Short story- I can now touch my toes. Long story- I have always had tight hamstrings and calves. Always. I've stretched but never gotten anywhere. I fairly lean, 6' 155lbs. I have never touched my toes before in my life without bending my legs to bring them to my hands. BUT OH MY GOSH!!! Right before this video I was 4 1/4" away from reaching my toes with tears in my eyes from the stretch in my legs. I went through exactly what you said and I TOUCHED MY TOES! I DID IT!!! For the very first time I have finally touched my toes with my legs being straight. For many people this may not seem like much but the emotion when they made contact was beyond words. Thank you for helping make this dream a reality.
It's 4 AM so I'll put this off for tomorrow, but for now I'm putting it on my watch later list and leaving the tab open. From your story, I'm guessing it actually works :D
I followed the exercises in this video, did it daily for about 3 weeks. I went from my fingers being 5-6 inches away from my toes to actually touching them. This video was simple, factual and helpful.
Fantastic!!! A yoga teacher once called me lazy because I couldn't do forward bends well. You've taught me what was mechanically needed to do this! It worked like a charm. Thanks so much!!!
Routine: 2:00 Calves Foam Rolling (2 minutes) 2:31 PNF Calves Stretch (1 minute passive stretching / Push Feet down 10 seconds / relax / Pull Feet up 10 seconds / 1 minute passive stretching) 3:43 Posterior Pelvic tilt Planks (30-45 seconds) 4:05 Lumbar Pelvic control (10 reps then hold 10 seconds) 4:40 Single leg deadlifts (5 reps straight 5 reps bent) Then repeat everything but the foam rolling for another round 5:29 Inch Worm Variation 5:52 Spinal extensions (do some to decompress the Spine)
0:28 Two key areas restricting toe touching are Calves and Hamstrings. Moving the body to the ground causes hamstrings to become heavily stretched. 0:58 Most important is pelvis position. Don’t anteriorly tilt the pelvis as it causes the hamstrings to lengthen at the starting position, reducing range of motion. Do a Posterior Pelvic Tilt. Routine: 2:00 Calves Foam Rolling (2 mins). Down regulates the brain's perception of stretch which allows us to move further in the exercise we are about to do. 2:31 PNF Calves Stretch (1 min passive stretching / Push ball of foot into ground 10 secs / relax and allow foot to drop further / Pull Feet up 10 secs/ 1 min passive stretching). This teaches our body that this range of motion is safe and that we have the strength to handle it. 3:43 Posterior Pelvic tilt Planks (Hold 30-45 secs). Teaches Posterior Pelvic Tilt. Squeeze glutes as hard as you can. 4:05 Lumbar Pelvic control (10 reps then hold 10 secs). Teaches the body that it's ok to flex the hip while lengthening the posterior leg muscles. 4:40 Single leg deadlifts (5 reps straight, 5 reps bent). Teaches the body to get strong at long muscle lengths making reaching toes easier. Do both straight leg and bent leg versions as each will emphasise the hamstring lengthening at either the hip or the knee. Then repeat everything without Foam Rolling 5:29 Inch Worm Variation 5:52 Spinal extensions - decompresses the Spine.
I just tried the pelvic tilt and laughed out loud! A tiny adjustment and I've touched the floor for the first time! Ridiculous. Thank you for the video!
Anders Kjellander all these exercises are in yoga classes outside of the foam rolling. I don't get how one can practice for so long and not get any progress.
Anders Kjellander wow what a dumb reply. yoyo meant that you never made progress in touching your toes. how could you not? after several yoga classes i could touch my toes for the 1st time. so there's no way you can practice yoga for 10 years and not touch your toes. you're obviously lying or trolling. so just fuck off.
This is insane!! I did all your steps very casually and could touch my toes immediately!! I've never touched my toes in my life before, now I'm gonna do all these steps seriously and actually touch the ground! Thank you so much!!
Would love a series by you on flexibility and mobility to compliment all your other amazing content. I find it far more of an obstacle than building strength and feel like your personal and academic knowledge would be so useful to people who struggle in that area.
I can't thank you enough for this video routine. I haven't been able to touch my toes my whole life, despite lots of stretching. Now, after almost 60 years, after this routine, I touched my toes for the first time tonight! Not like landing man on the moon, but a close second for me!
It actually worked and I was able to touch my toes for the first time. I’m going to repeat this to see if i can be able to do it parmently and not just directly after the Strech
This did in 7 minutes what a month of Yoga couldn't and he didn't even tell me to send awareness through my body, thus making me roll my eyes so far into my skull that I can actually have a look in there and accidentally gain some awareness. Thanks, dude.
