Being able to touch one’s toes may seem like a simple measure of fitness, but it can speak volumes about an individual’s flexibility and overall muscular health. Maintaining flexibility in critical areas such as the hamstrings, calves, and lower back is essential for supporting functional movement, improving balance, and reducing the risk of falls and injuries — particularly as people age.
“Flexibility is a key component of overall fitness. It helps reduce stiffness, improves posture and allows for smoother, safer movements,” says Raphael Longobardi, MD, an orthopedic surgeon who specializes in sports medicine. He is a member of RWJBarnabas Health Medical Group and on staff at Cooperman Barnabas Medical Center in Livingston and Jersey City Medical Center, both RWJBarnabas Health hospitals.
The Link Between Flexibility and Longevity
Research published in the Scandinavian Journal of Medicine & Science in Sports found that greater flexibility in middle-aged individuals is associated with lower mortality rates.
Women with the highest flexibility scores were five times less likely to die prematurely than those with the lowest scores, while men were twice as likely to live longer.
“Flexibility keeps muscles and joints healthier, which is particularly beneficial for older adults to maintain balance and independence,” Dr. Longobardi explains.
Simple Ways to Improve Flexibility
Stretches that target key muscle groups may include the Seated Forward Bend and Standing Forward Fold to stretch the hamstrings and lower back.
A Cat-Cow Stretch may also enhance spinal mobility.
“Hold each stretch for at least 20 seconds and practice consistently,” advises Dr. Longobardi. “Improving flexibility takes time, but it can significantly reduce discomfort and improve mobility.”
Why Toe-Touching Isn’t for Everyone
Not being able to touch your toes isn’t always necessarily a bad thing. Body structure, muscle imbalances, or conditions like arthritis can make touching the toes difficult, even for otherwise flexible individuals. “Flexibility should focus on supporting functional movement, not achieving a specific pose,” says Dr. Longobardi.
The Takeaway
Flexibility is essential for long-term mobility, balance, and quality of life. “The goal is to move better and live healthier,” says Dr. Longobardi. “With just a few simple stretches each day, people can feel stronger, reduce pain, and maintain independence as they age.”