Toe Touch Progression

Execution

1. Raise the heels on a wedge about 3 centimeters high and pin a thin book between the knees.
2. Squeeze the knees gently against the book and breathe all the way out so the ribs drop.
3. Roll down slowly starting at the chin, then vertebra by vertebra, with the arms hanging.
4. Go as far down as the back stays comfortable, then hold there for 2-3 breaths.
5. Roll back up in reverse order with the head coming last, for 5-8 reps.
6. Numbness or pins and needles running down the leg means stopping immediately and logging it in the app.

Quick cues

• Empty the lungs, then roll down.
• Roll one vertebra at a time.
• Pin the book between your knees.
• Unroll the spine like a rug.
• Numbness down the leg means stop.

Common faults

• Fault: Snapping down and springing back up

  Fix: Take 4 seconds down and 4 seconds up, counting out loud if that helps.

• Fault: Locking the knees out to reach further down

  Fix: Keep a soft bend and accept that the hands stop higher, because the goal is control rather than depth.

• Fault: Doing this drill while the lower back is painful

  Fix: Switch to the seated hamstring stretch and come back to this after the pain has gone.

• Fault: Skipping the heel wedge, so the heels lift as you fold

  Fix: Put the heels on a 3 centimeter wedge or the folded edge of a mat.