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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

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        Last Updated on October 18, 2018

        10 Benefits of Sleeping Naked You Probably Didn’t Know

        10 Benefits of Sleeping Naked You Probably Didn’t Know

        Sleeping is one of the most important things we do every night.

        Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

        So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

        Here are some benefits of sleeping in the nude:

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        Video Summary

        1. It is easier.

        When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

        2. It forces you to be ready to go more often.

        Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

        3. It can make you feel happier and more free.

        Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

        4. Skin-on-skin contact is the best.

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          If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

          5. It could lead to better sleep.

          Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

          6. It can help your skin.

          For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

          7. It helps you regulate your cortisol.

          Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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          8. It balances your melatonin and growth hormone.

          Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

          9. It can keep your sex organs happier.

          For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

          10. Sleeping in the summer is more bearable.

            Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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            Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

            Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

            Sleep well with your naked body!

            With these tips in mind, it’s time to start taking off your clothes at night!

            Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

            If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

            Want to Feel More Energized Throughout the Day? Start With This

            Reference

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