When was the last time you bent down to tie your shoes or tried to touch your toes? Did you succeed, or did you struggle to even come close? Many of us tend to measure our flexibility by how easily we can perform everyday movements, like touching our toes, but the reality is a little more complex. It’s not just about flexibility — it’s also about mobility, body proportions, and even grip strength. 
 
So, should you be able to touch your toes? And why does grip strength matter as we get older? 

Touching your toes: What does it really mean? 

Touching your toes seems like a simple measure of flexibility. But is it really that straightforward? The ability to bend forward and reach your feet depends on a combination of factors: the length of your hamstrings, the flexibility of your lower back, and the proportions of your body (e.g., how long your arms and legs are). 
 
For instance, if you have short hamstrings — a common condition for people who sit for long periods of time — you might find it hard to touch your toes, even if the rest of your body is fairly flexible. If your arms are on the shorter side, you might need more flexibility in your spine and legs to make the stretch. On the other hand, if you have longer arms or shorter legs, you might easily touch your toes without being particularly flexible. 
 
In other words, touching your toes isn't the only or best indicator of your overall flexibility – sorry if you were smug about being able to touch your toes! 

What's the difference between flexibility and mobility? 

While flexibility refers to the ability of your muscles to stretch, mobility is a broader concept. It includes not only flexibility but also the range of motion in your joints and how well your body can move through that range. You can be flexible but still lack mobility. 
 
For example, a dancer might be able to do a full split (flexibility) but struggle with deep squats (mobility) because their joints or stabilising muscles aren’t as strong or adaptable. 
 
What does this mean for you? If you can’t touch your toes, don’t stress. Instead, think about how well your body moves as a whole. Can you squat down to pick something off the floor without discomfort? Can you reach overhead to grab something from a high shelf without strain? These are much better indicators of your functional mobility and overall flexibility! 

Why does flexibility matter in daily life? 

Flexibility is so important for maintaining an active and injury-free lifestyle. It helps you perform daily tasks like bending down to tie your shoes, reaching for things, and even getting out of bed in the morning without pain or stiffness. As we age, we tend to lose some flexibility, which can make everyday tasks more difficult and even lead to injuries. 
 
When muscles are tight, they pull on the joints, reducing the range of motion. This can increase the risk of strains, sprains, and other injuries, particularly in the lower back, hips, and knees. Stretching regularly can help prevent these issues by keeping your muscles long and flexible. 
 
So, even if you can’t touch your toes right now, it’s worth including some flexibility exercises into your routine. Simple stretches, like hamstring stretches, hip flexor stretches, and shoulder openers, can go a long way toward maintaining flexibility and mobility as you age. 

What is grip strength? 

While we often focus on flexibility when it comes to staying mobile and pain-free, there’s another key thing that’s just as important: grip strength. If you’ve ever tried to open a jar or carry a heavy grocery bag and felt your grip give out, you know exactly what we’re talking about. 
 
Grip strength is a measure of how strong your hands and forearms are, but it’s more than just a reflection of how well you can hold onto things. Studies have shown that grip strength is actually a strong predictor of overall health, particularly as we age. In fact, weaker grip strength has been linked to a higher risk of heart disease, earlier onset of disability, and even shorter lifespan. 
 
But why is grip strength so important? Well, your grip is essential for almost everything you do with your hands. Whether it’s picking up a shopping bag, gripping an exercise weight, or even shaking someone’s hand, your grip strength plays a huge role. As we get older, maintaining strong muscles and grip strength becomes even more important. A strong grip helps you stay active, independent, and injury-free as you age. 

How to improve grip strength 

Luckily, improving your grip strength doesn’t require any fancy equipment. Here are a few things you can do from the comfort of your own home! 
 
Farmer’s walk: Hold a heavy weight (like a dumbbell or a full shopping bag) in each hand and walk around with them. Try to keep your posture upright and your shoulders back. 
 
Dead hangs: Find a sturdy bar (like a pull-up bar) and simply hang from it for as long as you can. You’ll feel your grip working hard to keep you up! 
 
Squeeze a stress ball: If you have a stress ball or even a soft tennis ball, squeeze it repeatedly to work on your grip strength. 
 
These exercises can easily be done at home and can make a huge difference in your grip strength over time. 
 
 
Want to improve your mobility and overall health? Book an appointment today, our sports therapist and massage experts would love to help you lead a healthier, pain free life! 
Tagged as: flexibility, strength
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