Double toe touch
May 11th, 2023 3:46 PM Mr. Q Categories: Stretching
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
StretchEquipment:
N/ADouble Toe Touch for legs and back:
- Sit on the floor with your legs straight in front of you and your feet about hip-width apart.
- Sit up tall, reach your arms straight up overhead, and inhale deeply.
- Exhale and hinge forward from your hips, keeping your back straight, and reach your hands toward your toes.
- Hold this position for a few seconds, feeling the stretch in your hamstrings and lower back.
- Inhale and sit back up.
- Exhale and hinge forward again, this time reaching your hands toward the outside of your feet.
- Hold this position for a few seconds, feeling the stretch in your hamstrings and lower back.
- Inhale and sit back up.
- Repeat the movement, alternating between reaching toward the center of your feet and the outside of your feet, for 10-15 reps.
To reduce the difficulty, you can bend your knees slightly or sit on a folded towel or cushion to raise your hips.
To increase difficulty, you can reach further forward or hold the stretch for longer.
Reps:
- Beginner: 10-15 reps
- Intermediate: 15-20 reps
- Advanced: 20-25 reps
Estimated time for exercise: 5-10 minutes
Body Group:
LegsMuscle Group(s):
Hamstring, Lower backMuscles used:
Primary:
HamstringsSecondary:
Erector SpinaeTertiary:
Gluteus MaximusDifficulty:
AdvancedTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.