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Want To Know The Core Problem Of Your Muscles? Touch Your Toes To Find Out

Want To Know The Core Problem Of Your Muscles? Touch Your Toes To Find Out

Stand with your feet together, keeping your legs straight and knees locked. Gently bend forward and touch your toes. Can you do it?

Many people can’t touch their toes, but don’t be quick to assume it’s because you have tight hamstrings and need to stretch more to increase flexibility in the muscles. Not being able to touch your toes can actually suggest that there is a bigger problem in one or more of the body’s muscles, as it relates to your mobility and stability.[1]

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Performing a simple toe touch test will determine the reason behind an inability to touch your toes and help you work out how you can rectify the problem.

The Standing Toe Touch Test

Everything in the body is connected, meaning if something is wrong in one area, the body will overcompensate in another. For example, lack of mobility in the hips (which can cause inability to touch your toes), will cause the body to rely more heavily on movement from the lower back. Performing the standing toe touch test can help determine what area is likely to be stopping you from achieving optimum flexibility.

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flowcharttoetouchtest
    via Breaking Muscle

    The standing toe touch test seen in the first part of the chart above, can help focus in on a particular problematic side of the body. Start by attempting to touch both toes at the same time – if this can’t be achieved, try testing each leg at a time to see whether one side is more deficient than the other.

    The Sitting Toe Touch Test

    The second part of the flow chart gets you to try the same exercise but while sitting down on the ground. It’s this test that can determine whether the problem is likely to be with your stability or mobility. So sit down on the ground with legs in front, knees and feet together. Slowly bend forward to touch your toes. Are you able to reach further?

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    Mobility Or Stability?

    If you performed the sitting test and weren’t able to reach further than the standing test, then you are looking at a mobility issue located in the lower back, pelvis, hips, or hamstring tightness. With lack of mobility, you are more likely to develop injury in the back due to overcompensation and less active use of the butt muscles.

    If you’re able to reach further by touching your toes in a sitting position, then stability may be the problem. By sitting on the ground, you increase your stability, and the nervous system allows more movement throughout the body because it feels more stable to do so.

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    Exercise For Increasing Mobility: The Squat

    If you’ve identified your problem as mobility, then doing an exercise that targets mobility throughout the body can help immensely in achieving the toe touch test. One of the best exercises you can do is the squat because it increases mobility in the hips and help with muscle imbalance.

    squatting-with-back-problems_1-1024x768
      Image Via
      • Stand with your feet slightly wider than your hips.
      • Move your toes so that they’re pointing slightly outwards – around 5 to 20 degrees.
      • Stack your hips over your knees and your knees over your ankles.
      • Keep your shoulders back and your spine in a neutral position to stop pressure on the lower back.
      • Extend your arms straight out in front of you, palms down.
      • Move your hips backwards as your knees begin to bend.
      • While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead, for a neutral spine.
      • Try lowering down so that your butt is below the level of your knees for best mobility.
      • Gently return to standing position and repeat for 10-20 reps.

      Exercise For Increasing Stability: The Plank

      If stability is your problem, then performing planks can help to strengthen the core and promote good stability throughout the body.

      plank
        Image Via
        • Start face-down on the floor, resting on your forearms and knees.
        • Step your feet out so that they are slightly apart and come into the plank position.
        • Make sure your body is straight, parallel to the floor, and your bum is tucked in.
        • Pull your abs in and hold the position for as long as you can.
        • Try to aim for 20-30 seconds and build up to a minute.
        • Repeat 3 times.

        Featured photo credit: iStock via health.harvard.edu

        Reference

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        Jenny Marchal

        Freelance Writer

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        Last Updated on June 19, 2019

        How to Practice Positive Meditation in 2 Simple Steps

        How to Practice Positive Meditation in 2 Simple Steps

        Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

        But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

        No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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        When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

        1. Relax as You Meditate

        A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

        Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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        Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

        2. Practice Daily Affirmations

        Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

        What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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        So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

        1. Use first person pronouns in your message (I)
        2. Use present tense (I have)
        3. Use positive messages (I am happy)
        4. Repeat your affirmations on a consistent basis

        Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

        Here’s an example of a “success affirmation” you can use on a daily basis:

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        I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
        My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

        You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

        Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

        Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

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        Featured photo credit: Jacob Townsend via unsplash.com

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