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It seems like our culture is getting worse and worse when it comes to mobility and movement quality. We usually have locked up t-spines, ankles and hips and as a result cannot move the way that we need to stay safe and get the results that we want from our training. One of those issues that we find a lot in our clients and athletes is an obvious lack of the ability to touch ones toes.

This movement pattern is vital for your safety and performance in lifts and movements that require that your hips move in a hinge pattern and at times in hip extension. (Hint, just about everything that utilizes lower body requires these movements.)

But before we go any further, let's look at these moves so that you can have better understanding of them.

Hip hinging is when you are required to moves your hips back. This is seen in the exercise world in the form of deadlifts, kettlebell swings, broad jumps and other like movements.

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Hip extension is the finish of these moves and is also seen in proper running and walking mechanics.

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(Dave knows how to extend his hips!)

Now that you understand in a very simple way what these moves are, let's discuss how a lack of toe touch can mess up these patterns and lead to less than stellar performance. You see a lack of toe touch is often a problem of not being able to shift your weight back and as a result your brain fires you hamstrings to keep you from breaking your nose. There are also times that your brain senses that a muscle is inhibited in the movement chain and as a result tightens up muscles to keep us from hurting our precious joints.

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o then if stretching isn't the answer, then what is?

The answer isn't as simple as a 1, 2, 3 solution and can vary from person to person, but we can give you a few drills to help you:

1. Breathing;

Proper breathing patterns that utilize the diaphragm as the main respiratory muscle has a huge in stabilizing ones midsection and can enable you to move better by causing your brain to release any unnecessary tension in the body and to better stabilize your mid-section.

2. Toe touch pattern drill:

As a stated before an inability to toe your toes is usually a lack of being able to shift your weight back. This drill can helps you re-learn how to do this important movement and give you the ability back to deadlift with proper positioning.

To do this drill find a two inch elevation, such as a book, board or even dumbbells. Put your toes on the lift. Then stick something between your legs right above your knees, reach up to the ceiling, crush the object between your legs; and touch your toes 10 times. It is ok to bend your knees if you have to, in order to get to your toes.

After you have done that direction, stick your heels on the lift and follow the same sequence. You will either be able to touch your toes or you will be closer. Keep on practicing this drill until you can touch your toes, when you aren't warmed up.

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3. Glute strengthening:

Lastly is if your glutes are weak or inhibited, you will probably not be able to get in the proper position to lift and train safely with good form. Now when people sit often as well as those who are just begin to workout usually have overactive or tight low back muscles and hamstrings and under active glutes as well as being stuck in a flexed or forward shoulder position.

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To combat this and to help better position yourself you will want to, release (stretch, foam roll.) The tight areas and strengthen the weak ones. For the sake of this post we will only discuss the glutes. (We will be doing a posture post soon.) Glute development isn't too difficult, you will just want to do it in a way that doesn't keep the imbalance though.

1. Lower rolling for glute strengthing:
2. Supermans, birddogs and reverse hip lifts:

Asymmetrical Exercise

3. Bridges, Single leg and 2 legged
4. Glute ham raises:
5, Hip thrusters :

These aren't the only exercises that train glutes they are just simple and effective ways to do so.

Having a comfortable toe touch that is controlled is very important for your health and fitness. So it is worth finding out what is limiting you from being able to do so and to take the time to correct this issue if it is present in your life.

Hours

Monday5:00AM - 8:00PM
Tuesday5:00AM - 8:00PM
Wednesday5:00AM - 8:00PM
Thursday5:00AM - 8:00PM
Friday5:00AM - 8:00PM
Saturday7:00AM - 12:00PM
Sunday -

HOURS ARE SUBJECT TO CHANGE
APPOINTMENTS CAN BE MADE
OUTSIDE NORMAL BUSINESS HOURS

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135 Route 70,

Medford, NJ 08055

Phone. 609-654-8900