How to Do a Really Good Toe Touch

Your hamstrings are comprised of three individual muscles: the biceps femoris, semitendinosus and semimembranosus. This muscle group's role is for knee flexion, or causing the knee to bend, and hip extension, or allowing the thigh to move backwards relative to your trunk. Therefore, hamstrings play a critical role in walking, running and jumping. Hamstring inflexibility can increase your chances for a lower back injury since your lumbar will compensate to make up for your tight hamstrings. You can keep your hamstrings flexible by adding a good toe touch stretch to your regimen.

Things You'll Need

  • Foam roller
  • Weight plates
  • Medicine ball
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Instructions

    • 1

      Grab two weight plates of equal height and place them hip-width apart on the floor. The weight plates should be approximately 1 to 2 inches in elevation. Place your heels up on the weight plates and the balls of your feet on the floor.

    • 2

      Position a foam roller or a soft medicine ball between your thighs. Make sure the object you use is not large or it will push your hips out of position.

    • 3

      Start in an upright position with your hands high above your head. Do not arch your lumbar in an attempt to stand taller.

    • 4

      Contract your core by bringing your belly button into the back of your spine. Do not hold your breath or stop breathing while you contract your core. Squeeze the foam roller or medicine ball between your legs as you push your hips out and bend at the waist. Keep your legs locked out as you reach for your toes with your hands. Keep pushing your hips back while you let your spine comfortably round to hamstring stretch. Hold for 3 to 5 seconds.

    • 5

      Bend your knees slightly and slowly move upright back into a tall position by bringing your hands up to your shins, past the thighs and then above your head. You should be back in the upright stance. Repeat the toe touch stretch in a controlled fashion eight to 10 times.

    • 6

      Elevate your toes by placing the balls of your feet on the weight plates, providing a deeper hamstring stretch. Execute the same toe touch pattern eight to 10 repetitions before relaxing.