Touching your feet to your head can seem like a lot of trouble, but you can do this move if your body is flexible enough. Do the following steps if you want to practice touching your feet to your head.
Step
Part 1 of 4: Stretching
Step 1. Warm up
You can warm up your muscles by doing short cardiovascular exercises, such as running, jumping rope, or jumping jacks.
You should warm up your muscles before stretching to prevent sprains or injuries
Step 2. Stretch the hamstring muscles
Before touching your feet to your head, stretch your hamstrings to prevent sprains.
- Sit on the floor stretching your legs forward.
- Lean your body forward while straightening your back.
- Straighten your arms in front of you and reach your toes. If you can't reach your toes, grab your ankles or knees.
- Spread your legs shoulder width apart.
- Repeat the forward bend while trying to reach your toes or ankles or knees.
Step 3. Do the inner thigh stretch
Sit on the floor stretching your legs forward.
- Bend your right knee out and bring your right foot close to your right hip.
- Make a slow forward bending motion while straightening your back.
- Extend your arms toward your left leg while trying to touch your toes. If you can't touch your toes, grab your ankles or knees.
- Straighten your right leg and repeat the above movement by bending your left leg.
Step 4. Do the back stretch
Start warming up your back muscles by doing light stretches to avoid injury.
- Start on all fours and tilt your head back while arching your back. Hold for a few seconds in this position.
- Lower your hips to the floor, tilting your head back while arching your back so that your body looks like a downward-facing arc.
- For the next stretching exercise, lie on your back with your knees bent and your feet flat on the floor. While still lying with your knees bent, lower both knees to the right.
- Return both knees to their original position.
- Repeat this stretching exercise moving to the left.
Part 2 of 4: Touching Feet to Head while Lying
Step 1. Prepare yourself in the starting position
After stretching your back and legs, you can begin to move your feet to your head.
Lie on your stomach while extending your arms forward and legs back
Step 2. Lift your legs
Do this movement slowly, do not rush.
Bend your knees so that your shins are perpendicular to the floor
Step 3. Lift your chest
Again, do this movement slowly. If it hurts, don't do it.
- Place your elbows on the floor so that your chest lifts off the floor.
- At this point, you will be lying on your stomach with your chest lifted off the floor, elbows pressed against the floor, and knees bent.
Step 4. Lift your chest by arching your back back
Do this movement as long as it feels comfortable. If you start to feel pain or tension, stop immediately and lower your chest back to its original position.
- Keep your chest off the floor again while straightening your elbows and resting on your palms.
- Slowly, arch your back and bring your head towards the soles of your feet as far as you can go.
Step 5. Touch your feet to your head
Don't push yourself beyond your limits, let alone to the point of discomfort, so you can avoid injury.
- Lift your legs up again and point them towards your head.
- Arch your back further back until you feel your feet touch your head.
Part 3 of 4: Touching Feet to Head while Standing
Step 1. Stand on one leg while maintaining balance
Start in a standing position and bend one leg back while trying to maintain balance.
Bring your hands back to grip the raised leg
Step 2. Bring your feet closer to your head
Holding your raised leg, arch your back and try to bring your leg closer to your head.
Stop if pain or discomfort occurs. If you force it, you will feel tense or injured
Step 3. Touch your feet to your head
Keeping your feet close to your head, try to arch your back back even further until they touch your feet.
You must have good balance in order to do this move. If you're having trouble keeping your balance, do balance exercises first
Part 4 of 4: Touching Feet to Head while Standing with Hands (Handstand)
Step 1. Start on all fours
From this position, bend one elbow and place it on the floor. Bend the other elbow as well, intertwine the fingers, and rest on the forearm. Adjust the position of your elbows to form an equilateral triangle with your palms.
- Touching the feet to the head while standing with the hands requires a high mastery of technique. You can do this movement if you already have excellent strength, flexibility, and balance.
- Another, safer way, start the exercise by placing your hands on the floor against a wall and then lowering your elbows to the floor.
Step 2. Perform an upward kick
Kick your feet up while maintaining balance.
- At this time, you will be in a standing position with modified arms while extending your legs up and resting on your forearms.
- Alternatively, do this movement with the help of a wall as a support so that when you kick up, your feet can touch the wall to maintain balance. At this time, you will be in a standing position with your hands resting on your forearms and your legs straight up against the wall.
Step 3. Slowly lower your legs towards your head
Once you are able to maintain balance in this standing position with your hands, bend your knees so that your feet can move closer to your head.
- Arch your back while continuing to lower your legs slowly until you feel them touching your head. Raise your head a little for more help.
- Alternatively, you can do this movement with the help of a wall as a support when lowering your feet to your head.
- Keep in mind that this position is very difficult to perform and requires a lot of practice.
Warning
- Do not do the movements above if you have never practiced, are unwell, or less flexible because there is a risk of injury.
- Don't train if you have a knee, back, or neck injury.
- Get used to moving slowly and gently. Stop practicing if you feel pain or tension.
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