• Tight hamstrings don’t always mean you’re doing something wrong — Frampton points out that many people who are physically strong or active, such as runners, develop shortened hamstrings as a result of their specific sport.

“Your hamstrings have become tight for a purpose: to make you more springy when you run,” he explains. So, the goal of improving flexibility isn’t to undo this, but to balance strength with range of motion. The key is knowing when limited flexibility is protective and when it’s restrictive.

• The toe-touch test works as a self-assessment tool — Rather than labeling yourself as “inflexible,” Frampton recommends using a structured way to measure your flexibility over time. He suggests doing a toe-touch test first thing in the morning, with three specific rules: feet together, legs straight, and no warm-up beforehand.

This gives you a consistent baseline. Track improvement by marking how far down your hands reach on your legs, or even against props like a boot or chair. Gamifying the test taps into motivation and self-efficacy.

• A simple 30-second floor drill improves results immediately — The routine itself is shockingly easy. Sit on the floor with your legs straight and press your knees down. Try to lift your heels off the ground while reaching forward and hold for 30 seconds.

If that’s too hard, place a book under your knees. Then stand up and repeat the toe-touch test. “Hopefully you’ve got a lower mark,” Frampton says, meaning you reached farther down in just one round. He recommends doing three sets of this each day.

• Stacking micro-practices helps rewire movement without overloading your brain — This 30-second drill is effective because it combines spinal flexion, hamstring lengthening, and nervous system retraining in one compact movement.

When practiced daily, your body adapts quickly, without needing long sessions or formal workouts. That makes this method especially useful if you’re short on time, recovering from stiffness, or overwhelmed by complex exercise routines.

• Frampton’s method uses hinge mechanics to correct movement patterns at the root — One of the foundational exercises involves holding a broomstick along your spine to learn how to bend from your hips rather than rounding your back.

This teaches proper hip hinge movement, which is essential for injury prevention, lifting and athletic function. It also shifts the effort away from your lower back and builds a safer, more balanced movement pattern that supports long-term flexibility.

• Start with the “lower rib and pubic bone press” to reset your breathing and core engagement — Lie face down with a soft pad or pillow under your ribs and pelvis. Stretch one arm and the opposite leg out to the side, keeping the other arm tucked by your chest and that same-side knee bent.

Turn your head toward the outstretched arm. Now inhale slowly through your nose and exhale gently through your mouth. As you breathe out, press slightly into the ground with your elbow and knee to lift your chest — just a little — without losing contact with the pillow. Hold for five breaths and repeat four sets on each side daily.

• Use the “back muscle relaxer” to decompress your spine and reduce back tension — If your lower back feels tight when you fold forward, your spine isn’t the problem — it’s your positioning. Lie on your back with your knees bent and feet flat. Raise your arms overhead to about 120 degrees, palms up.

Your goal is to keep the top of your pelvis in contact with the floor. If it pops up, place a book under your feet to adjust. Inhale silently, then exhale while gently pressing through your heels and reaching your arms farther. This helps flatten your back and calm unnecessary spinal tension.

• Reclaim hamstring mobility with reciprocal inhibition drills — Cupples doesn’t ask you to yank on tight hamstrings. Instead, he teaches your nervous system to stop guarding. Lie on your back with your hips bent 90 degrees. Spread your arms wide at 100 degrees. On each exhale, slowly lower one leg toward the floor without arching your back. Keep alternating legs.

This activates your quads while letting your hamstrings finally let go. Do two to three sets of eight to twelve leg lowers per side, twice daily.

• Finish with the “progressive toe touch” to integrate all gains in real-world movement — Now it’s time to stand up and reconnect your breath to your reach. Place ramps or books under your heels. Wedge a yoga block between your knees. With soft knees — not locked — hinge forward at your hips and let your arms dangle.

Don’t force anything. Inhale and shift weight toward your outer heels, exhale and shift it toward your inner heels. Breathe through five sets of five breaths, twice a day. This trains your body to touch your toes without bracing or flinching.

• Measure small wins to keep motivation high — This plan works in two to four weeks, but you don’t need to wait that long to see change. Mark how far you reach on your pants, your legs or a mirror. Repeat the test every few days. Watching your fingertips drop even half an inch lower builds motivation.

• Use the standing toe touch to trigger safe lengthening in your entire back body — Stand with your feet hip-width apart and knees soft. Slowly fold forward as far as you comfortably can. Don’t force it. Hold the bottom position for 30 seconds.

• Loosen your spine with the cat/camel stretch — Get on all fours with your hands under shoulders and knees under hips. Inhale as you arch your back and lift your tailbone and chest (camel), then exhale as you round your spine toward the ceiling and tuck your pelvis (cat). Flow slowly between the two, matching each phase to your breath. This mobilizes your spine and creates smoother movement between your hips and shoulders.

• Activate your side body with the star stretch — Stand tall, feet wide, and reach your arms out like a star. Tilt to one side, reaching your hand toward your opposite foot while keeping the other arm straight up. Return to the center, then repeat on the other side. Each side gets 15 seconds. This opens up your obliques, lats, and outer thighs — areas that are often overlooked but important for full-body flexibility.

• Reinforce hip mobility and spine decompression with the “moon the sky” drill — Begin in a low squat with your chest close to your knees and arms hanging. Slowly straighten your legs, keeping your hands under your feet and your spine relaxed. You’ll feel a deep stretch through the back of your legs and hips. Then lower back down. Repeat slowly for 30 seconds. This move trains proper hip hinging, which is essential for bending safely and effectively.

1. Fix your breathing and posture first — Most flexibility problems start with bad posture and shallow breathing. If your ribcage is stuck or your hip flexors are always bracing, no amount of stretching will help. Lie on your stomach with a small pillow under your ribs and hips.

Slowly inhale through your nose while gently pressing your chest off the ground using your elbow and opposite knee. This re-teaches your core to stabilize without tension and sets up the rest of your body to move more freely.

2. Use short bursts of stretching instead of long holds — If you hate stretching, it’s probably because you’re overdoing it or doing it wrong. Try 30-second sessions, like the Nerd Fitness standing toe touch.

Flex the front of your thighs, keep your knees straight, and bend just past where it’s comfortable — then stop. That’s enough. The goal is progress, not punishment. Repeat this three times, once a day. It’s more effective than one long, painful stretch you dread and never repeat.

3. Reprogram your back and hamstrings together — Sitting all day trains your back and hamstrings to stay locked up. You need to teach them to relax. Lie on your back with hips bent and arms reaching up. Exhale slowly as you flatten your spine into the floor and lower one leg at a time. Alternate sides.

This resets tension patterns while keeping your spine protected. If you’re always fighting your body during a stretch, it’s because your brain doesn’t feel safe. This drill fixes that.

4. Track your progress with visual cues — Make flexibility measurable. Use chalk, tape, or your pant leg to mark how far you reach — then recheck after each stretch session. Watching your reach improve just a little bit each time builds momentum. This trick taps into gamification. It’s a reward loop your brain responds to, and it keeps you coming back.

5. Layer stretches around your real life — You don’t have to block off 30 minutes. Just stack stretches into your routine. Do one right after brushing your teeth. Another while your coffee brews. A third after sitting too long. If you're consistent, you’ll notice more changes from five minutes of smart mobility than an hour of random effort.

This approach respects your time, reduces mental overload and makes success easier to maintain. You don’t need to be born bendy to touch your toes — you just need a system that works with your body, not against it.