Q&A for How to Touch Your Toes

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  • Question
    How can I get more flexible over time?
    Steve Bergeron
    Personal Trainer & Strength Coach
    Steve Bergeron is a Personal Trainer, Strength Coach, and the Co-Owner of AMP Fitness in Boston, Massachusetts. With over a decade of experience, Steve specializes in educating, guiding, and empowering his clients to develop healthy habits and reach their individual fitness goals. He holds a BS in Exercise Physiology and is an NSCA Certified Strength and Conditioning Coach (CSCS), ASCM Health and Fitness Specialist (HFS), Strong First Kettlebell Coach (SFG), and Certified Functional Movement Screen Specialist (FMS). AMP Fitness’ mission is to create a community that is inclusive and gives people the tools and support they need to succeed.
    Personal Trainer & Strength Coach
    Expert Answer
    When it comes to mobility, the challenge is in understanding what your unique movement capabilities are in relationship to your skeleton and your muscular system. For mobility, it isn't always how long your muscles are stretching. While it can be beneficial for short term changes, if you're looking for long term mobility gains over time, what we typically recommend is moving more and taking a more holistic approach to your fitness regimen and working on core control and core strength along with using exercises that follow a full range of motion. One of our general rules of thumb when it comes to mobility and movement is over time if you don't use it, you lose it. So you have to make sure that you are moving your body.
  • Question
    I can touch my toes but feel it in may hamstrings. Is that normal?
    Community Answer
    Don't try to go all the way down on your first day, instead you start small and stretch your hands to your knees and gradually stretch further each time.
  • Question
    What are the benefits of being able to do this?
    Community Answer
    Being flexible makes you healthier and stronger.
  • Question
    How do I make my body flexible enough to do this?
    Community Answer
    Stretch every day. Start on the ground with your legs spread. Reach toward the middle, then to the sides. See if you can stretch a little farther each day.
  • Question
    Why can't I touch my toes when I am standing against a wall?
    Community Answer
    You're not flexible enough yet. The more you practice, the faster you'll be able to reach your toes. Just don't push yourself to the point where you're in pain.
  • Question
    How often do I need to do this?
    Riley Next
    Community Answer
    1-2 times a day is good for your back flexibility and your health in general. Try doing it as much as possible if you have almost no flexibility in your back to work your way up to being flexible.
  • Question
    Should I do this barefoot?
    Community Answer
    It is up to you.
  • Question
    I completed all of these three times and still can't touch my toes because of the strain in the back of my knees. Any advice?
    Community Answer
    Sit on the floor and touch each of your toes separately twice a day; you should be able to reach your toes standing up in no time.
  • Question
    Will this routine help me be able to touch my toes within a week if I have a stiff body?
    Community Answer
    It depends on how far you have to go. It'll certainly get you closer.
  • Question
    This article tells me how long to hold each stretch for, but how many of each should I do?
    Community Answer
    Start with one of each and slowly work your way up to more.
  • Question
    My legs naturally bend a slight bit whenever I touch my toes. This only occurs when I touch my toes while sitting, it doesn't bend a lot, but it bends enough so you can see the bend. What do I do?
    Community Answer
    Don’t lock your knees when bending. Stay relaxed and flexible. Keep your knees slightly bent, breathe in deeply, then out slowly on the bend.
  • Question
    Can I do it in 2 weeks or does it take longer?
    Undertale4141
    Top Answerer
    If you’re already pretty close to touching your toes, some consistency and hard work could definitely get you there in two weeks. However, if you more than one or two inches away, you’ll probably need a little more time before you can touch your toes. Remember not to force your body to stretch farther than it is capable and to stop doing anything if it hurts. Slow progress and safe stretching is always better than rushing it and pulling a muscle.
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