Toe Touch to Stretch Hamstrings

Your hamstring muscles consist of the semitendinosus, semimembranosus and biceps femoris muscles that run down the back of your upper legs and are notorious for being stiff and in need of stretching. Tight hamstrings can lead to injury, back pain, poor posture and lowered performance level in physical activities. Warm up for 10 to 15 minutes then stretch to help alleviate hamstring tightness. There are a few versions of the classic go-to stretch of touching your toes that you can try.

  1. Crossed Leg Toe Touch

    • Stand up straight with your legs crossed so the outsides of your feet touching. Engage your core muscles, keep your back knee straight and bend over and reach towards your feet, touching your toes if possible. After you have reached as far as you can, hold the pose for 10 seconds. Switch your legs so the opposite leg is now in front, and repeat the stretch.

    Seated Toe Touch

    • Sit on the floor or your mat with your legs straight out in front of you, your back tall and straight and your core muscles engaged. Keeping your head in line with your spine, reach towards your toes as you bring your torso close to your legs. Tensing your quadriceps can help keep your knees straight. If you need to bend the knees slightly to stretch that is fine, but keep working towards a straight knee. When you have reached your toes, or you have gone as far as you can go, hold the stretch for 10 seconds.

    Alternating Side Toe Touches

    • Stand with your feet spread as far apart as you can while maintaining a stable base with your core muscles engaged. Hold your arms straight out from your sides and bend forward and down, twisting your trunk slightly to reach towards your right foot with your left hand. Try to touch the foot, or get as close as possible, and then come up to starting position. Alternate sides, and stretch towards your left foot with the right hand. Continue alternating sides in a continuous but slow motion for a 12 repetitions per side, or 24 total.

    Other Considerations

    • Warm up with 10 to 15 minutes of light intensity cardio exercises before stretching to get your circulation going and to prepare your muscles. Do not rush into any pose; always use slow movements, and stop if you feel any pain in your back or legs. Keep your breathing deep and slow while stretching; inhale as you prepare to stretch and hold the stretch and exhale as you move into and deepen the stretch. If you feel persistent pain in any part of your body while stretching, talk to your doctor.