Being able to touch your toes is one indicator of how flexible you are, plus it’s a sign of how healthy your hamstrings, hips and spine are—all of which are crucial for aging well.
It’s something we should all work towards, at any age, but that doesn’t mean it’s easy.
Lindsay Greenlee is a NASM-qualified stretching and flexibility coach, and the owner of Pure Barre. I asked her to create a plan to improve flexibility enough to help Fit&Well readers touch their toes.
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“It depends on the person, but you should be able to touch your toes within a couple of weeks of practicing this sequence,” says Greenlee.
She has chosen five moves that will help reduce stiffness, while stretching the muscles. Aim to do the sequence below three times a week to see improvements.
The five movesGood morning stretch x 10-12Strengthen and stretch hamstring low lunge series x 10 each sideContract and relax hamstring stretch x 4 each sideHip flexor stretch x 3 each sideBend and extend leg series x 31. Good morning stretch
All videos courtesy Lindsay Greenlee (@lindsay.at.pb)
Reps: 10-12
Stand tall with your feet hip-width apart and a soft bend in your knees.Place your hands behind your head with your elbows pointing out to the sides.Hinge forward at the waist, moving your hips back and keeping a flat back.Stand up slowly.
How it helps: “This is a good warm-up for hip mobility because we are working through the different ranges of your hips,” says Greenlee. “In addition, when you send your hips behind you, you will feel a little pull in your hamstrings (backs of the thighs) to warm up this part of the leg.”
2. Strengthen and stretch hamstrings low lunge series
Reps: 10 each side
From standing, step your left foot forward and your right back, then bend both knees to lower your right knee to rest on the floor.Place your hands on yoga blocks on either side of you.Move your hips forward to stretch your right hip flexor (the muscles at the top of your right thigh).Move your hips back and straighten your left leg, keeping your left heel on the floor.Hinge forward, folding your chest over your left leg, holding for a moment to stretch your left hamstring.Lift your chest, then lift your left leg a little off the floor.Return to your starting position.Do all your reps on one side, then switch sides.
How it helps: “This is a targeted stretch that helps to further open through the muscles needed to touch your toes,” Greenlee explains. “The addition of the front leg lift adds a little strength work, too. Strength, flexibility and mobility are all tied together.”
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3. Contract and relax hamstring stretch
Reps: 4 each side
Lie on your back and bend your right knee into your chest. Place a yoga strap or resistance band around the bottom of your right foot.Extend your right leg, making it as straight at your flexibility allows, keeping your shoulders and head on the floor.Bend your elbows to pull your extended leg closer to you.Stop when you get to a 5-6 intensity level and hold for 10 seconds.Flex your foot to press out against your strap and engage your hamstring. Hold for eight seconds.Relax back into the stretch and see if you can pull in just a little closer.Continue, alternating pressing out and stretching.
How it helps: “In this position, you are using the contraction of your muscle to relax deeper into your stretch,” Greenlee says. “This is called proprioceptive neuromuscular facilitation, which helps improve a muscle’s range of motion.”
4. Low lunge hip flexor stretch
Reps: 3 each side
Kneel facing away from a vertical support—a wall, couch or bed.Bend your right knee and place your right shin and the top of your right foot against your support.Adjust your left foot so it’s below your left knee, which should be bent to 90°.Move your hips forward and down so that you feel a stretch in the front of your right thigh and hip flexor.Hold for 10 seconds.Do all of your reps on one side, then switch sides.
How it helps: “With the back leg against a support, you can anchor the leg into a more limited range position,” Greenlee explains. “It’s ideal for targeting the hip flexor and quadriceps.”
5. Standing bend and extend leg series
Reps: 3
Stand with your feet together.Bend over from your hips and place your hands on a yoga block.Slightly bend your knees, then lean your torso further forward, moving your stomach closer to your thighs.Aim to hold for 10-15 seconds.Bend your knees to come out of the stretch, then straighten your legs again to begin the next rep.
How it helps: “The final step to touching your toes, this is the movement to keep practicing once all of your muscles have warmed up,” Greenlee says. “You’ll get a little closer to your toes each time.”