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stretch

The Health Benefits of Thai Massages
healthy living

A Thai Massage Will Move You, Literally

There's nothing worse than paying an arm and a leg for a massage and you leave feeling the exact same way as when you arrived — tight, stiff, and stressed.
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thai massageThere's nothing worse than paying an arm and a leg for a massage and you leave feeling the exact same way as when you arrived — tight, stiff, and stressed. That's why I'm a big fan of Thai massages because I feel amazing after every session and the positive effects last for days, if not weeks. For those who are new to Thai massage, Thai massage is basically an assisted relaxing yoga session where a masseuse manipulates your body and applies gentle pressure to your muscles. Thai massages usually take place on a big cozy floor mat and you are required to wear loose pants and a t-shirt so your body can easily move around (some places provide the clothing, so just check before you go). Each session usually lasts around one to two hours and just like yoga, your breathing is very important since it will aid you through each pose.

Keep reading to learn more about Thai massages and why they are so good for you.

Morning Exercises and Stretches to Do in Bed
Fitness

5 Moves to Kick Off Your Morning

I've never been a "hit the ground" running kind of girl.
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Morning Exercises and Stretches to Do in Bed

I've never been a "hit the ground" running kind of girl. It's not that I sleep in late or shutter at the sunlight; I just like to lay in bed and enjoy the warmth of my cozy down comforter before allowing my toes to touch the floor. With the chillier shorter days playing into my lazy hand, I've started doing some morning stretches right under my covers that are almost having me hopping out of the sheets and into my jogging shoes. Come check out the simple moves you can do to get your morning started.

From Head to Toe Knees Up Legs Up Make Like a Snake Side to Side
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Foam Roller Exercises and Stretches
Fitness

Get Massaging and Rolling With a Foam Roller

There's nothing quite like a sports massage to help one feel rejuvenated and refreshed.
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There's nothing quite like a sports massage to help one feel rejuvenated and refreshed. Unfortunately, we don't all have the time and money required to pamper ourselves on a routine basis. Enter the foam roller. The cylindrical apparatus can provide your body relief in your own home or at the local gym. It helps the body relax and stretches it in ways that are often left to therapeutic masseuses. Come check out a few simple rolling techniques that will have your body smiling inside and out.

  • Psoas Stretch: If you have tight hip flexors or lower back pain, try the psoas stretch. Lie perpendicularly on the foam roller with your sacrum just on top. Pull one knee up to the chest with the opposite heel on the ground. Hold for 30 seconds and switch legs.
  • Quad Release: Do you run or climb much? The quad release exercise helps release tension in those muscles. Lie face down with your quads on the roller and your hands on the ground. Using your hands, roll yourself back and forth over the roller to massage the quads.
  • The IT Band Stretch: Avid runners know that the IT band is not to be messed with. To keep your knees healthy and prevent them from tightening up too much, roll on the IT band area. This video shows you how to do it correctly.

Want more? Come check out some other moves that will massage the glutes, chest, upper back, calves, and shins!

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Upper Back Stretch You Can Do at Your Desk
How To

Stretch It: Circling Eagle For Your Upper Back

If you sit at a computer all day or find yourself behind the wheel for extended periods of time, no doubt you've experienced a tight upper back.
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If you sit at a computer all day or find yourself behind the wheel for extended periods of time, no doubt you've experienced a tight upper back. Well I have a fix for you, and it's a variation on the Eagle pose in yoga. Instead of holding the pose, you circle your arms in the entangled position, which makes for a glorious stretch.

For the details, just read more

Stretch to Increase Strength
Strength Training

Stretch to Increase Strength

It's been my experience that flexibility training is the most overlooked element of an exercise plan, and according to a recent FitSugar poll many of you are guilty of skipping out on stretching.
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It's been my experience that flexibility training is the most overlooked element of an exercise plan, and according to a recent FitSugar poll many of you are guilty of skipping out on stretching. Perhaps you would be more inclined to stretch if you knew it increased your strength. Taking 20 to 30 seconds to stretch a muscle after working it has been shown to increase strength by up to 20 percent. Remember that stronger muscles don't mean bigger muscles, but these gains in strength mean you can work out for longer and harder burning more calories.

