If your goal is to touch your toes, you've come to the right place! On this page you will learn how to touch your toes in 3 steps: stabilize your core, bend forward with good technique, and a daily mobility routine you can use to mobilize your hips. Let's get started!
How to Stabilize the Core
To be more flexible, you first need core stability to keep the stretch on the hips and not the low back. Try this yourself: round your back and touch your toes. Notice the stretch you feel on your hamstrings. Now try it again, but this time with core stability. Poke your fingers into your sides and cough to feel your fingers get pushed out. This is your core creating intra abdominal pressure and core stability, similar to a pressurized soda can. Now, place one hand on your low back to avoid rounding your back, create and hold core stability like we just practiced, and bend forward while attempting to point your butt to the sky. If you did this correctly, the second time you should feel a much greater stretch in your hamstrings, and with practice you’ll be touching your toes! This example shows how core stability allows you to get more benefit from stretching. Any time you stretch one part of your body, you’re stretching every part of your body. Consider your posture and avoid isolating body parts during stretching because spine and hip position play a significant role in the flexibility available to your limbs. |
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How to Bend Forward
People with bad backs generally use their backs more and their hips less. (McGill 2017, Ultimate Back Fitness and Performance, pp. 50) Moving at the spine during compound movements increases risk of injury and limits performance. To be your strongest, protect your back, and improve hamstring mobility, move primarily at the hips. As you bend forward, think about making your butt face up towards the sky (anterior pelvic tilt). This will increase the stretch on your hamstrings and place the stress on your hips, not your back. The following exercises will help you practice moving at the hips while maintaining a neutral spine. | |
Kneeling hingePlace your knees just outside of shoulder width, then extend your hips forward to come to a tall kneeling position. Maintain a neutral spine throughout. The movement occurs at your hips, not your spine. | |
Chair squatPlace your feet just outside of shoulder width and push your butt back to hover over a chair as if you’re taking a poop in the woods. After a brief pause, squeeze your hips forward to return to standing. Most common mistakes include moving at the lower back, letting your knees go forward, or allowing the butt to tuck under. The movement occurs at the hips, not the spine. | |
Seated GoodmorningStand with your feet 2x shoulder width and push your butt back to hover over a chair as if you’re taking a poop in the woods. Pause with your butt on the edge of a seat, maintain a slight arch in your back and think about “lifting your tail” or sticking your butt out. While maintaining an arch in your back, lower your torso as low as you can. At the bottom of the movement, push your knees out and squeeze your glutes to return to sitting in the upright position and repeat by lowering down and raising up while sitting on the edge. This exercise teaches you to maintain a slight arch in your lower back as you move at the hips. The movement occurs at the hips, not the spine. | |
Shortstop squatThe shortstop squat teaches us how to create upper body tension. Stand with feet just outside shoulder width, place your hands on your thighs and keep your knees soft as you push your hips back and slide your hands down to your knees. Move at your hips and avoid rounding your spine by “lifting your tail” and sticking your butt out. Once your hands reach your knees, put weight into your hands and brace your torso muscles by anti-shrugging your shoulders down away from your ears to engage your lat and chest muscles. Imagine squeezing a dollar bill in your armpits. To stand back up, don’t lift with the back, but instead squeeze your hips forward with your glutes. The movement occurs at the hips, not the spine. | |
Romanian deadliftStand with feet hip width apart, spread the toes and distribute most of your weight into your heels with the feet facing forward or slightly turned out. Keep your knees soft as you push your hips back. Imagine sticking your butt out or “lifting your tail” to avoid rounding your back. Lower just past your knees and hug the weight close at the bottom by “squeezing an orange” in your armpits. At the bottom, engage your glutes by slightly rotating your knees outwards. To stand up, don’t extend your back, instead squeeze your glutes through to extend your hips. Maintain a flat back the entire time and avoid rounding the back. The movement occurs at the hips, not the spine. | |
Single Leg DeadliftOne additional deadlift variation involves using one leg at a time. This can increase the stretch on the hamstrings while protecting the low back. If balance is an issue, perform the kickstand deadlift by barely touching your back foot down. |
This daily mobility routine will help you open your hips and make touching your toes a piece of cake!
Touch Your Toes Mobility Routine | Perform each stretch for 60 seconds and repeat 3 rounds daily. |
Couch StretchThe hip flexors are responsible for bringing the legs and torso together. Excessive sitting causes these muscles to be tight in almost everyone. If your hip flexors are tight, lengthen and strengthen the hip flexors by performing the couch stretch by elevating your back foot either on a couch, box, bench, or against a wall. While bracing your core, focus on tucking your butt under to feel the stretch in the front of your leg. | |
Slant BoardWhen the calves are tight it can affect our ability to use the hip muscles and even be a direct cause for back pain! One of the fastest ways to improve your ankle mobility is to stand on a slant board daily. | |
Pancake StretchWhen the inner thighs and hamstrings are tight, it’s difficult to fully engage the glutes and so we end up using the lower back in a weakened position. For the pancake stretch, Each time you bend forward, maintain an arch in your lower back and imagine your tailbone rising up towards the sky (anterior pelvic tilt). Place your hands on a chair if needed. If you allow your back to round while bending forward, you’re stretching your back more than your hamstrings! Think about sticking out your tail to keep the stretch on the hips and hamstrings. | |
Frog StretchThe frog stretch will help to open the inner thighs and improve hip mobility. Start with knees wide and feet together. Increase difficulty by separating your feet. | |
Pigeon StretchThe pigeon stretch targets the outer thighs and glutes. You can increase the difficulty by raising your front leg onto a box or bench. |
Learn how to brace your core, stretch your hamstrings by bending forward with good technique, and then mobilize the rest of your hip muscles with a mobility routine. With this protocol you will be touching your toes in no time! If you have questions, comment below or send me a message. If you want help on your fitness journey, schedule a consultation to work with me directly. Hope this helps! - Tom
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