Caught by the FMS Active Straight Leg Raise? Sedentary job but active life? Want to reach those toes? Gray Cook’s Toe Touch Progression (TTP) is all about posture correction and leveling the pelvis, ensuring your legs are making even contributions to your activity.
The footing variations Gray coaches add balance challenges and stretch different muscles (Toes Up stretches calf/ and Toes Down stretches hamstrings/glutes).
Find the appropriate foam roll to place between your legs/knees. Use another assist like a half foam roll, a Functional Movement Screen kit or a ramp to stand toes up with your weight on your heels. Begin the TTP by reaching tall and bringing hands down, closely in front of the body to avoid a large weight shift. During this motion it is important that your pelvis find the correct angle (as Gray says, a laser beam from your belt buckle should be parallel to a beam from your chest and to the floor). As you reach tension, stop and breathe. Increase your squeeze on the roll between your knees and bend your knees slightly to get lower. Gray’s guidance is to “squeeze and bend as much as you need to, but no more than you have to.” As you reach for your toes, keep your neck down and look through your legs. Come up and reach high, maintain your level pelvis and breathe in at the top.
Repeat the TTP and reach further with special attention to your breathing. After a few reps, stay down and cycle multiple breaths to tell your CNS that this is not a bad position to be in. Switch to toes down and repeat. Try with no riser, maintaining your focus on breathing and a level pelvis. Enjoy the mobility!
Also, watch the popular Whiteboard Talk Gray did on the science and benefits of the toe touch "magic".
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