To successfully touch your toes, you should practice the seated forward fold with legs extended, leaning your torso forward while allowing your back to round to gain range of motion.

holds up

This classic exercise is well-supported by science for improving flexibility. A meta-analysis published by Medeiros and his team in *Physical Therapy in Sport* demonstrates that…

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This classic exercise is well-supported by science for improving flexibility. A meta-analysis published by Medeiros and his team in *Physical Therapy in Sport* demonstrates that this type of static stretching effectively increases hamstring mobility. The emphasis on rounding the back is an interesting option: it allows for the stretching of the entire posterior chain, from the calves to the upper back. However, to target only the hamstrings, biomechanical data suggest that a flat back is more selective. Fortunately, the idea that rounding the back without a load is harmful to a healthy back is now considered a belief without scientific foundation. It is therefore a simple and effective movement for daily body flexibility.

the sources

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

Decoded by Noli · July 14, 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 →