FitSugar

Hip and Back Stretches For Mommies-to-Be

Jenny Sugar — Fri, 18 Mar 2011 04:00:59 PDT

It may not be the safest idea for an expectant momma to train for an ultra-marathon, race through the lake waterskiing, or hit the trails mountain biking, but she can and should still do moderate exercise. During my pregnancy, prenatal yoga was my saving grace. It strengthened my muscles, increased flexibility and balance (which I lost as my belly grew), and helped me mentally and physically prepare for labor. I've already led you through a sequence to open tight hips and hamstrings, and here's another one that will stretch your hips and back, which should alleviate some of the lower back or pelvic pain many pregos complain of.

Hit the Hay: Standing Pigeon

FitSugar — Mon, 25 Oct 2010 14:30:48 PDT

Your bed is not just for sleeping! It's great for stretching too. Some days the floor just seem too far away, so I use the edge of my bed to prop me up for Pigeon pose. It's a great stretch for the hips - perfect after a run or a ride.

For the finer details of the pose keep reading

Strike a Yoga Pose: Lizard

FitSugar — Mon, 04 Oct 2010 09:00:57 PDT

As someone who runs, bikes, and sits at a desk all day, my hips can always use a little extra love. If you suffer from tight hips and hip flexors, give this relaxing pose a try. Like Pigeon, it's a pose you can spend minutes in and allow gravity to further increase your flexibility.

Sanskrit Name: Utthan Pristhasana
English Translation: Lizard Pose

Learn the details of the pose.

Stretch It: Hugging Pigeon Hip Stretch

FitSugar — Thu, 29 Jul 2010 04:30:04 PDT

Blue skies and a warm breeze totally motivate me to exercise outdoors, so I've been doing lots of running, biking, and hiking. My muscles are becoming stronger, but they're also getting tighter, especially my hips. If you're in need of a good hip stretch, give this Pigeon variation a try. Bending your bottom knee next to your thigh intensifies this stretch so you also feel it in your quad, shin, and the top of your foot.

To learn an easier modification,

Sit on the floor with both legs straight out in front of you. Bend your left knee so your heel is close to your bum and the top of your foot is pointing down. If this bothers your knee, bend it in the other direction, opening the knee out to the side, bringing the sole of your foot against your right inner thigh. Still hurts? Just keep your left leg straight out in front of you. This will bring the stretch solely into your right hip, instead of stretching your left quad and shin as well.
Sitting with a tall spine, bend your right knee and lift your shin up toward your chest, wrapping your arms around your right knee and foot. Hug your knee as close as you can toward your chest to intensify the stretch. Continue to sit up straight with relaxed shoulders.
It may feel good to rock your shin slightly from side to side (like a baby), or you may prefer to hold the position. After 30 seconds, straighten both legs out in front of you, and repeat this stretch on the other side.

Strike a Yoga Pose: Humble Warrior

FitSugar — Mon, 19 Apr 2010 10:00:58 PDT

I feel quite regal in a Warrior 1 pose while really working my quads, but the Humble Warrior is possibly one of my favorite yoga poses ever. This variation of the classic pose is an intense stretch for the hips, chest, and shoulders. So much to love . . .

Sanskrit Name: Baddha Virabhadrasana
English Translation: Bound Warrior Pose
Also Called: Humble Warrior

If you want to see a more advanced version of this pose then

Begin in Downward Facing Dog, with both hands and feet pressed firmly into the floor.
Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up. Your right foot should be slightly to the right of the center of your mat (not directly in front of your left heel). With this positioning, your hips can be parallel with the front of your mat. You can place your hands on your hips, and gently direct your right hip back and your left hip forward. This is called squaring your hips.
Once your hips are square, interlace your hands behind you and press the heels of your palms together in a double fist. Keeping your right knee bent, hinge at your hips and fold forward as far as you can. Allow your arms to move toward your head to stretch your chest. If your head is hovering above the floor, gaze at the ground below you.
If your hips are very flexible, place the crown of your head on the floor as shown in the picture below.
Hold here for five breaths. Then release your hands to the floor, take a vinyasa and come back to Downward Facing Dog. Step your left foot forward and do Humble Warrior on the other side.

Stretch It: Twisting Double Pigeon

FitSugar — Fri, 22 Jan 2010 03:00:17 PST

Tight hips are a common complaint among active people, especially those who run, ski, or bike. Pigeon and Double Pigeon are two of my favorite stretches for opening up my hips and stretching my glutes. If you're looking for a new variation to add to your stretching routine, give this one a whirl.

