Mechanics of Touching Your Toes (with hands or head)

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Touching your toes (with your hands or head) requires more than just flexible hamstrings.
In the “Mechanics of Touching Your Toes” we break this skill of pike & head to toe down into its fundamental components and look at how your nervous system interacts with each piece.
You will learn:
How your brain limits your flexibility (stretch tolerance)
The optimal forward fold technique
the passive to active spectrum / assisted to resisted spectrum
Which muscles get stretched
How to stretch muscles like your hamstrings
The muscles that need to be strong
About the sciatic nerve
And more…
The 3D anatomy & educational graphics are custom-made by our in-house graphics team. The media, video and FlexView anatomy are copyrighted. It's not for distribution or re-use without prior written permission from matthewismith.
Enjoy the video!
Feel free to get in touch if you have any questions 🤙

[@AdrianOnBars]

I always notice a jump in quality in each new Mechanics video but this time the upgrade has been massive! Congrats to everyone behind this masterpiece 🙌

[@levelup2014]

I had to do a double take when I saw who uploaded instant like, don't disappear on us for 2 years again lol

[@softacroaaron]

Acrobat here - the measured approach in the mobility & flexibility toolkit has been a game changer. Knowing the theory behind stretching made all the difference in my practice sessions - going from 'trying to feel a stretch' to objectively make progress is what got me to my first oversplits, even though I didn't have any gymnastics or flexibility-based background in my youth! Thank you for making this educational content, Matt!

[@SaturnoMovement]

Another master piece!! Your work is stellar my friend. Thank you! -Gabo

[@magnuszheng]

As a physio therapy student it baffles me how I just learned more about flexibility, watching your "mechanics" videos and masterclass, than from the "flexibility/movement classes" that was spread out over 3 semesters, with a lot of the classes taught by teachers who definitely don't practise what they preach. So actually no, im not surprised. These videos put a lot of thoughts together, that I couldn't quite piece together, even though i have trained ATG style for 5 years, researching, trained my way to palms to floor, almost front split, etc. Crazy value! Would also enjoy lower production quality / unedited, long form content. As a strength/flexibility/mobility coach for badminton players, it would be great to see/hear your coaching ques, trouble shooting, programming procedures, etc, live. Will definitely join the Toolkit! Thanks a lot!

[@fernandez_mnpwr]

As a toolkit student myself I can safely say no other online fitness course I've ever bought comes remotely close. Incredible video brother thanks for the work you do

[@KA-bv1wc]

As a ballerina, you just blew my mind with some of these tips! You are AMAZING. This is your gift, thank you for sharing with us! So much work was put into this, THANK YOU!!

[@gonxg937]

Barely 6 minutes into this video and had to subscribe. This is outstanding work! Great explanations, fantastic graphics and beautiful editing and overall production. Thanks for going the distance and sharing this. It’s an amazing gift!

[@LynnXternal]

"As an adult" is key here. You're never too old to get better!!

[@RebeccaMurrayUK]

I was engaged for 9 minutes and had to comment. I love the clear and beautiful explanations. You make flexibility sound easy and doable, as hard as it is. Thanks for allowing people to see it as YES I can try rather than I'm not flexible enough!

[@AngieMeadKing]

This is the most in depth explanation I have seen, I hope to fold properly soon!

[@ale9507]

The quality of this video is absolutely excellent. Exceptionally informative, concise, engaging. Thank you for your hard work.

[@jungoogie]

It's amazing how much you and your team compacted all these nuggets of knowledge into such a motivational presentation Matt! I could be wrong here but I get the impression a lot of passion and care was put into this almost half hour video and I want to say great work and thank you.

[@HndrenGhasabiGhaderi]

I’ve been searching for an alternative understanding of the passive / active dichotomy of muscle contractions, to develop my own understanding but never really arrived at something digestible enough. Until now! Your perspective is so wholesome, mind- and bodyopening I simply can’t explain my gratitude. Bless

[@JohnYT278]

This is an incredible resource! Thank you so much for creating this

[@Lucas_SM_Gymnasthenics]

Best videos about flexibility ever, always a masterpiece better than the previous one. Lets see If now I can stop being 2 fingers away from touching my head to toes

[@Sentinelledederision]

