Mobility - Why You Can't Touch Your Toes

In this short video, I outline a common reason why people can't touch their toes and why they complain about tight hamstrings.
Visit our site for contact info and make an appointment if you're looking for a chiropractor in Denver, CO! www.elevatesportandspine.com

[@LongHairedFreakyDude]

I’ve never been able to touch my toes. I could barely make it past my knees. Suddenly I focus on posture and now I can touch my toes no sweat. This is remarkable. This is the fourth time this month I’ve discovered that the reason I couldn’t do something was because of posture.

[@hondafitter1075]

How long yep

[@CatharsisByProxy]

You and me both man

[@henny6566]

I can't either. I don't get it since I have always been in shape since grade school.

[@2LukeV]

Thank you for the explanation Doc. Best I've heard. Thanks for sharing your knowledge

[@ElevateSportandSpine]

My pleasure! Glad you found it helpful. Thanks for the feedback.

[@havanamena4397]

THIS WAS GREAT! your explanation was amazing ty.

[@ElevateSportandSpine]

You’re quite welcome! Happy you enjoyed it.

[@johnsebaton2526]

I just tried this and wow... I was literally able to get 2-3 inches lower right away. Thank you so much.

[@ElevateSportandSpine]

You’re welcome Juan! I’m glad to hear it helped some. It’s amazing how much of a difference it can make sometimes. Take care.

[@blankftw7388]

Thank you very much doc, i tried this and immediately felt the difference

[@ElevateSportandSpine]

That’s awesome! Glad it helped.

[@violentyouth]

i did this and it worked! thank u so much

[@ElevateSportandSpine]

So good to hear! Thanks for sharing.

[@LongHairedFreakyDude]

Thanks a bunch!

[@ElevateSportandSpine]

I'm glad to hear that it worked for you! Thank you for sharing.

[@hqef616]

Helpful, thanks.

[@ElevateSportandSpine]

You are quite welcome! Thanks for watching.

[@wormwood6424]

100% my problem and in turn is causing piriformous.

[@ElevateSportandSpine]

Hope you get it sorted out! Keep working at it.

[@jerimassi1889]

I'm thinking the reading sentences backwards thing is a joke. But the first three minutes were incredible helpful! Thank you!

[@ElevateSportandSpine]

I don't remember where I first read the backwards sentences thing before, but it is something that other people have reported to work. There is likely a neurological reason behind it, most likely that if you test and re test a movement, it will generally be better the second time. Interesting none the less! I'm glad you found the rest of the video helpful!

[@asmrtina6966]

This is great but can you please tell me which previous video you were referring too? thx

[@ElevateSportandSpine]

Hi there! Now that you mention it, I’m not sure what video I was referencing at the time, lol. Fortunately I did end up making a video not too long ago that dives a bit deeper into range of motion using hip flexion as an example. Here’s a link: m.kzbin.info/www/bejne/h6ebiombqLB8fpI The main take home is that if you have a big gap in your active and passive range of motion it is more likely that a majority of your problem is with motor control. In those instances, exercises like the ones in this video here will be helpful. If you are significantly lacking passive AND active range of motion it is likely that you have a true soft tissue restriction that could benefit from things like foam rolling/stretching/soft tissue care and the like. In my opinion the best thing to do in either case is to try to strengthen the hamstrings on top of everything else, because often tightness is a safeguard against weakness and control. In a lot of cases it’s hard to generalize though, so it is often best to seek assessment. Hope that helps!

[@barnes80]

Only a handful of times in my life I’ve been able touch my toes. I couldn’t get to 0 on the sit and reach physical fitness test in school.

[@ElevateSportandSpine]

I was in the same boat through high school, and college really. It wasn't until I started working more on it during chiropractic school that I was able to do it again more consistently. That being said, some days its still easier than others.

[@thirdeyeinsomnia9776]

I noticed my hamstrings aren’t really tight but if I’m sitting on the ground with my legs stretched out in front of me if I try to lean in and touch my toes, my back barely wants to bend forward. You think it’s some lower back mobility issues or a pelvic anterior tilt? However I do notice when I sit my hips shift to the left glute and I end up needing to slide my wallet under my left bottom to even it out

[@ElevateSportandSpine]

What you are describing sounds like there is some issue with lumbar/pelvic mobility, yes. Whether that is from a true soft tissue/joint issue versus just being a coordination issue in the seated position is tougher to determine. Best to get it assessed, particularly if it is causing pain or limitation.

[@ikemyung8623]

I would have found it helpful if you had first defined exactly what an anterior vs posterior (?) tilts are. I found it very difficult to understand the recommendation without some better definition of terms.

[@ElevateSportandSpine]

Thank you for the feedback! I will do my best to do a better job of explaining concepts that may not be as familiar to folks in the future. To clarify, an anterior tilt is when the pelvis tilts towards the front of your body, a posterior one is where it tilts towards the back. It is sometimes helpful to picture it as a bucket of water. For an anterior tilt you would be pouring water out of the front of your body, whereas a posterior one would have you pouring water out of the back. I hope that helps clear things up a bit. Thank you for watching!

[@Graveyardgirl33]

ok i did this and it worked

[@ElevateSportandSpine]

That’s wonderful!

[@normanhuefner9048]

Hoping you can answer this, as my trainer at the gym couldn’t help. I had laminectomy and fusion L4-5 15 years ago, and I also had a job where I was sitting for most all of my professional life (I’m now retired). I have limited flexibility, and can barely touch beyond my knees, wanting to be able to touch my toes and get into the L-sit position. Seems that I have “no butt”, it’s flat, no lumbar curve, so thinking that the surgery put me in posterior pelvic tilt??? So, do you think there is any way I can improve my flexibility and touch my toes, or be able to do an “L-sit” position? Is the limitation insurmountable because of my surgery? Do you think it’s hamstrings, or glutes, or what? Don’t know where to go for these answers.