To see some examples of exercise and complementary stretches, read more

Fit Tip: Stretch in Bed Instead of Snoozing
healthy living

Fit Tip: Stretch in Bed Instead of Snoozing

When you're fast asleep in your cozy cave-like bedroom, it's tempting to hit the snooze button a couple times in order to catch up on a few more minutes of shut-eye.
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When you're fast asleep in your cozy cave-like bedroom, it's tempting to hit the snooze button a couple times in order to catch up on a few more minutes of shut-eye. They're fragmented bits of sleep though since the sound of your alarm is constantly interrupting you. So instead of trying to get back to that dream where you embarrassingly showed up naked at the gym, use your time more wisely by stretching in bed. Stretch your hamstrings, your lower back, your abs, and your neck. It'll slowly wake you up from your deep slumber, and it'll invigorate your muscles so you'll feel ready to spring out of bed instead of having to drag yourself out of it.

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Block Work: Lower-Back Release
How To

Block Work: Lower-Back Release

If you have issues with a tight back, or pain in your lower back due to an injury or because you sit all day, give this stretch a try.
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If you have issues with a tight back, or pain in your lower back due to an injury or because you sit all day, give this stretch a try. It's similar to the Upper-Back Release and feels just as good, but it targets the lower part of your spine above the pelvis. If you don't have a block, use a foam roller, a rolled up yoga mat, or place a towel or blanket over a small stack of books (measuring four inches wide, six inches high, and nine inches long). Not only will you feel a release in your lower back, but you'll also gently stretch the front of your hips and abs, too.

To find out how to do this stretch, read more

Block Work: Upper Back Release
How To

Block Work: Upper Back Release

If you've never stretched using a foam block, then get ready to embark on a whole new realm in the world of stretching.
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If you've never stretched using a foam block, then get ready to embark on a whole new realm in the world of stretching. Blocks can be used to get you deeper into stretches than you can on your own. This upper back release is a simple and relaxing exercise that will open your chest and shoulders. If you don't have a foam block, then use a stack of small books with a hand towel over it that measures four inches wide, six inches high, and nine inches long, or a foam roller will work in a pinch.

  • Sit on the floor with your legs straight out in front of you. Place the six-inch high block directly behind you, about five inches from your bum.
  • Lean back and place your hands on the block so it doesn't slide away, centering the middle of your spine on the top of the block.
  • Then arch all the way back, releasing your head down to the ground. Rest your hands on either side of your body.
  • The block should feel comfortable so if any part is digging into you, make adjustments until it feels right. Then stay here for a minute or longer, allowing gravity to draw your shoulders towards the ground, feeling an amazing opening in your chest and upper back.
  • Once you've had enough, press your hands into the ground and sit up.
Cat Stretch for Morning Back Pain Relief
back relief

One Minute to a Healthier You

Sometimes it's the little things we can do for optimal health and most of the time it just takes a few minutes, or even seconds, to get back on track.
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Sometimes it's the little things we can do for optimal health and most of the time it just takes a few minutes, or even seconds, to get back on track.

Do you experience back pain in the morning? If so it's most likely because your back is stiffer and more vulnerable first thing in the morning because of increased fluid and increased pressure in the discs. Get things moving by starting off with a light and relaxing stretch called the Cat Stretch. Here's how you do it:

  • Get on your hands and knees in bed and very slowly, raise your head. As you do this, allow your back to fall into an arch.
  • Then very slowly stretch your spine in the opposite direction by dropping your chin toward your chest, while rounding out your back and raising it toward the ceiling.
  • Repeat the movement for about one minute or 10 times.

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Four Things to Do After You Finish Your Workout
Working out

What to Do After Your Workout

You might not have ever thought about this but what do you do once you've finished 30 minutes of cardio and lifted your last rep of your last set?
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You might not have ever thought about this but what do you do once you've finished 30 minutes of cardio and lifted your last rep of your last set? Go home? Not quite.

Just because you've done the hard part does not mean that you should just pack up and head on home. Feel free to congratulate yourself for a job well done, but here are a few more things you should consider doing:

  • Hydrate. Just because you're done working out doesn't mean you're done hydrating. Chances are you've lost a good bit of water during your workout, even during Winter workouts, so be sure to keep on drinking water to keep hydrated beyond your workout.
  • Cool-down. A 5-10 minute cool down is necessary to bring your heart rate back down to a normal rate, lower your body temperature, as well as help prevent blood pooling, muscle soreness and cramps.

There are a few more tips so read more