FitSugar

Strike a Yoga Pose: Quarter Dog

FitSugar — Tue, 08 Sep 2009 08:00:51 -0700

If you love the way Downward Facing Dog stretches out your hamstrings, calves, and lower back, but don't love the wrist pain the pose can cause, then here's a variation to try. With your forearms on the ground, the quarter dog variation takes the weight out of your hands and wrists. Even though this pose seems relaxing, it's not as easy as it looks. This pose will not only intensely stretch the backs of your legs, but it's also a workout for your arms, shoulders, and upper back.

Sanskrit Name: Catur Svanasana
English Translation: Quarter Dog Pose
Also Called: Dolphin or Puppy

To learn how to do this pose read more.

Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Downward Facing Dog.
Spread your fingers wide and lower your forearms to the mat. Check to make sure you're creating a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the ground as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

You Asked: Calf Stretches

FitSugar — Mon, 04 May 2009 08:00:00 -0700

Hey Fit,
I am trying to stretch more and I find my calves difficult to stretch. Mine are very short and tight. If you could post some calf stretching moves in the near future, I would very much appreciate it! - Looking for Loose Legs

Kudos to you for working to increase your flexibility. The calves are one of the most overused muscles in the body, and if you wear heels or run regularly you really need to stretch them. Here are some of my favorite ways to stretch my calves.

Source

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Stretch It: Calf and Shoulder Stretch Against a Wall

FitSugar — Thu, 19 Jun 2008 10:00:00 -0700

I've been working on running up hills because it's so good for my booty, but my calves have been getting super sore too. I've been doing this stretch daily since it also stretches my shoulders.

Stand in front of a wall with your feet together. Place your hands on the wall shoulder-width apart.
Rock your weight back on your heels without locking your knees, so your toes get pulled off the ground. Reach your bum out as far as you can by lengthening through your spine. Tuck your chin to feel a deep stretch in the back of your neck.
Stay here for thirty seconds and then shift your weight forward, placing your toes back on the ground.

Stretch It: Calves

FitSugar — Fri, 11 Apr 2008 09:30:00 -0700

The calf muscles get worked from just about every activity, from wearing killer heels to running. It pays to know multiple ways to lengthen tight calves and here are five of my favorite stretches.
Source

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Stretch It: Calves

FitSugar — Fri, 28 Sep 2007 04:00:00 -0700

Tight calves can be an unwanted side effect of such opposite activities as running or wearing high heels. Many people neglect stretching their calves! Since you have two layers of calf muscles, you need to do two stretches to ensure you are reaching both.

So try these stretches after your next run or after a night of dancing in your Jimmy Choos.

First Stretch: Gastrocnemius

Place your hands on a wall, or if you are outside, on a tree!
Step your right foot back, bending the left knee (don't let the knee bend forward past the ankle).
Keep your right toes pointing straight ahead (people tend to turn their toes out to the side) and reach your heel into the ground.

Hold for 30 seconds

Second Stretch: Soleus

Continue to keep your hands on the wall, but move your right foot in three to four inches.
Bend you right knee slightly and really anchor your right heel.
Shift your weight over your left foot and keep reaching down with your right heel to increase the stretch.

Hold for 30 seconds

Repeat both stretches on the left side. Stretch each side two to three times.

Fit's Tips: It is important to do these stretches in the above sequence. You need to stretch the bigger calf muscle before working deep to the soleus. Both these stretches are great for preventing plantar fasciitis.

Foot & Ankle Institute

Gym Equipment Explained: Calf Stretcher

FitSugar — Tue, 18 Dec 2007 04:00:00 -0800

Ever seen people step on this unique looking thing at the gym and wonder what the heck they are doing? The tool is called a Calf Stretcher and if you learn to use it, chances are you'll learn to love it as well.

What: A Calf Stretcher is a device that isolates the calf muscles.
Area of Body it Works: Calf muscles, ankles, and Achilles tendons.
Why: Stretching not only increases muscle flexibility, strength and balance but it also helps to prevent future injuries - the problem is that calf muscles are difficult to isolate without the aid of a wall or similar structure to lean against. The Calf Stretcher helps to eliminate this problem and is great for those of us who extensively use our legs for activities such as running.
How: Put one foot on the calf stretcher and slowly rock your heel back as far as you can (but not so far that it hurts) so your toe is pointing up toward your face. Hold the stretch for 15-30 seconds. For added support, stand by a wall or something to support yourself while doing the stretches.

Interested in having one at home? You can buy it here for $29.95.

How Can I Prevent Shin Splints?

FitSugar — Fri, 09 Mar 2007 03:00:00 -0800

Chances are, if you are a runner, you've experienced the pain of shin splints. It basically refers to the condition called Medial Tibial Stress Syndrome (MTSS).

