Flexibility- how to increase it?
Here are some reasons that you can't touch your toes
Touching toes while standing or sitting with our knees locked is one of the basic flexibility tests that we all have taken at some point. When we see others performing this exercise in yoga classes or any fitness video, it looks like a child's play. But only when you try to do it, you realise how difficult this simple move is. Only a few succeed in touching their toes and the rest struggle. Some people are naturally more flexible, which gives them a little leverage over others. If you are keen to perfect this move, then you should improve your flexibility by performing some stretching exercises.
The reason why you are not able to reach your toes
There
are three basic reasons why some people can't reach their toes- weak or
tight hamstring, tight hip flexor or poor nerve mobility.
Tightness in the back of your legs while trying to reach out to your toes indicates that your hamstring is either tight or too weak. But if you feel tightness in the hip or experience a pinch in the lower back then the problem is tight hip flexor or poor nerve mobility. To master this one move, you need to fix these root problems. Perform exercises targeting the muscle group present in these areas. Here are 4 exercises that can help you achieve your goal.
Romanian Deadlift with dumbbells
Stand
on the ground with your feet hip-width apart and a dumbbell in each
hand. Balance your body on your heels, push your hips back, bend your
knees slightly and bend down from your torso. Your upper body should be
parallel to the floor. At the same time, glide the weight down towards
the thighs. Pause and then again go back to the starting position and
repeat.
Seated saddle
Sit down comfortably on the floor with your back neutral and both legs straightened out in a straddle or V position. Breathe in and out to relax your muscles. Reach your hands out in front of you and slowly fold forward as far as you can go while keeping your back flat. Keep your toes pointed. Hold this pose for a while and then come back to the starting position.
​Kneeling Hip Flexor Stretch
Kneel on the ground with your left leg out in front of you, bent at 90 degrees. Your right leg should be on the ground for support. Start leaning into your left knee. You should feel a stretch along the front of your right hip. Hold the pose for a few seconds and then switch your sides.
Cat-Cow Pose
Get on all your fours on an even surface. Your wrists should be under your shoulders and knees under your hips with your toes tucked inside. Inhale and relax your belly. Gently arch your back towards the ground, tilt your tailbone and try to look upward. Hold this pose for 2-3 seconds. Exhale and arch your spine towards the ceiling and tuck your chin into your chest.