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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

        A passionate writer who loves sharing about positive psychology.

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        Last Updated on December 2, 2019

        10 Powerful Ways to Stop Worrying and Start Living Today

        10 Powerful Ways to Stop Worrying and Start Living Today

        Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

        In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

        These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

        1. Make Your Decision and Never Look Back

        Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

        But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

        Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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        2. Live for Today, Package Things up in “Day-Tight Compartments”

        You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

        The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

        3. Embrace the Worst-Case Scenario and Strategize to Offset It

        If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

        Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

        If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

        4. Put a Lid on Your Worrying

        Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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        To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

        In the same manner, you can put a stop-loss order on things that cause you stress and grief.

        5. Fake It ‘Til You Make It – Happiness, That Is

        We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

        If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

        Marcus Aurelius summed it up aptly:

        “Our life is what our thoughts make it.”

        6. Give for the Joy of Giving

        When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

        One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

        So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

        7. Dump Envy – Enjoy Being Uniquely You

        Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

        Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

        8. Haters Will Hate — It Just Means You’re Doing It Right

        When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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        So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

        9. Chill Out! Learn to Rest Before You Get Tired

        Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

        It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

        It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

        10. Get Organized and Enjoy Your Work

        There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

        But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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        Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

        More About Living a Fulfilling Life

        Featured photo credit: Tyler Nix via unsplash.com

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