Toe Touch Series

Toe touch series

The toe touch series features two variations of the standing toe touch stretch that target different muscle groups for balanced flexibility and mobility. In the toes-elevated version, the calves are fully engaged, creating a comprehensive stretch that targets the hamstrings and calves. The heels-elevated version reduces the stretch on the calves while concentrating on the hamstrings, providing a deeper, more isolated stretch.

This focused series is excellent for athletes and fitness enthusiasts looking to improve their posterior chain flexibility and core stability. The variations reinforce proper movement patterns, crucial for sports like running, weightlifting, and gymnastics, where bending and reaching are important. Incorporating both stretches into your fitness routine can help alleviate tightness from prolonged sitting, improve hip and lower back mobility, and correct posture. Add the toe touch series to your regimen for better movement quality, reduced injury risk, and greater overall flexibility.

Equipment Needed

Something to prop up your toes and heels – a book, 2×4, weight plate, etc.

Instructions for the toe touch series:

  1. Start by placing your toes onto a stable, slightly elevated surface
  2. Bring your legs together and bend your knees slightly (very slight)
  3. Bend forward and reach for your toes
  4. Hold for a 2+ count and return to the top position
  5. Repeat for as many reps as prescribed
  6. Change positions so that your heels are elevated on the stable surface
  7. Repeat the process with heels elevated

Common Errors with the toe touch series

Not going through a full range of movement. This is not a hip hinge exercise, you should be bending forward at the hips and spine.

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A

 

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