When you overwork the muscles in the shin, the muscles exert a great amount of force on the shin bones (tibia and fibula) to keep your foot, ankle, and lower leg stable. This excessive force can partially tear the tendons away from the bone (the tibia, which is the one on the inside of your leg). Shin splints aren't caused by running, but rather by the impact force associated with it.

Here are some tips to prevent shin splints.

Before going out for a run, warm up and do some gentle calf stretches, which will prevent injury.
If you are new to running, start off slowly. Too much too soon will cause shin splints or other injuries.
Along the same lines, if you've taken a break from running, gradually work your way up to where you were.

There's plenty more tips, so read more

Avoid running on hard surfaces like concrete whenever you can.
Avoid running on uneven surfaces - it makes your tendons work harder to stay balanced and keep your bones stable.
Avoid running downhill if you can - try running on a diagonal instead of straight down. You can also try doing the grapevine down the hill. Imagine you are Rocky practicing your foot work.
Run with correct posture - don't lean forward or backward as you run, make sure your toes are pointing forward and not out to the sides.
Wear sneakers specifically made for running - they have extra support and shock absorbers.
Your sneakers should fit you well, keeping in mind whether you have high, low, or no arches, or wide or narrow feet.
Get a new pair of sneaks every every 350-550 miles. Use the twist test to see if your kicks have had it.

Fit's Tips: If you are experiencing shin splints, don't run through the pain. You need to rest, apply ice to reduce inflammation, stretch, and rehabilitate your lower legs first. If you choose to run with shin splints, you could further injure yourself.

Here are some great stretches for your shins and calves to help prevent shin splints.

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Stretch It: Towel Foot Stretch

FitSugar — Thu, 29 Oct 2009 15:00:09 -0700

If you think about it, your feet take a lot of beating, from pounding the ground when running, to walking all over the city, to wearing high heels. They carry the weight of our entire bodies, so take time to give them some TLC. This stretch will target the muscle in the soles of your feet, but will also stretch your calves.

To learn how to do this stretch keep reading

Hike the Hill: Preventing Knee Pain

FitSugar — Fri, 23 Oct 2009 11:00:28 -0700

Fall is the perfect time to hike. There's a cool breeze, the fallen leaves make the trail even softer, and once you reach the pinnacle, you'll be amazed at the gorgeous foliage across the horizon. I love to try out new mountain trails, but find that the steep inclines and declines can be really hard on my knees. If this sounds familiar, don't let achy knees keep you off the trail. Here are some ways you can prevent pain to these joints.

Make sure your footwear is supportive. Sneakers provide cushioning, but they won't stabilize your ankles, which can also help to prevent your knees from turning out. So wear trail runners or hiking shoes that go over your ankle.
Invest in a pair of trekking poles. They look like ski poles, and when you use them to help you ascend and descend, they take some of the weight and work out of your lower body, and share it with your arms and back. So not only will you get more of a total body workout, but it's less demanding on your knees.
Go easy on the gear. Even though a little pack may not add a ton of extra weight, downward force on your knees can reach eight times the weight applied, so even five extra pounds can add 40 pounds of pressure to your knee joints. For a day hike all you need is water, some food, an extra layer, and your cell phone. If you have to bring along more, ask a helpful friend to carry it in their pack.

For more great tips, keep reading

You Asked: Stretch For Sciatica

FitSugar — Wed, 14 Oct 2009 05:50:08 -0700

Hey Fit,
I've been having issues with my sciatic nerve lately, I was wondering if you could post some stretches and/or yoga poses that would help with sciatica? Thanks!
- Hitting a Nerve

I feel your pain. The sciatic nerve, when pinched or pressed, can cause tingling and numbness down the back of the leg. The pain can come from a nerve root being pinched in the lower spinal column - mostly at the last vertabra (lumbar 5) and the sacrum. Pain can also come from a tight piriformis muscle, since the nerve runs through this deep booty muscle. If you are experiencing sciatica from a degenerative or herniated disc, you should see an orthopedist to get a diagnosis and a recommendation for a physical therapist. When it comes to lower back injuries due to nerve compression, strengthening your core is elemental to getting rid of the tingling pain. It is important to strengthen your abs and spinal muscles in a way that won't compromise your injury further.

I do have two safe stretches to share with you. Learn them when you read more.

I have found this piriformis stretch to be safe and effective with Pilates clients experiencing sciatica. I call it the figure four, but it is a simplified variation of the yoga pose pigeon.

Lie on your back with both legs in the air. Place your right ankle on your thigh above your left knee. See the shape of the number four? It is there, just upside down.
Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should feel a stretch on the outside of your right hip. Hold for 30 seconds.

Another stretch that can relieve tension caused by an unhappy sciatic nerve is this simple hamstring stretch.

Lie on your back, bend your right knee and place right foot on the floor.
Raise your left leg as high as you can keeping your pelvis square (don't raise your left hip toward your ear).
Hold your lower thigh or place a strap over the arch or ball of your foot. Flex your foot to stretch your calf too.
Hold for 30 seconds, then switch legs.