Probablement la vidéo la plus complète et surtout la plus structurée sur le sujet ! Félicitations, cela contraste avec la quantité de vidéos quelconques qui inondent le réseau. J'ai 57 ans et pratique différents étirements (beaucoup du yoga maintenant) mais autrefois surtout en préparation pour les arts martiaux (aisance technique), et je puis vous dire que j'avais analysé ce que vous avez très bien démontré analytiquement ici. Si vous me le permettez en addition avec toute votre approche biomécanique riche de l'étude des différents angles et donc des différents exercices pour une même gravité, j'apporterais trois éléments que vous avez probablement étudié mais qui ne sont pas expressément visible dans votre vidéo. - La première est la respiration coordonnée à l'intention. L'étirement du muscle est bien sûr un travail musculaire qui à moindre mesure que les formes de contractions, nécessite tout de même d'être bien oxygéné. Ainsi rechercher l'amplitude maximale du jour, doit se faire à l'expiration. Le maintien de l'étirement moins intense ( à peine perceptible de l'extérieur) peut se faire tant à l'inspiration qu'à l'expiration pour que le muscle adapte sa longueur sur le fond (diminution du retour reflexe) - La seconde est un rapport entre biomécanique, contrôle musculaire à l'expiration. Dans votre vidéo à la minute 21:06 au niveau 7 (Flex lumbar) lorsque l'on arrive à son maximum du jour, à l'expiration, rentrez le bas ventre, et allonger votre buste sur la jambe ou les deux jambes. Le fait de rentrer le vendre, remonte vos viscères et permet une meilleure flexibilité de la charnière sacrum/lombaires - La troisième est purement biomécanique. Les ischio-jambiers sont plusieurs muscles reliés à un tendon commun sur l'os coxal. Ainsi, dans le même esprit que d'ouvrir ou de fermer les hanches, l'orientation du pied orteils vers le ciel placé à 12:00 (classique) ou 11:00 et 01:00, va modifier l'axe d'étirement du biceps fémoral, semi-tendineux et semi-membraneux.... Enfin, il faut aussi noter que l'on ne peut pas s'entrainer à mon âge comme lorsque l'on est au cœur de l'âge de la performance où les tissus conjonctifs sont souples puisqu'en bonne santé comme présenté dans la majeur partie des vidéos; à croire que seuls les trentenaires s'entrainent ! L'effet de la vieillesse sur ces mêmes tissus conjonctifs nécessite d'adapter son entrainement et surtout sa progressivité au cœur de sa séance. Pour le maintient de mes amplitudes, j'aime que mes muscles aient parfaitement récupérés des séances de musculation et j'aime pour les ischios, effectuer des exercices d'équilibre de proprioception avec ou sans cousin, pour préparer les muscles et articulations à ce qu'ils vont devoir subir ! Merci encore pour ce travail très qualitatif. Félicitations

[@schommerfamily6175]

Best flexibility video.(There's a lot!!! Out there.)Also simplified but not watered down either. Thanks, for the effort.

[@prasannachandramouleeswara6561]

I chanced upon this video and for the first time, I understood how strength and flexibility go hand in hand. Mind blowing, to me. Looking forward to starting my journey. Thank you for this superb video, clear narration and the visual aids that helped with my understanding.

[@ohadinte]

The best quality video on the topic, informative for those who watch, transformative for those who will also practice 🙏

[@VudrokWolf]

Wow this is amazing I’ve been training like this for 14 months and this videos as just the information that I needed to make it work much better, I am close to head to toes this is awesome 🤩

[@philipfontaine8964]

Good information video. Thanks, this is the best advice I’ve heard on this topic.

[@KaioFalcrow]

Damn the quality is amazing! Super informative video! Awesome job 🔥

[@filippobencivenni4164]

have to give you the flowers on this one💐 Nice work

[@non-stop-nomad]

This guy drops gems every two years 🎉🎉

[@Mehra-fictional]

what's the matter brother ,Finally your new video is here.I am from India. I learned splits by watching your video, only 15 days🎉🎉🎉❤❤ thanks 🙏

[@Matthewismith]

Nice - I'm glad to hear it 👌

[@Mehra-fictional]

@Matthewismith thanks bro 😊

[@davidpayge2904]

Stunningly brilliant. Such intricate detail. Well explained. Good to see the gang of helpers joining in. I am excited to get back home to start testing my flexibility again.

