Start your workout with this 3-minute flex and you'll build muscle quicker




By: Bill Hartman, P.T., C.S.C.S., Photo Illustrations by: Christian Hogue











Can
you touch your toes? If you fail this simple test (done the proper way,
with legs straight), you've discovered a major flaw in your physique.
That's because poor flexibility in this movement inhibits your ability
to build muscle and makes you more susceptible to injuries, especially
those involving your lower back. But don't worry: You can loosen up in
just 3 minutes. So start the clock. Your physical therapy begins now.

















Flexibility 101

If
you fall short of touching your toes, as most guys do, you may think
that tight hamstrings are the culprit. After all, that's probably where
you feel the stretch most. But the problem could be elsewhere on the
back side of your body.





You see, most men tend to think of their muscles
in specific groups, such as "biceps" and "hamstrings." But the reality
is that a thin film of connective tissue called fascia surrounds every
bone, organ, and muscle in your body like a big sheet of plastic wrap.
The fascia unites seemingly separate muscle groups, causing them to
function together.





One of the best examples of this is the
"superficial back line," a chain of fascia-linked muscles that run from
the top of your head, down your back, and all the way to your toes. The
fascia ties these muscles together in such a way that if one muscle is
stiff, it can limit movement at any joint up or down the chain. So if
you can't touch your toes, don't necessarily blame your hamstrings. The
limiting factor could be the muscles of your lower back, in your
calves, or even on the bottom of your feet.




Here's why this matters: Stiffness in your superficial back line
prevents you from working your lower-body muscles through their entire
range of motion--for instance, during a squat or a lunge. It also leads
to poor lower-back posture when you're performing these movements. All
of this results in a less-effective workout and a higher risk of
injury. Eliminate these problems with the four-step plan that follows.

















Touch Your Toes in 4 Easy Steps
Try
this 3-minute flexibility plan. It's designed to diagnose and loosen
your tight spots with simple exercises that you can perform at the gym,
at home, or even in the office.

















1. Loosen Your Back

The
Erector spinae are back muscles that run from the top of your spine
down to your tailbone. Stiffness of this muscle group limits the degree
to which you can bend your spine and torso.

The Exercise: The Camel-Cat How
to do it: Get down on all fours. Your hands should be directly below
your shoulders, and your knees directly below your hips. To create the
hump-of-a-camel position, round your back by pushing it upward. Pause
for one count, then push your lower back toward the floor to create the
arched position of a cat. That's one repetition. After 10 repetitions,
try touching your toes. No luck? Move on to Step 2.

















2. Loosen Your Hips

This
exercise stretches your hip muscles--the glutes and hamstrings--while
removing tension from your calves, the next link in the chain.





The Exercise: Hip Hinge with heels elevated

How to do it: Place your heels on a 25-pound weight plate or a 2x4.
Maintaining the natural curve in your lower back, bend forward at your
hips and reach for your toes. Pause for one count, and then raise your
torso back to the start. Do 10 reps, step off the weight plate, and
retest yourself. Still reaching in vain? Go to Step 3.

















3. Loosen Your Calves

By
tweaking the exercise in Step 2, you'll move the tension from your hips
to your Achilles tendons and gastrocnemii, or calf muscles. This
stretch often produces the most dramatic results.





The Exercise: Hip Hinge with toes elevated

How to do it: Place the balls of your feet on a 25-pound weight
plate or a 2x4, and perform the same movement as in Step 2, again
completing 10 repetitions. Then try touching your toes again. If you're
still not there, head to Step 4.

















4. Loosen Your Soles

Most
people don't realize that they have muscles on the bottom of their
feet. They're called Toe Flexors, and they influence the flexibility of
your entire lower body. Prepare to be amazed.





The Exercise: Tennis-ball foot roll


How to do it: While standing, roll the bottom of
your bare foot over a tennis ball. Work your entire sole over the ball
for 60 seconds, and repeat with your other foot.





Now try to touch your toes one last time. If you
haven't found success, go through the routine once more. Note that the
steps in which you achieve the most improvement indicate your tightest
muscles. These are the muscles you need to focus on.