Gaining flexibility, like other forms of exercise, takes time and practice. The Mayo Clinic says stretching can increase your range of motion and improve circulation to your muscles. If stretching is not a regular part of your daily routine, touching your toes can be difficult. To improve your overall flexibility and finally reach your toes, incorporate a few stretches into your daily routine. Reaching your toes will take more than just stretching the backs of your legs; stretching your hips helps increase your overall lower-body flexibility. Talk to your doctor before trying any new exercise.
Standing Forward Bend
Step 1
Stand with your feet together or parallel and about hip-width apart. You can place a water bottle or yoga block in front of or next to your feet.
Step 2
Place your hands on your hips and bend forward from the waist, keeping your back straight until your begin to reach toward the floor.
Step 3
Put your fingertips or hands on the floor, water bottle or block, bending your knees if necessary.
Step 4
Hang your head to keep your neck loose and breathe to remain relaxed. Each time you inhale, lift your tailbone toward the ceiling, gently lengthening your legs.
Step 5
Hold the pose for 30 seconds to one minute before straightening your back and standing upright.
Pigeon Pose
Step 1
Sit on the floor or mat with legs crossed in front of you.
Step 2
Straighten the leg that's farthest from your hips and swing it around behind your body until the top of your foot rests on the floor. Your front leg should be bent underneath you, with the outside of the calf resting on the mat.
Step 3
Square your hips, straighten your back and bring your elbows to the mat in front of you.
Step 4
Hold this pose for 30 seconds to one minute before switching sides.
Hurdler's Stretch
Step 1
Sit on the ground or a mat with your legs straight in front of you.
Step 2
Bend one leg and place the foot's sole against the inside thigh of your straight leg.
Step 3
Reach, with both hands, toward the ankle or foot of your straight leg. You can loop a yoga strap or belt around your foot if you cannot reach your ankle. Pull on the strap until you feel a stretch in the back of your leg.
Step 4
Hold the stretch for at least 30 seconds before relaxing and switching sides.
Tips and Warnings
- Relaxing helps you stretch farther. Focus on breathing while you stretch to help soften your muscles.
- You can stretch with or without warming up first. Begin gently if you stretch without warming up and refrain from intense stretches until your muscles become more loose. Do not stretch to the point of pain. Move into the pose until you feel a mild stretch, deepening the movement when you feel more comfortable. Avoid bouncing while stretching.
Things You'll Need
- Yoga strap or belt
- Water bottle or yoga block
- Exercise mat
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