The awareness thing is actually great, it's just explained in a more spiritual way that's not exactly clear. It's the mind-muscle connection people who lift weights talk about. Next time you stretch try to actively relax the muscles you're stretching, and actively flex the antagonistic muscles to pull you deeper into the stretch. Like touching your toes you would flex everything on the front and relax everything on the back side of your body. Some stretches will have you isometrically flexing stabilizer muscles too. Breathe with your belly through your nose the whole time. Feel where the muscles you're stretching are the tightest and really focus on relaxing that area, then find the next tight spot and repeat. Just combine it with a solid routine like this one and you'll progress faster. It has a ton of other benefits too. It'll probably be difficult at first if you've never done anything similar, but you'll get better with practice
I did this wrong the whole time. I always locked my hip like when you do squads. Never have I ever reach the ground until now. 10 fingers on the ground now. Gonna work on perfect form. Thank you for this video.
Thanks a lot Daniel, before seeing this video I could touch my fingers on the ground. After doing the posterior pelvic tilt, without any stretching, I managed to get the whole palms on the ground!!
Thank you young man! As a 64 years 'young' my self, doing Taiji as my daily routine, I need to find the right sort of routine exercise to strengthen and stretch the muscles correctly. This is a fantastic routine that will help with the advance moves "snake" as well as some of the high heal and toe kicks. Great, thanks very much. I was wondering why, some days, I'll touch the floor, where "unconsciously " keep the correct pelvic posture, whereas sometimes it seems harder to do so.
OH MY GOD!!! Thank you so much!! Im literally the most un-flexible person I know. The last time i touched my toes was in 3rd grade. Im not gonna lie, this hurt a bit but ITS ALL WORTH IT TRUST ME!! I could barely get past my calf but now Im at my ankles!! Im about to do this a 2nd time, so I'll hopefully be able to fully touch my toes. Thanks again!!
Amazing, this actually works. I always had difficulty even touching my toes and after doing these exercises only once I can almost put my hands flat on the ground. Cannot believe it! Great video and clear instruction.
In my younger days I was flexible but as an octogenarian I could only touch toes with relaxed knees to relieve tension on hamstrings. But with pelvic tilt I could instantly place palms on ground with straight legs, AMAZING! But 2:35 heel drop below step could seriously damage Achilles tendon and is NOT recommended by many PTs.
Took a flexibility test a year ago and was severely unflexable 😂 Did this for 5 minutes and touched the fucking floor, ridiculous how i haven’t heard of this . 10/10 ign
At last! Here is someone who knows what he's talking about. I have a problematic back and I have done my rounds to the gym, yoga and Pilates for years. By my experience these exercises that are shown are conclusive and feel good to do. Caution...back sufferers do them progressively Thank you Fitness FAQ's
Thank you so much I’ve never been able to touch my toes I’ve always been about thirty cm off! I was always so embarrassed and humiliated in gym class… and now after just doing once I can touch them! You’ve no idea how happy this made me
What the heck? The hip tilt actually helped 👀. I can normally only reach the floor with my fingertips but now I’m almost getting my full palms down there. Thanks!
Hey Man, I really have to say "Thank you" ... Thank you for doing this video.. I been diagnosed with Arthritis 10 year ago and I been in therapy and Yoga and other thing and I never being so flexible like I am now with this routine. Thank you again..
Actually amazing. I can only get my fingertips to my toes, but hell, that's like 4-5 inches or so from before I started these stretches. Can't believe it tbh. You rock Daniel, always giving 110% the best information around. Much love!
Hi Daniel, I've been following your channel for some time now and finally have a video request. I was a gymnast and martial artist for many years (15+) and have pretty advanced flexibility, except in side splits. I had front splits when I trained hard, but was never able to get the flexibility in my hips for side splits. I was hoping you could do a video on whether there is some sort of limiting factor in my joint or technique (like in this video), or if it is something I can work through. I have not focused on the splits for many years now, but it always bugged me that I was never able to obtain them. I am also a physician so I have some understanding of the musculoskeletal system if you'd rather explain in text or articles. Thank you in advance, and for all your work!
There definitely are people who can NEVER do side splits, even women(though women are generally more flexible on average than men). It's just something about how you're built that some people can do that, or train and do that, and some can never do that no matter how hard they train. You could be able to ALMOST do the side split though. My yoga teacher is very experienced and she's one of those people who can never do side splits themselves hahaha.
