Stroll into a gym and you’re much more likely to hear “How much do you bench?” rather than “How’s your range of motion?” Over the years and after much trial and error, I learned the easiest method to touch our toes over the course of time. I’m pleased to teach you today.
When I began weight training as a teenager, flexibility never entered my mind; I just wanted to be bigger and stronger. As such, I never did anything to improve it…for years. At some point, little boys have to grow up. I did (sort of) and found the value in being able to touch my toes. I sensed the importance of freer movement. From humankinetics.com:
Flexibility tends to deteriorate with age, often due to a sedentary lifestyle. Without adequate flexibility, daily activities become more difficult to perform. Over time, we create body movements and posture habits that can lead to reduced mobility of joints and compromised body positions. Staying active and stretching regularly help prevent this loss of mobility, which ensures independence as we age. Being flexible significantly reduces the chance of experiencing occasional and chronic back pain.
The mainstream path to improved muscle malleability is archaic. Remember middle school PE? We used to stand on the scorching blacktop in lines and perform static stretching while Coach Rogers barked orders at us. How did he get his whistle so shiny and where did he get those shorts made of the baseball pants material? I digress.
I wrote about the value of movement while stretching over the traditional alternative here. Take a peek and rejoin us. That remains true for warming up before an athletic activity, but for gaining or maintaining flexibility, stretches can be useful.
I have good news. I’m not presenting you with a whole routine. I vow to help in just one minute every day. Don’t consider this an entire meal, but take it as your essential glass of water.
Start by standing nice and tall, with your chin and chest up. Spread your feet slightly more than shoulder width apart. Take a deep breath and reach your arms above your head as high as you can get them. Keeping your legs straight, bring your hands and arms down, bend at the waist, and push your hips and ass back toward the wall You’re basically trying to touch your toes (or just in front of them) here. Without stopping, repeat this action five times.
Most people think of the touch-your-toes stretch as exclusively targeting the hamstrings. Although the back of the legs are involved, this couldn’t be more inaccurate. As you bend over, the muscles in your upper and lower back, neck, lats, and shoulders all receive a good tug. By reaching to the sky as part of this move, you loosen your entire body and remain relaxed as you bend at the waist. You’ll find your range of motion increasing with each repetition.
Your first foray may be awkward, and it’s unreasonable to expect that you’ll have your form down pat immediately. Appreciate the journey, and challenge yourself be consistent. You’ll notice a monumental change over the days and weeks to come as a result.
I think I’ll make a VHS tape and sell it at Blockbuster Video. I’ll call it One Minute Flexibility, and I’ll make a fortune. I’ll use my riches to buy some old-school PE shorts.
See you later, Gumby.
Kap
AJM says
Those shorts remind me of the football coaching staff in Dazed and Confused. You should totally bring those back, Kap.
Gabe Kapler says
Board shorts and flip flops. My sweet spot. Thanks for stopping by.
Ed H says
You have hit my weak spot. Of course it’s a weak spot because I’ve allowed it to be so, but you have enabled me to do better, for which I thank you..
Gabe Kapler says
You’ll find your way at your pace, Ed.
Mary says
This is what Kelly Starrett talks about all of the time. Check out his work at mwod.com. He is a PT who focuses on mobility. What’s the point of super strength if you aren’t mobile? How can you reach max potential in your Overhead Squat if you don’t have full range of motion in your shoulders? It’s all part of the puzzle, but I sometimes think mobility and flexibility get short changed for strength and bulk.
Gabe Kapler says
Thanks, Mary. Appreciate the feedback.
Colt says
Best mobility on the web is the defranco limber 11 b
https://m.youtube.com/watch?v=FSSDLDhbacc
Tyler says
Blockbusters still exist??
That’s all I got…
Duane says
VHS tape! Now that’s got me laughing. I try to stretch every morning. At my age I’m still able to bend and touch my palms on the floor (knock on wood) may those abilities stay with me for more years to come. Let me know if I can help invest in that VHS tape venture your thinking about. Sounds profitable! Hahahaha 🙂
mindy61 says
This is so true, and such a quick and easy way to enhance your workout. I also love the humor. Ya gotta laugh.
Kelebek says
I’m not sure what’s funnier right now: the image of old school PE shorts from my youth, you making a VHS tape, or me digging my VHS player out of the attic (yes I still have one) and loaning it someone who wants to borrow it because they purchased your VHS tape.
Serious giggle. Good stuff love. Thanks Kap!
-Kelebek
Kyle G. says
Kap,
Great post! I’ve never been flexible my entire life. I would bend down to touch my toes and my hands would be in front of my shins. Maybe two years ago I started doing yoga once a week at the gym and got to the point where I could touch the ground (big thing for me). So I highly recommend yoga to anyone, most relaxing hours of my life. Unfortunately I haven’t had much time for yoga as I’m at college or playing/ practicing/ lifting for baseball. Anyways thanks for the post! I sent you a message a few days ago about a short stretching routine and sure enough you make a post. Awesome that you’d do that.
Gabe Kapler says
Thanks for the inspiration, Kyle.
mtkr says
Next time, turn the phone camera 90 degrees. You’ll get a much better aspect ratio. Even though I know that, I still find myself taking video in portrait rather than landscaoe. It’s only after I see the results that I slap myself upside the head and remind myself to turn the camera.
Kevin says
Hey kap, how about a post on importance of posture and how to fix some common problems like rounded shoulders?
darby wright says
The article really inspiring to me. Love reading this stuff thanks Kap