Скачать или смотреть Can't Touch Your Toes?

When my hamstrings were really tight, I wish someone had told me...

The reason I wasn't able to achieve a "forward fold" (touching my chest & abdomen to my thighs) was more than just my hamstrings.

Absolutely, my hamstrings were truly tight (I.e. shortened range of motion).

But adjacent muscles were also tight (I.e. calves and lower back)
👉 as a way for my body to attempt to find stability following my mensical tear
👉 as a result of changes in the way I walked and moved my body following my meniscal tear
👉 as a result of more sitting down following my meniscal tear

The really cool thing about our bodies is that we can modify our training to help our bodies become more mobile and flexible...

We can regain our range of motion 😁👌

This is one of my favorite routines for starting to improve "forward fold" (aka touch your toes 😉)

Warm up (not shown): Segmented 90/90 transfers (x 5 reps/side), Elephant walks (x 10 reps/leg)

1️⃣ Bottom half calf raises (3 sets x 5 reps)
use the front of your ankle to pull yourself into the bottom of the calf raise; hold the stretch part of the calf raise foe 5 seconds; then return to the start position
progress by doing single leg bottom half calf raises
progress further by doing weighted single leg bottom half calf raises

2️⃣ Single leg Good Mornings (3 sets x 5 reps/leg)
engage your hip flexor & quadricep muscle as you pull yourself into the Good Morning; hold the stretch position for 5 seconds; return to start position
can start with bodyweight
progress by holding onto a weight

3️⃣ Jefferson Curls (3 sets x 5 reps)
stand tall then flexing your spine one vertebra at a time starting at your cervical spine (neck) then thoracic spine then lumbar spine; reverse to return to start position
can start with bodyweight
progress by holding onto a weight

4️⃣ Compression lifts (3 sets x 10 reps)
while seated on the floor, place your hand onto the floor and lift your legs (you can round your lower back with this one)
progress by moving your hands closer to your feet
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This routine can be done 1-2 times weekly for flexibility gains 💪
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Are you working on this too? Comment "FOLD" 👇