Just sharing information, this guy's guide has a few tests to see if you are actually able to do a side split or not (and a nice tutorial too) trickstutorials.com/index.php?page=content/flx3
I've had back pain in my mid-back for the last 2 or 3 months and could not touch my toes during this time period. Doing these stretches allowed me to touch my toes and now my back pain is entirely gone: thank you so much for posting! : )
Hi, I'm a certified Athletic Trainer with my CSCS and I just wanted to say this video is a great learning tool for increasing flexibility and ROM. Good work! Just want to add that with PNF stretching it's ideal to wait about a half hour or so before performing any type of strength training. Though it's one of, if not THE best method of stretching, it also inhibits the Golgi tendon reflex within your muscles. This can cause up to a 30% temporary decrease in muscular strength. I find it to be a great tool for my athletes during cool-downs, especially if they have repetitive tightness in a certain area. Stretch responsibly folks!
Great. I did all suggested streches and just after one try I am now able to touch fingers on ground. Thanks. 🙏 Please make a video for sciatica pain relief through streches and exercises and caution routines. I am about to complete 15 years of suffering from sciatica pain which range from lower right back to ankle and feet. This pain is affecting my daily routine and work life.
Hi Daniel! I'm really looking forward to your video on stretching with pinching of the sciatic nerve, if you're still planning on making it. My mobility is limited not by tight muscles, but a sharp pain in the back of my knee, and it's been hard to find any good content explaining it.
have never, NEVER, been able to touch my toes. After one single session I am able to touch them with the tip of my fingers and hold it for a few seconds. This workout is amazing Daniel, ty!
Haven't done any stretching for years and couldn't come within 4" of touching my toes, and after doing these exercises once, without even repeating the cycle, I can touch my toes fairly easily. I look forward to seeing how much more effective this will be with repeated daily execution.
But should you do these stretches if you have an anterior pelvic tilt to begin with? As my hamstrings are already lengthened in ATP, is it a good idea to further elongate them?
I'd been trying for years and even tried with the help of this video before but I can't do it.. this morning I said to myself and watch the video again while following the exercises and to my surprise I was able to do it... wow!! thank you!
I have a question: what training technique would you recommend to someone who can easily grab his toes while standing, but has trouble doing so when sitting down, as no pelvic tilt can be applied in such instance?
from comment above by David Bulger "I respectfully, from a yoga student/teacher standpoint disagree with your very first instruction. Posteriorly tilting the pelvis assists primarily in backbending, not forward folding. By creating an anterior tilt you allow the pelvis to roll over the thighs, thus lengthening the potential of the spine. Your issue is less about hamstring tightness, and more your form. The drastic shifting of the hope back behind the heels is one reason for the first examples difficulty. Forward folding restriction can be due to back body tightness, of course, but in lifters I often find the culprit to be the pelvis, lumbar, and upper thoracic. This can be seen clearly by the exaggerated curvature in your spine. This isn't to pick on you, but misinformation can lead to injury. Sure you can touch your toes. However, does that ability help a person if they are causing further tightness or restriction in other vital joints? This is just an opinion, but one I've gathered from every Yogi or physical therapist I've encountered."
Not sure if you are Australian or British doesn't matter to me your ability to convey this information is better than any American. I've never gone wrong with your training methods. Hope you stick around for a long time.
Fantastic, I bet you are a brilliant rower ! I cannot wait to start these because I want to improve my 2000m row times and at nearly 56 years of age, I have learned that it's my flexibility / mobility which is the issue with my ability to safely and effectively do workouts (be them rowing or weights) in the gym. Thank you so much for sharing your knowledge with us :)
I respectfully, from a yoga student/teacher standpoint disagree with your very first instruction. Posteriorly tilting the pelvis assists primarily in backbending, not forward folding. By creating an anterior tilt you allow the pelvis to roll over the thighs, thus lengthening the potential of the spine. Your issue is less about hamstring tightness, and more your form. The drastic shifting of the hope back behind the heels is one reason for the first examples difficulty. Forward folding restriction can be due to back body tightness, of course, but in lifters I often find the culprit to be the pelvis, lumbar, and upper thoracic. This can be seen clearly by the exaggerated curvature in your spine. This isn't to pick on you, but misinformation can lead to injury. Sure you can touch your toes. However, does that ability help a person if they are causing further tightness or restriction in other vital joints? This is just an opinion, but one I've gathered from every Yogi or physical therapist I've encountered.
David Bulger I completely agree with this. There are a few comments about how it worked but was painful. Also another note is to do some core work between the forward fold and the back bend to protect the spine.
I agree i have only done yoga for 3 years but this was the fieat form I focused on. Bend the knees, touch chest to thighs, hold the feet, lift tail bone. My explanation is not too detailed but that's the jist right?
