FitSugar

Stretch It: Behind the Back Neck Stretch

FitSugar — Thu, 03 Sep 2009 12:30:13 -0700

Whether you have job-related stress or stare at a computer screen all day, you're bound to suffer from a tight neck and shoulders. So here's a simple stretch you can do anywhere to get some relief.

For instructions on how to do this stretch continue reading.

Take a Break and Stretch Your Neck

FitSugar — Fri, 10 Jul 2009 10:00:38 -0700

Stress from work and life often shows up as tension in the neck and shoulders. So here are some stretches you can do to get some relief.

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Stretch It: Seated Clasping Neck Stretch

FitSugar — Thu, 05 Mar 2009 14:30:00 -0800

If you're suffering from neck pain, shoulder tension, or a headache, stretching out the upper part of your spine might offer some relief. You can do this stretch in the car, at your desk, or anytime your neck needs a little love.

To learn how to make this stretch even more effective read more.

Sit comfortably in a chair or on the floor.
Clasp your hands and bring both palms to the back of your head. Sitting with a tall spine, ground your hips firmly into your seat.
From here begin to gently press your hands down toward your thighs, tucking your chin into your chest. As you press down, use the heels of your palms to pull your head away from your shoulders. This will intensify the stretch even more.
Hold here for at least 30 seconds, and then slowly lift your head up and release your hands.
Do the Seated Heart Opener to stretch the front of your neck.

Stretch It: Seated Heart Opener

FitSugar — Fri, 13 Feb 2009 03:30:00 -0800

In honor of Valentine's Day, I thought we could all benefit from a little heart-opening stretch. This simple and relaxing backbend will open your chest, neck, shoulders, and abs. It will also increase flexibility in your spine, and make you feel centered and full of energy.

To learn how to do this pose, read more.

Begin sitting on your heels in Hero pose.
Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.
Press your hands firmly into the ground and lift your chest as high as you can, arching your back, and push your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more.
Stay for 30 seconds, then lift your head and torso up and come back into Hero pose.

Stretch It: Down Dog Neck Stretch

FitSugar — Thu, 20 Nov 2008 10:00:00 -0800

Who doesn't need a good neck stretch? This is one of my favorites because not only does this move deeply stretch your neck, but it also stretches the backs of your legs at the same time. Do this exercise on a mat to prevent your hands from slipping. To warn you, this is a really intense stretch, so make sure to keep most of your weight in your hands and not on your head. Roll just enough forward to feel a stretch in the back of your neck, and keep in mind that you don't necessarily have to go as far as the video shows. If you have neck problems, this stretch may not be for you.

Music: "Out of the Woods" by Nickel Creek

Begin on your hands and feet in Downward Facing Dog. Walk your feet in one inch toward your hands.
Tuck your chin in slightly and bend your elbows so you can lower the top of your head to the floor.
Very slowly, rock your weight forward, coming onto your toes. Keep your head where it is, but allow your shoulders to move forward so you can stretch the back of your neck. Then rock your weight back toward your feet.
Repeat this as many times as you feel necessary. Then straighten your arms, lift your head off the ground, and place your knees on the ground. Keep your chin tucked as you sit up. Then slowly lift your head up, opening your throat and lowering your head behind you for a counter-stretch.

Put Your Mouse Down: Neck Stretch

FitSugar — Thu, 21 Dec 2006 13:00:00 -0800

We all need a little break from computing to remember we have a body.

So put your mouse down...and watch this video. Do the neck stretch while you watch.

If you want more on desk stretching and personalized reminders check out MacBreakZ.

Stretches for Your Desk

FitSugar — Thu, 18 Oct 2007 11:45:00 -0700

Nothing feels better than stretching it out when you’re done for the day, especially if you've been sitting at your desk all day long.

Try these four exercises to ease tension in the back, neck, shoulders, arms and wrists.

Back stretch: With your arms crossed over your chest and feet on the floor, lean against the chair back and allow the mid back to curl back over it, lifting elbows up to the ceiling and allowing your head to follow your neck. Hold for a moment, then return to an upright position.

Neck stretch: Take your left ear over to your left shoulder to stretch the muscles on the right side of your neck. Hold for 20 seconds and repeat on the right, aiming for two to three repetitions on each side. Then, with your chin tucked in, slowly turn your head to the right and left, five times on each side.

Shoulder soother: Roll your shoulders to the back, and then to the front – then lift them right up to your ears, tensing the muscles, and allow them to drop completely.

Arm and wrist stretch: Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides.

Fit's Tip: Most people frown upon taking shoes off in the office so when you get home, take off your shoes and rise up on to the balls of your feet and then back down to the heels, to boost the circulation in the lower legs.

Source

Tips For Cleaning the Yard Without Breaking Your Back

FitSugar — Fri, 13 Nov 2009 14:30:53 -0800

The cool temps of Fall mean yard work for me. How about you? There are piles of fallen leaves to rake, and I also like to plant colorful flowers to brighten up the upcoming rainy Winter.

I'm sure many of you are knee-deep in yard work as well, and while it's a great way to burn some calories, you want to do it safely so you don't end up injuring your bod. Here are some tips.

Purchase a lightweight rake made out of plastic instead of metal. The plastic glides more easily on the grass compared to the metal, making less effort needed on your part.
When raking, keep your core stable and upright, and use your arms to pull the leaves toward you instead of hunching over. It'll tone your upper body and prevent pain in your back and neck.
If you have woods on your property, rake leaves into small piles that you carry away on a tarp. Don't try to pull too much at once, as that's a good way to strain a muscle. If you have to bag your leaves, bend your knees out to the sides and squat down to pick up piles instead of bending at your waist. This will work your booty and also prevent lower back pain.
If you have heavy things like tree stumps and rocks to clear off your lawn, use a wheelbarrow instead of carrying them yourself.
Bring a bottle of water outside and drink often. Even though you may not be at your gym, it's still a good workout.
Take breaks often. No need to do all three hours of lawn work at once. Do 20 minutes and then stretch for five. Also know when to call it a day. You can always do more yard work tomorrow.

DIY Gift: Heat Soothing Neck Wrap

FitSugar — Tue, 10 Nov 2009 12:00:30 -0800

I'm all about the holiday season, and I love giving gifts that my friends can actually use. With that in mind, I've decided to replicate my homemade neck wrap, and give the gift of easy relaxation to all my friends.

Making your own at home is super easy and inexpensive -plus your friends will love using the wrap to unwind. All you need is a sock (preferably a longer, knee sock, but most will stretch out), a bag of rice, and lavender or eucalyptus oil, or dried, if you prefer, and some ribbon and note cards (optional for decorating). To learn how to make your own great gift, just keep reading

Work It Girl: Reverse Arch Stretch

FitSugar — Thu, 05 Nov 2009 15:00:58 -0800

Constantly hovering over your keyboard, with your shoulders hunched over not only contributes to terrible posture, but can be a real pain in the neck and back. I know this stretch looks a little provocative and is reminiscent of FlashDance, but it is the antidote to a day of blogging.

Sit on the edge of your chair. Reach your hands behind you and hold on to the back of the chair.
Inhale and press your chest forward, arching your spine. If it feels comfortable, let your head fall back slightly to open through the front of the neck.
Continue to breathe, feeling the front of your body open up as you extend backwards.
Hold this position for 30 seconds or as long as you want. Then slowly lift your head back up, straighten your spine, and release the chair.

Try it and tell me what you think.