Stretch It: Frogger

FitSugar — Thu, 11 Dec 2008 07:57:10 -0800

If you've been doing a lot of squats, biking, running, or sitting for long periods, you could use a good hip and inner thigh opener. This stretch I call Frogger might look a little x-rated, but once you get past that, it'll become your new favorite post-workout move. (Though I'd refrain from dropping on the floor in the middle of your office to do this one.) Like Pigeon and Butterfly, this hip opener is intense and most beneficial if you hang out in it for a while - at least a minute.

Music: "Desafinado" by Charlie Byrd and Stan Getz

To find out how to get in and out of this pose, read more.

Begin on your hands and knees on a carpeted surface. If you don't have carpet, fold up a blanket so it's at least four feet long. You'll need some cushion for your knees.
Now slowly slide your knees out to the side, away from each other, and move your feet as well so that your ankles remain in line with your knees. Flex your feet so your toes are pointing out. This stretch becomes intense quickly, so only widen your knees and lower your hips until you feel a nice stretch. You shouldn't feel any discomfort or pain.
Once your legs are in a good position, if you're low enough you can walk your hands out and release your elbows to the ground. Use your hands to help press your hips back toward your feet to intensify the feeling in your legs. Keep your head lifted and your shoulders relaxed so your pelvis continues to press toward the ground.
Breathe deeply in this position, staying for as long as you'd like. When you're ready to come out, move slowly. Come up onto your hands if you're not there already, and lean forward as your bring your heels together behind you. Then slide your knees together and come into Child's pose to give your hips a rest.

Stretch Before or After Cardio?

FitSugar — Tue, 17 Feb 2009 12:00:00 -0800

Flexibility training is so often forgotten as an important element of any workout. You might be neglecting stretching because you're uncertain if you should stretch before or after cardio. Is it part of a warmup or a cooldown? While I am definitely an advocate for stretching, it is not the best way to warm up before going on a run or bike ride. Studies show that stretching won't prevent injuries, and if you stretch muscles before they're warmed up, you have a greater chance of tearing one. The best tactic is to warm up for cardio by doing a lighter version of it. So if you're going for a run, walk briskly or jog slowly for five minutes. Or try a dynamic warmup. After your workout, definitely take time to stretch. It will increase flexibility, which decreases your risk of injury. Hold each stretch for at least 30 seconds, don't bounce, and don't push yourself in a stretch to the point of feeling pain. If you want to know what some of my favorite post-workout stretches are then read more.

For hamstrings: Seated Straddle or Head to Knee
For hips: Frogger or Butterfly
For quads: Leaning Quad Stretch or Kneeling Quad Stretch Against a Wall
For calves: Calf and Shoulder Stretch Against the Wall or Standing Calf Stretch
For Shoulders: Tipover Tuck or Sleeping Shoulder Stretch