I also agree, the pelvic tilt issue discussed is incorrect and misleading... The difference between his "Can't reach" demonstration and his "Can reach" demonstration is the inclusion of torso flexion through the Spine which was completely absent in the first demo. Biomechanically (speaking from 25 years professional experience) an Anterior pelvic tilt will ASSIST with a forward flexion to touch the toes.
Jose Luis Caceres yoga is definitely not quackery and has nothing to do with crystals. Some people who get into yoga are into that new age stuff and anyone can claim to be able to teach it like many things so there are some gobshites out there. But most aren't and many schools are regulated so you need accreditation to teach in them, for example Iyengar. Yoga is actually pretty scientific being based on centuries of practice and updated since the 19th century by combining it with gymnastics and insights from physiology etc. Properly trained yoga teachers have to learn a lot about anatomy and many studies show the benefits of practice. Many top athletes and trainers now incorporate yoga into their programmes eg Manchester United, Joe Hart.
Man thank you very much for this routine ! for years i've been trying to gain more flexibility but each time my left knee would hurts like hell ! Thanks to this routine I feel less tight from my lower body, thank you very much !
that pelvis trick worked for me, though i can't put my palms on the floor like you did but i miraculously touched my toes with my fingertips. That hack really made a difference!
YOU SAVED MY LIFE!! I know this sounds silly BUT I could not reach my toes for 21 bloody years, hell yeah finally I can thanks to you! everybody could do it i felt so alone and tight in my caves all the time due to playing lots of soccer, your tips helped me sosososo much keep it up man youre great!!!
Hi mate, the pelvis tilt, I have no idea what you changed and how you changed your pelvis tilt, I couldn't identify the direction / rotation in the video. Do you have a video explaining this in detail, I can do everything you explained in this video except the pelvis
Drone Wild Think of your pelvis like a bowl holding water. Anterior (pelvic) tilt is when the bowl tilts forward spilling some water in front of you. Instead, tilt the bowl (pelvis) backwards so that the imaginary water spills behind you. This is posterior pelvic tilt.
I hate these explanations. I have zero control over my pelvis, never used it in my life. It's like someone asking you to bend your ears forward/backwards.
I was a bit skeptical at first but wow I did not expect my hands to touch my toes but only for a little bit as the backside of my ankles hurt when I do it for too long. Thanks a ton!
one of the top best calisthenic channels ever! your advice and experiences are very useful for me Daniel. I hope i will be able to meet you in one day :) big respect from Cambodia 🇰🇭
It would be helpful to add a link to your separate sciatic nerve video. I can't find it 😒 I'm very glad you are at least mentioning it as I haven't seen it on any stretching video before and only found out yesterday how important it is and that stretching with pain in the back in the knees is actually harmful (and that I never in my life actually stretched hamstrings). Would love to hear what you have to say about it! And mostly how I can best fix it.
Fitness FAQs With an anterior pelvic tilt you are able to reach to your knees before I see rounding in your lower back. And as you´re implying it´s because of tight hamstrings. Start doing romanian deadlifts and it will get better within a couple of months. Keep your pelvic tilted anterior and don´t go further down than your lower back allows (or a disc herniation may occur). Yeah but why should you touch your toes? Is it to stretch the hamstrings? Then you should definitely do it with an anterior pelvic tilt since it provides more of a stretch. Also, I think its best doing this with a bit of weight in your hands. It´s called stretching under load. (google romanian deadlift) IF YOU USE THE TECHNIQUE SHOWN IN THIS VIDEO TO LIFT WEIGHTS OFF THE FLOOR, YOU WILL HERNIATE YOUR SPINE! Stretching should always be done to target an imbalance. Improper targeting will cause more imbalance.
Two questions. First : you are saying that by doing these exercises you will gain the flexibility to be able to touch your toes and beyond even after stopping the stretching for years ? Second : what if someone trained to touch his toes in anterior pelvic tilt , will he succeed and have ( ultra flexibility ) ?
1. No, overtime your muscles will gradually become stiff again if you stop stretching. It's the same if you stop lifting weights, after some time you're not as strong as you used to be. 2. If you are able to touch your toes in anterior pelvic tilt, it means your hamstrings are more flexible than if you can only touch your toes with posterior tilt. Theoretically it is possible, but it requires more stretching.
Basically yes. If you train with anterior pelvic tilt, when you get rid of it you will achieve the ellusive and much desired ability of self-fellatio. Don't let your dreams be dreams!
I could touch my toes after watching this too! And I didn’t even properly following all the steps yet. I will make this a routine, can’t thank you enough!
