The head-to-toe stretch means flexing your spine forward to bring your head closer to your legs. This is a common pose in yoga that induces relaxation in your spine and hips. You can perform this exercise as part of your daily stretching routine to improve low back and hip flexion. You can also use variations of the head-to-toe stretch to improve your ability to squat, says physical therapist Gray Cook, author of "Athletic Body in Balance."
Benefits
Stretching in this manner alleviates tension in the muscles and connective tissues in your neck, shoulders, back, hip and the back of your legs. You can perform this exercise either by holding the stretch for a duration of five to six deep breaths to relax your body or bending forward and rolling your body up repetitively to improve tissue elasticity and stimulate your body to move. Performing this exercise from a standing position teaches you to weight shift properly to improve your balance and body awareness, says Cook.
Toe Touches With Toe Raise
By keeping your toes and the balls of your feet placed on top of a half-foam roll on the ground, this head-to-toe stretch increases both the stretch in your calves and the weight shift to your toes. Stand with your feet close together and place a yoga block or a firm cushion between your inner thighs near your knees. Squeezing your thighs together will help you increase your ability to touch your toes. Raise your arms over your head, exhale and bend your torso forward to touch your toes. Hold this position for two to three deep breaths. Then, roll your body up gradually and repeat the exercise five to 10 times.
Toe Touch With Heel Raise
By keeping your heels placed on top of a half-foam roller, this exercise shifts your weight toward your heels as you bend forward. You may need to bend your knees more to reach for your toes. Stand with your feet together and your heels on top of the foam roller. Place a yoga block or a firm cushion between your thighs near your knees. Raise your arms over your head, exhale and bend forward to touch your toes. Hold this position for two to three deep breaths, and gradually roll your torso up. Perform two to three sets of five to 10 reps. Do this exercise after you perform the previous exercise.
Deep Squat Combo
The deep squat is a basic movement pattern that improves hip and abdominal stability and strength, allowing you to lower your hips into a deep squat position in which your buttocks are below the level of your knees. The two toe touch exercises should help you shift your weight properly to perform this exercise.
Stand with your legs about shoulder-width distance apart, and raise your arms over your head. Exhale and bend your torso forward to touch the ground with your hands or fingers. You may bend your knees slightly to reach if you cannot touch the ground with your legs straight. With your fingers or hands still touching the ground, lower your buttocks down into a deep squat position with your elbows between your knees. Hold this position for three deep breaths to get used to this position. Then, raise your arms over your head, exhale, and stand straight up without hunching your spine. Perform two to three sets of five to six reps. All three of these exercises should improve your hip and spine stability and mobility.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
