Are you looking to be able to touch your toes again or for the first time ever? A lot of people believe that flexibility is something that you have or you don’t. However, research has shown that through consistent exercise and strengthening through range you can improve your flexibility and maintain it. With enough consistency and time you will be on your way to touching your toes again!
There are a number of factors involved in being able to touch your toes.
- Ankle Range of Motion
- Nerve Mobility
- Hamstring Length
- Segmental Flexion of the Spine
- Hip Flexion
- Posterior Pelvic Tilt
Here are some exercises that will address each of the above factors.
Ankle Dorsiflexion Range – KNEES OVER TOES LUNGE
- Bring knee forward
- Keep heel on the chair
Nerve Mobility – BANDED HAMSTRING STRETCH
Hamstring Length – TOE ELEVATED HAMSTRING STRETCH
- Keep knee straight
- Bend at the hips
Segmental Flexion of the Spine – JEFFERSON CURL
Hip Flexion – SEATED HIP FLEXOR LIFTS
- Place your hands on either side of the leg
- Point your toes forward
Posterior Pelvic Tilt – ANGRY + HAPPY CAT
Measure how far you can reach before you start. Re-measure every week and see if you make an improvement. Make sure to consult a physiotherapist or exercise physiologist if any of the above exercises are causing you any pain.
Martin Yao, Physiotherapist