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Texas Orthopedics, Sports & Rehabilitation Associates

Monday, September 28, 2015

Can You Touch Your Toes?

Can you touch your toes? Really touch them? Proper form dictates that you bend all the way at the waist/hips and fold over similar to closing an old-fashioned flip phone.

So why is this such a challenging, physical task for so many? For one thing, our flexibility wants as we age. Another factor is likely the amount of time we spent sitting at a desk or in a car these days.

Sitting for long periods of time causes your hip flexors to actually shorten. The hip flexors attach to the mid and lower back and are instrumental in bending, along with your abdominals and glutes.

If the hip flexors are shortened or tightened, flexibility can decrease in your core, and ultimately throughout your entire body.

To keep hip flexors surrounding tissues limber, here are just a few exercises to try a couple of times a week, and you will be touching your toes in no time!

Hip Flexor Release
  • Use two balls together (lacrosse balls work well), and lay your stomach with balls placed just below hip bone. 
  • Bend the knee on the side of the release back to a 90-degree angle.
  • Swing leg side to side for several reps repeat.
SI Mobilization (for the Sacroilic joint in the pelvis)
  • Lay on one end of a foam roller so that the tip of foam roller is flush against center of pelvis. 
  • Raise both legs up with knees straight and repeat.
Inner Thigh Squats
  • Place feet shoulder width apart with toes out at a 45-degree angle.
  • Squat as you bring hips back like you are sitting in a chair that is too far behind you.
  • Extend knees outward, and lower yourself as much as possible while keeping balance, then repeat.
If you experience severe pain with these, or any new exercise or workout, you may want to give us a call.

(Courtesy of Men's Journal).

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