
To touch your toes, it’s essential to have flexibility in your back, and this stretch delivers that.
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3 Bendiest Stretches That’ll Get You to Touch Your Toes
These simple stretches can help improve flexibility in key muscles needed for a toe-touch.
1. Cat-Cow Stretch
Cat-Cow stretch is a staple yoga pose that stretches your lower back and glutes. As you arch your spine in Cat and sink it in Cow, you also address your upper back and lats. (clubdeportestolima.com.co)
This is an excellent stretch for anyone who sits for a prolonged period daily. It loosens your tight back and relieves any discomfort and pain in that area.
To touch your toes, it’s essential to have flexibility in your back, and this stretch delivers that.
Here is how to perform the Cat-Cow.
How to do it:
- Kneel on all fours with your hands and knees shoulder-width apart. Keep your arms straight and align your shoulders directly over your wrists.
- Cat: As you exhale, round your spine while keeping your shoulders relaxed.
- Cow: Inhale and lift tailbone toward the ceiling and arch your back. Lowers your stomach toward the floor but keeps your abdominal muscles engaged.
Repeat for 5 times. After your final pose, come back to the neutral spine.
2. Downward Dog Stretch
After feeling a nice stretch in your back with Cat-Cow, it’s time to stretch out your lower body. Downward Dog is a classic yoga pose that’ll stretch out your calves, hamstrings, and hips.
This pose aims to fully lengthen your leg muscles while working your spine.
If you have a hard time comfortably performing a forward bend, this is a great stretch to start with.
How to do it:
- Start on all fours with your hands and knees on the floors. Keep your arms fully extended.
- Breath out. Tuck your toes under and lift up your hips and glutes by slowly extending your legs. Your body should be in an upside-down V position.
- Stretch more in this pose like a dog, so your arms and legs are straight. Keep your weight back as far as you can make it onto your heels.
- Hold for at least 30 seconds.
- Bend your knees and sit
3. Standing Forward Bend Stretch
Standing forward bend mimics the exercise to touch your toes. Regardless of where you start, by practicing this pose, you’ll eventually be able to get there.
While it’s the simplest stretch, it’s often misunderstood.
Unlike touching your toes where you try to squeeze every inch from the bend, this pose goes deeper.
It focuses on everything but your fingers and toes. It’s all about a purposeful stretch of the entire backside from the soles of the feet to the back of your legs.
How to do it:
- Stand straight with feet hip-width apart.
- With your heels down and back of your knees straight, exhale and bend from the hips. Let your arms flop forward. If the backs of your legs are stiff and you can’t lengthen your back as you bend, use an assist like a chair.
- Hold for 30 seconds. Repeat 3 times.
How to achieve the bendiest results
Get the most out of your daily stretches by following these tips:
- Warm-up. Spend 3-5 minutes warming up your muscles before you start stretching. This will help increase blood circulation in your body making it easier to stretch.
- Focus on the target muscle and breathing. When you stretch, focus on the muscles you are stretching. Make sure to inhale and exhale as you enter each pose.
- Keep it consistent. Consistency is the key to reaching your goal of touching your toes. Make sure to find the time that works for you and reserve at least 5 minutes for this daily practice.
Stretching it out safely
Stretching isn’t a practice of pulling muscles. Knowing your limits and listening to your body can help you safely practice stretches. Here is how to stay safe while stretching:
Stretching and painfully sore or pulled muscles don’t mix. Here’s how to play it safe as you stretch it out:
- No severe pain. A little discomfort may be normal when stretching tight muscles. Once your discomfort turns to severe pain, stop the stretch and consult an expert in your area.
- Proper form at all times. Stretches are only effective when performed with a proper form. Incorrect form can cause pain, injury, and muscle strain. Be sure to read the instructions if you are unsure how to perform each stretch.
Bottom line
Regularly performing these stretches will improve your range of motion and flexibility. It will also help you touch your toes.
Be patient. Don’t rush through the stretches. It’s important to take deep breaths as you stretch and allow your body to gradually make progress.
To see results, aim to stretch 10-15 minutes 3-4 times a week for 4-6 weeks.
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