The toe touch exercise is a common way for people to decrease pressure and stress from the lower back and hip to the back of the legs. It also is a way to gauge basic hip mobility and core stability, which are the foundations to human movement, according to physical therapist Gray Cook, co-founder of Functional Movement Systems. You can do simple warmup exercises to improve your toe touch ability, and hip and spine strength and mobility.
Toe Touch Progressions
The toe touch progressions are the fundamental movements to deep squatting and helps you be more aware of how you weight shift in your feet, according to physical therapist Gray Cook, co-founder of Functional Movement Systems. You can use it as a war-up before exercising.
Put a small cushion between your knees and squeeze it together. Place the balls of your feet on top of a half-foam roller, and raise your hands above your head. Bend over to touch your toes. You should feel a stretch in the lower back and back of your legs. Hold the stretch for one deep breath, and stand back up. Do 10 to 15 reps for two sets.
For the deep toe touch, place your heels on the top of the foam roll, and do the same movement pattern. Bend your knees if you cannot touch your toes.
Frog Squat
The frog squat is the next progression from the toe touches. Stand with your legs shoulder-width apart with your heels on top of a long, half-foam roll. Raise your arms above your head. Bend forward and touch the ground in front of you with your fingers or your palms. Lower your hip down to a deep squat position like a frog. Press against the ground while keeping your torso upright. Hold this position for three deep breaths.
Raise your right arm above and behind your head. Look up as you reach, and keeping pressing your left hand against the ground. Switch arms and return to the frog squat position. Raise both hands above you head, and brace your abdominals to stand back up. Repeat the movement five to 10 times.
Reverse Toe Touch
Stand with your feet together, and bend your knee and back so you can grab your heelswith your palms facing up. Exhale and slowly straighten your legs and push your buttocks up as much as you can. Hold the maximum stretch for five to six deep breaths, and crouch again. Repeat the movement 10 times. Straighten your legs and back more with each stretch.
Warning
Never stretch your muscles when they are stiff and cold. Physical therapist Chris Frederick, co-author of "Stretch to Win," suggests you do a form of cardiovascular exercise and dynamic movements for five to 10 minutes to warm the tissues up before stretching. Otherwise, you can cause a muscle strain.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Stretch to Win"; Ann and Chris Frederick; 2006