[@ElevateSportandSpine]

Thanks for your question. Nailing down the after-effects from fusion surgeries can be quite difficult. There are a lot of different approaches that can have different outcomes, so this is probably a question for your/a surgeon. Your case sounds complicated enough that I would hesitate to even speculate on what is happening, if it could be improved, or how to go about it. If you’re in Colorado I’d be happy to take a look by having you come in, but otherwise you may try searching for a Chiro or PT who assesses people using SFMA. You can do a search for one here: www.functionalmovement.com/members

[@normanhuefner9048]

@@ElevateSportandSpine Thank you very much for your reply, certainly appreciated! I’m in SoCal, so I will follow your advice and seek opinion here locally.

[@ElevateSportandSpine]

If you’re in LA, look up Dr. Craig Liebenson at LA Sport and Spine. He’s one of the top minds in the profession.

[@normanhuefner9048]

@@ElevateSportandSpine Thank you again. I checked it out, it’s 1 1/2 ro 2 1/2 hrs drive for me depending on time of day and traffic. Too far. I’ll search for someone in Orange County.

[@ElevateSportandSpine]

@@normanhuefner9048 best of luck to you!

[@henny6566]

Is this all that it could be? It had ne worried since Dr Oz on TV said it could be a blood clot or something. I don't get it, I work out daily and eat right and am in shape. Blood pressure is fine. I don't get why I can't touch my toes or am not flexible at all. I want to do Yoga but am very limited because of it.

[@ElevateSportandSpine]

Short answer, yes! In some cases it can be as simple as what I describe in the video. There are other reasons that a person may be inflexible, but a blood clot is not the first thing that comes to mind if it is a long standing issue… As for the yoga, just like anything else we do that is new or different, it takes time for your body to adapt to the demands you’re asking of it. You just have to stay dedicated and consistent and you should start to see progress. Hope that helps!

[@alvinmc5593]

So i been reading sentences backwards for over a year now but I can't still touch my toes....what could be wrong?

[@ElevateSportandSpine]

It's likely that you have a true soft tissue restriction in your hamstrings. At this point I would go get evaluated by someone!

[@ellierobinson3896]

When I have my pelvis in the correct way, I can’t straighten my legs ?

[@ElevateSportandSpine]

Then you may have some legit shortening of your hamstrings or some other situation going on. If it is causing you discomfort or limitation it'd probably be best to get seen in person by someone about it!

[@saturn6563]

Me who can touch my toes: Hmm..

[@ElevateSportandSpine]

Count your blessings! Some people can’t!

[@saturn6563]

@@ElevateSportandSpine I don’t even work out that much and I’m not on a diet. I just can touch my toes

[@batteryacidbabies]

I have scoliosis so ive never been able to touch my toes unfortunately :(

[@ElevateSportandSpine]

There are definitely some anomalies like scoliosis that will limit mobility in all kinds of ways. The best thing to do is just maintain what you have by strengthening and moving often!

[@mauronunes7196]

I can now touch my toes

[@ElevateSportandSpine]

That’s awesome!

[@trenchkid2x891]

ik this this old but can u make another vid demorated it

[@ElevateSportandSpine]

I’d be happy to. What specifically are you hoping to see if I redid it?

[@trenchkid2x891]

@@ElevateSportandSpine basically showing us how to physically im 15 and play basketball and can touch my toes

[@ElevateSportandSpine]

@@trenchkid2x891 Okie dokie, I'll see what I can do!

[@ElevateSportandSpine]

@@trenchkid2x891 Here ya go! kzbin.info/www/bejne/hJvMdJqmabWCarc

[@aheis78]

When I sit down with my legs straight, my pelvis and upper body automatically lean back, and I feel it in the hamstrings. My hamstrings are VERY tight.

[@ElevateSportandSpine]

At that point it’s probably a good idea to focus on hamstring specific strengthening/stretching exercises. Biggest thing is to stay consistent!

[@aheis78]

@@ElevateSportandSpine okay thanks for the advice 👍👍

[@ElevateSportandSpine]

@@aheis78 you bet! Best of luck.

[@godandjesusloveyouturntoth4498]

God and Jesus love you

[@ElevateSportandSpine]

And you my friend. Be well.

[@user-ky9hf4lf5d]

I don't know man I have a back problem or I'm too fat

[@ElevateSportandSpine]

The techniques in the video definitely aren’t 100% effective. Sorry it didn’t help you touch your toes.

[@EvilestGem]

I do have the back problems (lumbar-aponeurosis region), esp when I walk. But when I do the pelvic tilt (correcting my anterior tilt by shifting into a more posterior angle) correction movement I get pain up the top of my quads, they become extremely tight. But as I mentioned before I have short hamstrings also. I find I can't sit upright on the ground (supine) while my legs are straight out in front (knees pointing up), I have to lie back a bit (I can't get to a right angle). Is there anything I can do to improve this? Thanks.

[@ElevateSportandSpine]

If you’re having pain with the corrective position there could be a lot of different things going on so it makes it hard to tell you just what may work. It would be inappropriate for me to give specific recommendations without doing a legitimate history and physical exam, but from what you’ve said it sounds like you have a hip flexion pattern mobility problem. It would be best for you to get an assessment to help guide you forward.

[@joshuaanderson9938]

Read sentences backwards? I thought I imagined that lol

[@ElevateSportandSpine]

It's real strange when it works, and I honestly can't come up with a reason why it would. Worth a try though!

[@pumpkincat4594]

I was the 123rd like

[@bluemanredmanwhiteman782]

I can touch my toes

[@m_-.430]

Why do you have school shooters in your pfp

[@gracethespace6186]

Same