[@Faz-Ahmed]

I love the nuances he picks up

[@Spanching]

So, I stumbled across this because of the KZbin algorithm, it is very much outside my normal bubble and I have some thoughts I want to share. First of all: Great video, very informative and it actually brought me back very nicely to stretching after you explained why one hits a plateau. I also watched the 1 hour video you linked that is basically advertising your course. It also was really informative and nice to watch. And now comes the but: Please please please make the video you link there just skippable. It is not hard to use VLC with a network stream to do it myself but anything you advertise afterwards just feels like a scam simply because you don't let me skip forward in the video. So, tldr: I did not and will not buy your course, but I am very grateful for the information I got from your videos!

[@nonojnet]

I'm speechless. What an awesome job, even better than the side splits video. Congrats!

[@longhairmullet]

Wow beautifully explained. Im glad i stayed with this explanation to fully grasp what all your graphic demonstrations where leading up to.. very thoughtful and thoroughly shared in detail.. Now if I would just get moving to implement what I’ve learned.

[@leeedwards3783]

Thanks gor this video. Very interesting stuff on flexibility. According to most physiotherapists, touching our toes should not be done as it puts too much strain on our back. Good to see someone going against this.

[@angelsasikala4792]

Superb scientific approach

[@OscarGonzalez-vg3cp]

Nice video. 100% educational, see students showing incredible stretching, the power of the human body. I have diastasis rectai, meaning my core is compromise. So thank you, next life, this one, time is running out.

[@m0n0x]

Great video, especially the visualisations with the explenations! ...however i cant handle other parts; some things are rather overedited alot

[@sheelapatel9719]

One of the best explanations I have heard. Thank you 🙏🏽

[@ShacadimaZ]

Wow, huge comeback😎

[@KrokanteDissonante]

wow amazing! Pure quality content. Instant subscription, thanks for sharing your wisdom, it makes so much sense after you explained it this coherently!

[@GeneralOccam]

This is exactly what I've been looking for, thank you for this great info.

[@smudgechunk]

So happy to see this addition! I will jump in to the Toolkit tomorrow - quick question, if you are checking here, my limiting factor has been keeping my back as straight and long as I would like to, is that addressed in 3.0? I’m like a kid at Christmas, I can’t wait to find out 😂😊 Thank you, Matthew!

[@nagham96]

That was very helpful! Thank you so much for sharing that with us! Waiting for your next videos!❤

[@luigiguido1685]

Straordinari. Video. Per la flessibilità se ci fosse tradizione in italiano grazie ❤❤❤

[@FinanceInfluency]

Awesome video, really informative! Very appreciated for the work and effort put into it

[@Noog51]

10:03 When you mention the difference in angle between passive and active, it clearly shows the active angle (between leg and wall) but what is the passive angle? ( between torso and leg?) thanks this was super informative! I had hamstring tendonitis and so many physios told me it was the hamstring muscle 😅 solving the tendonitis really helped with my forward fold, but I have a long way to go on the strength side! Edit: Oh, I see it’s not angle vs angle, it’s angle vs depth as a distance measurement (I’m guessing this is proprietary info to the toolkit)

[@danisflowing]

wow wow wow wow!!! this is so so good, informative and useful! thank you so so much guys!!!

[@jacobcosquer]

Beyond proud of this one good job team wonder how we can upgrade it next👀

[@skribbleskills]

wow...first vid I've seen from this channel. SO PRO!! learned so much I'd never heard before!

[@leamatika6053]

thank you for sharing your knowledge, immensely helpful

[@igorccotoccev1972]

You should come to North Macedonia and make an assessment of all so called "physiotherapists" what actually they are doing and how they "assess" and "help" Excellent video. I'm not a physiotherapist or something, I'm just one of the many that has muscular-skeletal issues trying to get better, tried many things, improvements only temporary. I am doing some ATG now, improvements yes, how much, well not much

[@matchaverse]

That’s a big upgrade to the pike head to toe module. 🎉. Great work🙏👍🏼

[@ggvirus5264]

so basically, if I lie supine on the ground and rise one of my legs, I remove gravity from the equation and level my hip unbalance. Very inspiring. Thank you!

[@johntim3491]

Really appreciate this video - let me give you something back. When Glute weaknesses are seriously corrected (I am sure there are other ancilliary things happening as well), Anterior Pelvic Tilt corrects, Femurs rotate outwards - Over Pronation of Foot corrects. Over-Pronation of the Foot is a Glute issue. I am sure this can't just me me - maybe not everybody but this is coming from someone with the flatest feet you ever saw - I gave up on orthotics in my forties (which I tried since the age of 8 years old) because no matter what they were made from - I crushed them. Accidently discovered. It looks like that study you mentioned is at the cutting edge of research in Pelvic Tilt/Femur Rotation - but I observed this years ago - AND took it further.

