Physical Therapy

We strive to help our patients feel comfortable and achieve their goals.

HomeCare

SportsMed Physical is committed to providing the highest quality of care in your home

Occupational & Hand Therapy

Regain functionality and movements to complete daily tasks.

Pelvic Floor Therapy

Our Pelvic Floor Physical Therapy addresses dysfunction in the pelvic floor

Acupuncture

Acupuncture is a versatile treatment that is very common in Chinese medicine.

Chiropractic Care

A type of non-invasive treatment that helps reduce pain and disability

If you cannot touch your toes, you are not alone. Modern society has left many of us stiff and tight, with limited range of motion. The reason this is an issue of concern is because it can lead to pulled muscles and joint pain in the future. Range of motion can usually be restored with a proper exercise program that includes flexibility training.

Luckily, we have a simple way for you to become more flexible and it may even help you touch your toes. This program will help you stretch your shoulders, back, and hamstrings, which all help in preventing lower back pain.

Here is a trick that will allow you to touch your toes in 5-10 minutes.

What you need:

  • Loose Clothing
  • Something you can squeeze, like a yoga block, foam roller, or thick pillow.
  • Something to elevate your toes/heels about an inch off the floor – piece of 2×4 or a thick book

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If you have any questions, or want a consultation with a professional, feel free to call, or schedule an appointment online at any of our Bergen County or Passaic County offices in New Jersey. Choose from Glen Rock, Franklin Lakes, Fair Lawn, Ridgewood/Ho-Ho-Kus, and/or Clifton – we make it possible for you to visit any of our offices at your convenience.

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How to do it:

Before you start, keep your legs straight and bend over and try to touch your toes. This will establish a baseline and now follow the steps:

  1. Place roller, block, or pillow between your thighs (make sure it is above your knees).
  2. Place your toes on the board or book and make sure they are pointed forward.
  3. Reach up with both hands as far up towards the ceiling as you can.
  4. Squeeze the block and foam roller as tight as you can and keep the tension as you bend down to touch your toes.
  5. If you need to bend your knees to reach your toes do so, but try to only bend as much as you need.
  6. Repeat steps 3-5 for a total of five times.
  7. Turn around and place heels on the board.
  8. Repeat steps 3-5 for a total of five times.

Notes: Take your time when doing this and let your body determine how low you go. If you practice this simple movement on a daily basis, you will notice restoration of range of motion through time. Let us know how it works out for you – we’d love to hear all about it!

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