When was the last time you touched your toes? Being able to reach down and touch your toes without discomfort is a sign of good flexibility, which is important for mobility and longevity. “Most people tend to focus on other important pieces of healthy living (such as diet and exercise) and allow flexibility and mobility to fall to the wayside,” according to Penn State University Kinesiology. “These two factors of healthy living actually have a much larger role than commonly realized. Being flexible and having full joint mobility can have several beneficial implications on quality of life, including: reducing day-to-day pain and increasing vascular health.”
RELATED: 10 Stretches to Boost Flexibility and Relieve Tension.
Good flexibility is key for preventing injury, experts say, both for working out and everyday life. “If you don’t have good mobility or flexibility, you’re going to start overcompensating with other muscle groups like your shoulders or lower back,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “And that's where it can cause some of those joint issues or hamstring injuries.”
So what causes us to lose flexibility? While age is a factor, our sedentary lifestyle not only helps create muscle tightness, it can even cause muscles to shorten over time. This is why consistent stretching and flexibility training is crucial for keeping muscles limber and flexible. “With a body full of muscles, the idea of daily stretching may seem overwhelming,” says Harvard Health. “It's most important to focus on the body areas needed for critical mobility: your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh. Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches, or at least three or four times per week.”
If you struggle to touch your toes, start slowly and build up to it with a seated toe stretch using a yoga mat on the floor. Don’t just point your fingers towards your toes—take your time and focus on the muscles you want to stretch out.
“Make sure you bend at the hips and think about reaching your chest toward your legs, which will help you keep your back flat,” certified personal trainer, yoga and Pilates instructor Stephanie Mansour says via TODAY. “If you’re not able to touch your toes from a seated position, take the time to get there gradually. I recommend trying the seated toe touch consistently and tracking your progress. If you’re only able to make it to the knee or mid-shin area on day one, try stretching every day and noting the small increments you are able to reach further each time.”
Sources referenced in this article
