If you have been sedentary most of your life, it could be difficult to move your body as flexibly as you would want to. This is because physical inactivity can lead to muscle stiffness and poor posture, sometimes accompanied by pain and discomfort. One of the best ways to find out if you’re flexible enough is to try and touch your toes with ease. If that's tough for you, then there might be a problem. However, we at OnlyMyHealth have got you covered. Here are six basic and easy stretching exercises that can improve your flexibility and help you touch your toes without any difficulty.
Cat-Cow Stretch
Here’s how you can do a cat-cow stretching exercise:
Step 1: Get into a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
Step 2: Inhale as you arch your back, lifting your head and tailbone towards the ceiling. This is the "Cow" position.
Step 3: Exhale as you round your back into the "Cat" position.
Step 4: Do 10-15 slow and steady reps or continue for about 30 seconds to a minute.
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Pigeon Pose
Here’s how you can do a pigeon pose:
Step 1: Get on all fours with your hands and knees on the floor, wrists under your shoulders, and knees under your hips.
Step 2: Bring your right knee forward and place it behind your right wrist.
Step 3: Slide your left leg back, extending it fully behind you with your toes pointing away.
Step 4: Inhale and lengthen your spine, keeping your chest open.
Step 5: Exhale and gently lower your upper body over your right leg, coming into a forward bend.
Step 6: Hold the stretch for 30 seconds to a minute and switch sides to repeat the same with your left leg forward.
Standing Toe Touch Stretch![]()
Here’s how you can do a standing toe touch stretch:
Step 1: Stand straight with your feet together or hip-width apart.
Step 2: Take a deep breath in, and as you exhale, begin to slowly bend at your hips.
Step 3: With your legs straight, try touching your toes. If you can't touch your toes with straight legs, it's okay to bend your knees slightly.
Step 4: Allow your upper body to hang forward, and let your arms dangle towards the floor.
Step 5: You can also place your hands on your thighs if you can't reach your toes.
Step 6: Hold the stretch for 15-30 seconds.
Seated Toe Touch Stretch
Here’s how you can do a seated toe touch stretch
Step 1: Sit on the floor with your legs extended straight in front of you.
Step 2: Sit up tall with your back straight and shoulders relaxed.
Step 3: Inhale and while you exhale, slowly bend forward at your hips.
Step 4: Reach forward with your hands and try touching your toes; it's okay to bend your knees slightly.
Step 5: Relax and hold the stretch for 15-30 seconds.
Standing Hamstring Stretch
Here’s how you can do a standing hamstring stretch:
Step 1: Stand up straight with your feet together.
Step 2: Take a step forward with your right foot and keep your right leg straight, with your toes pointing forward.
Step 3: Hinge at your hips and slowly bend forward, reaching toward your right foot with both hands.
Step 4: Feel the stretch in the back of your right thigh, which is the hamstring. If you can't touch your toes, it's okay to place your hands on your shin or thigh.
Step 5: Do this stretch for 15-30 seconds and slowly return to an upright position and switch to the left leg.
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Legs Up The Wall Stretch
Here’s how you can do legs up the wall stretch:
Step 1: Find an open wall space in a quiet area.
Step 2: Sit on the floor next to the wall, with your hip and shoulder touching the wall.
Step 3: Gently lift your legs up the wall while lying on your back and extend your legs straight up, keeping them close together.
Step 4: Rest your arms by your sides with your palms facing up or place them on your belly.
Step 5: Relax in this position for a few minutes, typically 5 to 15 minutes.
Bottomline
Regular stretching can help improve your posture and flexibility. If you’re someone who has trouble touching your toes, then stretching can help ease that. Overall, stretching is a great exercise to not only relax your muscles, but can also promote relaxation and reduce stress. Remember, flexible muscles are less prone to injury, and regular stretching can help prevent strains, sprains, and other exercise-related injuries.