[@bajanboy2553]

What exercises do you recommend to address the glute issues?

[@Kakhagha]

Am interested to know how you address that issue. My spouse is in 50s and having flat feet. Hope this can make difference

[@matthewnash4399]

​@@bajanboy2553any glute exercises will do. Just make sure you are using the glutes in question. It's possible to do "glute exercises" without glute activation. You might need a partner or good friend to touch your butt and make sure you are getting activation through all the movements. Make sure you have stability as well. Pull yourself through movements with the main muscle(s) of an exercise. That's how you get proper form. Its not just about being in proper form it's about activating the right muscles.

[@bushidaruler]

What a gem of a video! Thanks! 😊

[@TheTimedCarbGuy]

Finally ❤🎉new video yay... Bring us some more until Christmas eve please 😂

[@MrPinkDino]

This is the kind of stuff I really need

[@djj3357]

Astounding tutorial!! 🔥

[@loganthompson5496]

Excellent content, thank you so much for sharing!

[@dosbos813]

Amazing video montage😁

[@m4rce1]

Amazing information and video!! Your work is very much appreciated 🙏

[@xenjibamn]

Beautiful visual !

[@rafaelwiththesunflower]

Hooray! The ginger is back!

[@chazercize1330]

I have an opposite issue with my Hammies. If my knee is bent (i.e. leg curls), the hams will often violently and painfully spasm, forcing my legs into a bent position until the spasm loosens. This issue even occurred when I had a max forward fold. If anyone knows why this might be happening, I'd love to learn what you know. Awesome courses btw; best stretching routine I've ever purchased.

[@JustLIkerapunzel]

Sounds to be some kind of nerve issue. I would try some "nerve glides" excercices before doing stretches. Lay on your back, one leg up, pull below your knee your upper tight a bit closer to your body and then just straighten your leg and bend again. Don't force it just repeat a couple of times on both legs as a "warm up" movement to prepare before stretching

[@galharth3360]

Wonderful Video, thanks!

[@zimasangqokolo1188]

OMG He’s back on KZbin 🎉🎉🎉🎉🎉

[@thefashiongoddesschannel8099]

Very worthy!! Thank you!!

[@neco5740]

One of those Videos you can look back on and know they changed something about how you aproach something in life

[@SincroniaIntercerebral]

This should be a netflix series or something. At school they should show us this content.

[@LoriUnleashed]

Phenomenal Extraordinary Thank you!

[@Sarjanhasan-q4i]

U are awesome teacher

[@sanjayswami2821]

Very good analysis and guidance to get perfect flexibility..

[@Peter-gn8pj]

I would love to follow this, but at 60 with hip arthritis beginning last spring, my p therapist warns about trying to stretch forwards too far or too much! Maybe too late for me unless I get a HR..? argh!

[@kitoro846]

Another level of video

[@tee1532]

You didn't explain: what's the point of the 20:38 sciatica test? how are you meant to use that to diagnose sciatic issues?

[@tarkanschneider1198]

Actually, he did: each of these will show you where your sciatic nerve might get stuck, i.e which to stretch and use nerve glides in.

[@giovana4470]

This is pure gold!!!! I have a question: I can get my palms flat on the floor but only when I warm up. Would you still consider that a "available range"?

[@JustLIkerapunzel]

Of course! It's what to expect when stretching. It's impossible to have as much ROM while cold as when you are warmed up. The goal is to close the gap as much as possible but it will never be the same

[@Figuring-Things-Out]

Nobody wants to be in snap city! Cracking video - and nice new jumper mate…

[@Anthony-pln]

Great video. Can we take this concept of stretching the hamstring and strengthening the front of the leg and apply it to the lower leg? When I bend down I feel like I'm limited by my calves despite stretching them often. Would that mean that I need to strengthen the tibialis muscles?

[@carjanice]

hey, little bit off topic I came from your handstand progress documentation video which is awesome. Could you maybe give a hint how many hours one should train a week for handstands + strengthening? Right now I either feel like under-or overworking, both not leading me anywhere. My progress is a lot slower than yours. An answer would be very helpful, didn't find any good video about that issue.

[@X0rDuS]

i hear what you say in the video but is it possible to go the lazy way and get better internal rotation of the femur and calves by JUST (for example) doing a deficit romanian deadlift ?

