To successfully touch your toes, perform a seated forward stretch by rounding your back into a 'C' shape while keeping your legs extended on the floor.

mixed

Performing this seated stretch by rounding the back ('C' spine) does effectively increase reach toward the feet, as observed in 'sit-and-reach' global flexibility assessment…

noli's read

Performing this seated stretch by rounding the back ('C' spine) does effectively increase reach toward the feet, as observed in 'sit-and-reach' global flexibility assessment protocols. However, movement analyses published in specialized journals like the Journal of Orthopaedic & Sports Physical Therapy (JOSPT) show that this curvature significantly alters the nature of the effort. Instead of targeting the back of the thighs (the hamstrings), the tension is actually transferred to the muscles and supporting tissues of the back. To develop leg flexibility in a targeted manner, movement experts instead recommend tilting the pelvis forward while keeping the back straight. Forcing the posture by excessively rounding the lower back can, moreover, overload the spine and create uncomfortable tension in the lumbar region. A highly effective wellness alternative is to bend the knees slightly, which releases the spine while allowing for a healthy stretch of the thighs.

the sources

Claimed by Tiboinshape. Noli grades the claim, never the person.

Decoded by Noli · July 13, 2026 · the original post

What the graded evidence says

Evidence: B

Effect: mechanism of range-of-motion gains; acute effects of stretching on performance — increased ROM largely attributable to greater stretch tolerance (sensory) in the short-to-medium term; prolonged static stretching immediately before activity can transiently reduce strength/power
Measured on: healthy active individuals

Whether long-term stretching also changes muscle structure is debated; short-to-medium-term gains are mostly explained by increased stretch tolerance. Effects on injury prevention are modest and separate from flexibility gains.

Tiboinshape in the Register88 claims graded · solidity 75/100See their record →