Struggling with Seated Toe Touch?

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The seated toe touch (also known as pike stretch) is considered a “beginner” pose but it is anything but basic. In a world where we spend most of our time sitting in chairs our hips are set up to struggle with any kind of floor-sitting position, especially pike stretch.

And yet, the ability to sit comfortably on the ground without tension or pain is key to enjoying so many of life’s opportunities, from playing with kids to picnics in the park to chalking runes on the sidewalk to ward off evil spirits.

If you dream of being able to sit comfortably on the floor and even lay comfortably on your own thighs there are progressions that can help you get there without excessive misery. Here’s one I made just for you:

Is Seated Toe Touch All About Hamstring Flexibility?

No.

We think of seated toe touch as being primarily a hamstrings stretch but the reason why I hesitate to call this a “beginner” pose is because it actually requires the participation of a lot of different muscle groups.

Lower Back Mobility

In order to sit comfortably in pike stretch your lower back needs mobility (strength and flexibility together). If your lower back lacks the ability to support your upper body then you will find yourself slumping back and straining to sit up straight. If your lower back is very tight you may feel it pulling. If it is tight and weak you could even create a back spasm (no fun FYI) by trying too hard to lean forward.

May tutorials advise you not to round your back in seated toe touch. This is because many peoples’ backs are tight and weak and not ready to support them in this stretch.

If that’s you, the supported version in my little video tutorial can help you build the flexibility while making sure that you aren’t straining your back muscles.

Sciatic Nerve Mobility

The sciatic nerve emerges from our spinal column in our lower back and runs down the back of our leg. It branches out to other nerves that run through our leg, all the way down into the sole of the foot.

The sciatic nerve essentially connects the base of your skull to the sole of your foot so when you do a seated toe touch that nerve needs to be able to glide smoothly to allow you to lengthen.

The flexing and pointing of the foot in the video drill is a gentle way to start to loosen up that nerve.

Important note: if you have burning, pulling pain when doing this drill or any drill… STOP. Don’t mess with your nerves they take forever to heal. Find a pro to help you figure out why your nerve is compressed before you progress.

Hip Flexor Mobility

As I discuss in last week’s post on the relationship between tight hip flexors and hamstrings, there is no movement of the hamstrings that doesn’t also involve the hip flexors.

In order to sit up straight with your legs out in front of you your hip flexors must be able to contract without freaking out. If your hip flexors aren’t used to having to work because you usually sit in a chair or slump in your posture then they might freak out.

If you want to lean forward over your legs and touch your toes those hip flexors have to shorten even more! I cannot over-emphasize the importance of healthy hip flexors that are both strong and relaxed. That’s why the leg lift portion of the video is so key; it actively uses the hip flexors to lengthen the back of the body.

So give this simple drill a try. The only necessary equipment is a floor and a wall!

Pro tip: If you are struggling to lift your legs or you feel too much stretch in your hamstrings or lower back, just move your butt farther away from the wall until you feel more comfortable!

There are quite a few variations on this drill in the new Hamstrings program, so if you want more like this, check it out!

Happy Bendings,
Kristina

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