[@nicodanger13]

It's strabiliant how thousends years ago, without (probably) computer and sofisticated sciences, martial arts, yoga, qi gong, understood all these mechanisms

[@ColocasiaCorm]

Should you forward fold with locked knee’s?

[@conceptualll]

Thank you 🙂

[@jorgeverduanon1843]

I think is the most complete video about forward folding, but I missed talking a little bit about how the strength in the muscle you are stretching affects the capability of doing it. In this case, I think that not only strengthening the hip flexor muscles is important but also the hamstrings in a stretched position (doing good mornings for example)

[@wasiimo]

I believe the emphasis on strengthening the hip flexors was there because that area is called for strength assistance (to contract) in trying to get deeper into the hand to toe position, whereas other muscles such as the hamstring are called up to lengthen rather. I could be wrong though!

[@jacobharris954]

Bro is just flex on people when he tied his shoes, lol p.s I love your videos.

[@Madhavsinghal217Singhal]

Hello sir I want to join your sessions, how can i contact you

[@mazupazu]

Dude whenever you drop a video i want to buy all your stuff, but i am not sure because i should focus in eating reasanoble right now. But it is so nicely explained. Do you also have a training plan suitable fir minimale effective dose ?

[@andres-vi1uy]

it hurts on the inside of my knee which exercise should I do to stretch/strenghten what's there?

[@BajaRising]

Appreciate it. Thanks.

[@MrX-wd8cm]

What about dynamic flexibility, how to improve that ?

[@philosophizer1868]

oh shit the guy from youtube who taught me the split is back

[@Matthewismith]

Congrats! Glad to hear it 🤙

[@stvmia4544]

There seems to be a missing element of stretching. Since when does a person start from a "cold start" to determine what their stretch capacity / limit is? There is a certain process one should follow before determining where one actually is at in their flexibility spectrum. After a minimum to extended warm-up period to test different threshold limits, like a slow and controlled first, second and third move & hold attempt (there's nothing wrong with adding as many additional warm-up attempts as you please), a foundation is now established to obtain a true and accurate reading on where a person's flexibility spectrum lies. I'm just saying...

[@travelingstudent91]

I noticed when i had ingested a heroic dose of shrooms my range of motion was drastically improved. I was the most flexible i had ever been. It must have been some kind of sensory limitation that was affected.

[@JustLIkerapunzel]

It's bascially muscle relaxaned 😂 Like don't try to stretch much when on Tramadole-Paracetamol... You'll be super bendy but it's not very safe to try to push limits while on any form of drugs lol

[@motishabbat5292]

What program is used to edit this video?

[@MikeyGlazer]

Why did it take the algorithm so long to show me this? Oh wait, this has only been out for 3 weeks. I've been deep in "flexibility YT" for a year or so

[@luisromanlegionaire]

How about what a nice house that is lol. Id love to stretch there anytime. Looks like New Zealand or probably even Australia

[@benjaminholm3374]

But isnt a jefferson curl resisted in the stretch when you are going back up?

[@Matthewismith]

In strength training you could say so. However, from a flexibility training perspective: Gravity + weight = pulling you deeper into the stretch = they work with you to get deeper Resisted would mean that gravity + weight pulled you away from the stretch = pulling you out of the stretch = they work against you from getting deeper Jefferson curl pulls you deeper into the stretch -> so it's an assisted exercise for flexibility

[@kimiatahami9582]

Hello again :")

[@danielsykes7558]

How do you exercise when you're suddenly depressed & overwhelmed by everything

[@jordanbabcock]

Go to therapy and/or practice mindfulness meditation

[@AlphaGeekgirl]

I am at more than double your weight and your age, and I’ve been able to do this all my life. I do no sport, no exercise at home, and have never been to the gym. Please explain.

[@andrzejgubala4248]

In born hyper mobility or Ehlers-Danlos syndrome

[@aerosmith7175]

I’m about 5 inches away from the side split and I’m kind of stalled In progress , my active and passive or very similar what do you suggest?

[@aerosmith7175]

Ive also tried lots of passive stretching but doesn’t seem to help

[@manuelfleri88]

@@aerosmith7175 seems like a great idea to join the mobility and flexibility toolkit. It may also help you unlock other flexibility skills!

[@fesanlisa4820]

Hey! Thanks for the video. Could you tell me what shoes you are wearing? Looks like something barefoot