It is not uncommon to see many people struggling to touch their toes. Flexibility can easily be achieved by engaging in stretches and exercises that address the issue of tight hamstrings.
While it is incredibly easier for many people to touch their toes, other people still struggle to do that. This tremendously easy task seems impossible to achieve for many. It can also feel frustrating to not be able to do it. There could be a few main reasons behind your inability to touch your toes.
It is not as difficult to increase flexibility as you think. In this article, learn about the reasons and what stretches you can include in your routine. And remember to practice patience during your journey.
Reasons why you can’t touch your toes:
• Tight hamstrings- One of the most common reasons people struggle to touch their toes is tight hamstrings. Due to factors like prolonged sitting, lack of stretching, or intense physical activity, these muscles can become inflexible.
• Inflexibility- Flexibility in the lower back is important for achieving a full forward bend. Factors such as poor posture, weak core muscles, or previous injuries can hinder your ability to touch your toes.
• Tightness in the calves- Tightness in the calves and Achilles tendons can also contribute to difficulty touching the toes.
• Poor hip mobility- Healthy hip mobility is essential for performing various movements, including bending forward to touch the toes. Restricted hip mobility can inhibit the ability to hinge at the hips and fold forward.
Here are three stretches you can try to become flexible:
1. Seated forward bend with strap:
• Sit on the floor with your legs stretched in front of you.
• Loop a yoga strap, towel, or resistance band around the balls of your feet, holding one end in each hand.
• Slowly hinge forward at the hips, using the strap to help pull yourself gently towards your toes.
• Keep your back straight and avoid rounding your spine.
• Hold the stretch for 20-30 seconds, feeling a deep stretch in your hamstrings and lower back.
• Repeat the stretch 2-3 times.
2. Hamstring stretch:
• Sit on the floor with your legs stretched in front of you.
• Slowly bend forward at the hips, reaching towards your toes.
• Keep your back straight and avoid rounding your spine.
• Hold the stretch for 20-30 seconds.
• Repeat the stretch 2-3 times.
3. Standing forward bend
• Stand with your feet hip-width apart.
• Slowly bend forward at the hips, allowing your torso to hang loosely towards the floor.
• Keep your knees slightly bent to avoid locking them.
• Reach your hands towards your toes or the floor, depending on your flexibility.
• Hold the stretch for 20-30 seconds, focusing on relaxing into the position.
• Repeat the stretch 2-3 times.
Performing these stretches/exercises regularly can help improve flexibility. You will start noticing a difference within a few weeks.
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