FitSugar

Stretch It: Shoulder and Neck Stretching Backbend

FitSugar — Tue, 23 Nov 2010 14:30:40 PST

This stretch may look familiar if you've taken a yoga class. It's the prep pose you learn before doing Wheel pose. Also called Half Wheel, this stretch will increase flexibility in your spine and also stretch out your shoulders and the back of your neck. Because it doesn't require a lot of energy, it has both a calming and energetic effect on the body and mind.

Learn the finer details of this stretch when you

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, keeping them hip-width apart. Make sure both feet are parallel.
With your palms and feet pressing firmly into the ground, lift your hips off the floor.
Stay here, or clasp your hands together below your pelvis, extending through your arms. I like to rock my weight from side to side so that I can bring my shoulder blades closer together.
Stay here for 30 seconds. Try to keep lifting the hips up as high as you can, and gaze toward your belly.
To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.

This position feels great if you have been slumped over a steering wheel or a keyboard for hours. Try it and tell me how you feel.

Stretch It: Relaxing Chest and Shoulder Stretch

FitSugar — Thu, 19 Aug 2010 09:00:07 PDT

This woman may look like she's relaxing by the lake, soaking in the warm sun, but she's actually getting an amazing stretch in her chest, shoulders, and abs. This is the perfect stretch to do if you've been sitting hunched over a computer or steering wheel all day. It also feels great the day after doing tons of push-ups.

For details on how to do this stretch,

Sit on the floor with your legs extended straight out in front of you.
Place your palms behind your hips about six to eight inches away, with your fingers pointing away from your body.
Keep your hips firmly grounded as you gently press your chest and abs forward. To increase the stretch, lower your head behind you.
Hold for 30 seconds and then release.

Can't get off your seat? You can also do this stretch in a chair.

Strike a Yoga Pose: Bound Half Wheel

FitSugar — Mon, 19 Jul 2010 03:00:01 PDT

If you want to open your heart, both figuratively and literally, backbends are the way to go. There's no need to spring yourself into a challenging variation like Full Wheel when you can do a much more gentle variation like this one. Not only does it increase flexibility in your spine, but holding on to your ankles also allows you to deeply stretch your chest, shoulders, and the back of your neck. Because it doesn't require a lot of energy, this pose has both a calming and energetic effect on the body and mind.

Sanskrit Name: Bada Setu Bandha Sarvangasana
English Translation: Bound Bridge Pose
Also Called: Bound Half Wheel

For details on how to do this deliciously juicy-feeling stretch,

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your tush, and turn your heels out slightly so the outside edges of your feet are parallel with the outside edges of your mat.
With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel.
Wrap your hands around your ankles. If you can't reach them, step your heels closer to your body. Rock your weight from side to side so you can pull your shoulders in and bring your shoulder blades closer together.
Stay here for five deep breaths, actively pressing your feet into the floor to lift your hips up and increase the stretch in your torso and neck.
Gently lower your bum back to the ground, and take a counter-pose by hugging your knees into your chest.

Stiff Neck RX: Stretch Relief

FitSugar — Wed, 09 Jun 2010 10:00:10 PDT

We have all done it. Slept in a funky position only to awaken with a stiff neck. A crick in the neck is annoyingly awkward and painful to boot. After a long, hot shower, to loosen the muscles, try a few of these stretches for a little relief.

Source: Thinkstock

Stretch It: Shoulder and Neck Stretch Against the Wall

FitSugar — Fri, 14 May 2010 12:30:51 PDT

Suffering from tight shoulders and a stiff neck? Whether it be from a stressful job or a kick-ass weight training session at the gym, this stretch is sure to bring some instant relief.

Find a wall and then keep reading

Posture Perfect: Fix Your Forward Head

FitSugar — Fri, 30 Apr 2010 10:00:49 PDT

When I was a young dancer, my British ballet mistress told me I danced like a chicken. A far cry from the swan I longed to be! The problem was not with my arms or back but with my neck. I had serious forward head, that eager looking posture where your thrust your head forward from your body. Not only is it unattractive, especially in profile, it can be a pain in the neck. Here are two simple ways to deal with this common postural problem.

First: Stand at a wall with your heels, booty, shoulder blades, and back of your head against the wall. Now adjust your skull so your eyes are looking straight forward without having to move your eyeballs downward; think of the skull pivoting backward on the axis of the spine to do this.This might feel a bit weird, but should give you a sense of how forward your head actually is. Stay there for about 30 seconds and think about lengthening your spine and opening your chest.

Learn my second suggestion when you

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Second: The muscles at the base of the skull become really tight when your head thrusts forward. To train those muscles to lengthen and strengthen the opposite muscle group, try this simple exercise we call Nose Nods in the Pilates world.

Lie on your back with your knees bent and feet flat on the floor. Your nose should point directly toward the ceiling.
Keeping your neck long, slowly nod your head. The skull should pivot on the neck and your neck shouldn't move. Think of drawing an arc with your nose, but don't try to flatten your neck onto the floor.
Slowly return your head back to starting position. You should feel a small stretch at the back of your neck and a little muscular work near your throat.

Tight pecs can contribute to the problem, so be sure to stretch your chest too.

5 Good Morning Stretches

FitSugar — Mon, 15 Mar 2010 08:00:51 PDT

Instead of hitting the snooze button in the morning, I take the extra 10 minutes to stretch. It's a great way to get the juices going in the morning and ease away any stress or tension from the previous day's activity or a funky sleeping position.

Since stretching before breaking a sweat is debatable, I keep my morning stretches simple - I don't even have to leave the bed to do them! Try this simple stretching sequence when you wake up tomorrow to get your blood flowing and your body primed for your day.

Source: Jupiter Images

Stretch It: Seated Neck Release

FitSugar — Thu, 25 Feb 2010 10:00:24 PST

When I'm working at my computer all day, I can feel the tension building up in my neck and shoulders. Throughout the day, I try to remember to take breaks to get up and walk around, but this seated neck stretch really does wonders.

For details on how to feel this delicious neck release, and ways to feel a deeper stretch,

Sit on the floor in a cross-legged position, or in a chair with your feet flat on the ground.
Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch.
To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck.
Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.

Stretch It: Behind the Back Neck Stretch

FitSugar — Thu, 03 Sep 2009 12:30:13 PDT

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 PDT

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.