Sit on the floor and bend your left knee so it is parallel with your tummy.
Bend your right knee and place it on top, so your ankles and knees are stacked, and your shins are parallel. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
You may find your top knee to be way high up toward the ceiling - it's OK, it just means that your hips are tight. Working on this stretch will help to open those tight hips.
Place your hands in front of your shins and walk them toward the right so both hands are beside your right thigh. If you're flexible, lower your forearms to the floor. To increase the twist, lift your right arm into the air and gaze at your palm while pressing your left elbow against your right knee.
After 30 seconds or so, place your right hand on the floor, walk your hands back to the center, and walk them all the way over to the left side. To increase the stretch, raise your left arm in the air and gaze upward.
Walk your hands back to center when you're ready and then sit up. Straighten both legs out in front of you. Then do Double Pigeon with the right leg on the bottom, and repeat walking your hands first to the left, and then to the right.

Strike a Yoga Pose: Balancing Butterfly

FitSugar — Mon, 12 Oct 2009 10:00:16 PDT

If you're a runner, chances are your feet could use some extra love. Here's a tranquil pose that will stretch your arches and toes like Toe Breaker stretch, but will also open your hips and challenge your sense of balance.

To learn how to do this pose and see another variation

Begin standing on your mat with both feet together. Bend your knees and squat down, placing your hands on the floor in front of your feet.
Turn your knees out to the sides, keeping the balls and heels of your feet together. When you're ready, bring your hands to your knees as shown below.
You can stay here, or bring your hands together in front of your heart in prayer position. Hold here, balancing for five deep breaths. To release, bring your knees together and stand up.

This is one of my favorite balancing poses. What's yours? Share it in FitSugar's Yoga Stretch and Tell Group.

Stretch It: Grounded Wide Squat

FitSugar — Thu, 01 Oct 2009 08:00:32 PDT

When my lower back is sore from running or sitting all day, a Low Squat is just what I need to stretch that area and get relief. Here's a deeper variation that will also open your hips.

For instructions on how to do this stretch

Sit on the floor on a mat, rug, or carpet.
Bend your knees so they are slightly wider than your shoulders. Plant your feet slightly wider than your knees, with your toes pointing out to the sides.
Lower your torso in between your knees and place your hands on the floor. If you're more flexible, place your forearms on the floor. Relax your shoulders away from your ears and try not to let your feet slip away from your body.
Stay here for 30 seconds and then sit up to release.

Try it and tell me if you like it.

Stretch It: Extended Pigeon

FitSugar — Thu, 30 Oct 2008 13:00:00 PDT

Why is it that so many of the things we do daily like sitting at a desk, running, biking, and walking make our hips so tight? I combat this daily tightness by doing stretches like Butterfly or the even more relaxing Supported Sleeping Butterfly that both open my tight hips. I also like the yoga position descriptively titled Head to Knee, but my favorite hip opener is Pigeon. Here's another variation on the yoga pose, so add this stretch your routine.

Music: "Diana," by Troika

To learn how to do this hip stretch

Squat down on the floor with both feet together. Place both hands on the floor in front of your feet.
Step your left foot back so that your left knee and the top of your foot are on the ground. Your left leg should be fully extended behind you. Your right knee should be directly above your ankle.
Now slowly lower your right knee to the ground so that you're resting on the outside edge of your right foot (the sole of your foot won't be on the ground). Make sure to keep your head lifted, relax your shoulders, and allow gravity to pull your hips toward the ground.
Stay like this for 30 seconds or more. When you're ready to come out, lift your right knee back to center. Tuck your left toes and lift your left knee off the ground. Then step your left foot forward to meet your right. Repeat this stretch on the left side.

Relax Already: Supported Sleeping Butterfly

FitSugar — Thu, 23 Oct 2008 16:00:00 PDT

When I've had a long day, instead of plopping myself on the couch, I love to do a nice relaxing stretch. Legs Up the Wall is one of my favorites because it feels great in my lower back and hamstrings. Here's a variation that will stretch your hips and inner thighs.

To give it a try

Place a bolster, blanket, or pillow against a wall.
Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket. You want to adjust your body so that your bum is touching the wall. You can keep your arms by your sides or by your head (this position will stretch your shoulders and chest).
Now bend your knees out to the side, bringing your heels together as low as you can towards your body.
Close your eyes and allow your entire body to relax. Stay like this for a few minutes and allow gravity to open you hips further. This position has a really calming effect.
Once you've had enough, slowly bring your knees together and pull them toward your chest. Roll your body over to one side and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to stand up.

This is a wonderful stretch to do after a run or right before bed. Try it and let me know what you think.