7 Stretches You Can Do Even If You Can't Touch Your Toes

7 Stretches You Can Do Even If You Can't Touch Your Toes
And there's really no reason to force it. "Remember, you're not trying to touch your toes just to touch your toes," says Abby Lentz, owner of HeavyWeight Yoga in Austin, TX. "Your goal should really be to stretch out the back of the leg (the hamstrings), the lower back, and, if you do a lot of sitting, the back of the knees." Here, 7 stretches that will loosen up your muscles—no toe-touching required. Before you get started, do a quick warm-up—walk up and down the stairs a few times; take a 5-minute walk around the block—so that you aren't stretching cold muscles, which could cause injury, says Klein. Hold them all for 30 seconds on each side. (Burn calories and build muscle—all while boosting your mood—with our 21-Day Walk a Little, Lose a Lot Challenge!) Seated Wide-Leg Forward Bend For an effective hamstring stretch, hit the floor. With legs spread, grab a foot using a yoga strap or towel. Flex your foot by pressing it into the strap or towel and, keeping your back flat, lean in toward the stabilized leg. Repeat on the other side. Strap-Assisted Hamstring Stretch If sitting on the floor isn't possible, lay on top of your bed, flat on your back. Lasso one foot with a yoga strap or towel, raising it toward the ceiling, letting the weight of your leg be supported by the tension of the strap. Then coax the foot toward your head with no bouncing or jerking. Bend your resting leg if keeping it straight is too intense. Repeat on the other side. Kneeling Hip Flexor Stretch Kneel on your right knee with your left foot flat on the ground. Your left knee should be bent at 90 degrees, with your thigh parallel to the ground. Extend your right arm above your head. Repeat on the other side. Thread the Needle Stretch Start on your hands and knees. Send your right arm under/behind your left along the floor until it's straight, with your right shoulder resting on the ground, twisting your spine. Repeat on the other side. (Here are the best stretches to do if you're over 40.) Calf Stretch Wedge your right foot against a wall or flat surface with toes up at a 45-degree angle, heel down. Hold on to something for light support. Pull your body toward the wall leaning slightly forward and lifting your left heel up. Repeat on the other side. Piriformis Stretch Sit on a step or chair. Place your right leg or foot over your left knee, so your right leg makes an L-shape. Keeping your back straight, lean forward from the hip. Repeat on the other side. Lower Back Stretch Sit tall on a chair or bench with legs wider than hip width and feet flat on floor. Lean forward allowing your body to rest between your legs with your head low. Hold on to knees or shins or ankles and gently pull your body toward the floor feeling a gentle stretch in the back. Slowly return to a seated posture. Original article and pictures take http://www.prevention.com/fitness/stretches-if-you-cant-touch-your-toes?utm_source=FBPAGE&utm_medium=Social&utm_term=534182399&utm_campaign=Fitness----------- site