FitSugar

5 Easy Hamstring Stretches

Jenny Sugar — Thu, 08 Mar 2012 09:15:30 PST

Are the backs of your legs tight? It's important for the health of your back, hips, and knees to keep your hamstrings flexible so do these five easy stretches to target this commonly tight area. Try them at the end of your next workout, when your muscles are warm.

Source: Thinkstock

Snow Shovel Stretch: Lower Back

FitSugar — Fri, 28 Jan 2011 04:00:17 PST

This post is dedicated to all on the East Coast. After getting hammered this Winter, I want to give you kudos for all the shoveling you're likely doing. You're burning tons of calories digging out your car and cleaning up the sidewalks. This practical workout will tone your core and buff up your upper body, but all that bending and lifting heavy loads of the white stuff can really do a number on your back. Take a break to relieve your sore low back and tight hamstrings by giving these two stretches a try to relieve your sore lower back and hamstrings. If you don't live in a Winter wonderland, these stretches provide sweet relief when sweeping and mopping.

Here's how to do the first forward bend stretch.

Stand with the shovel in front of you, holding the handle with both hands.
Begin to walk your feet back, lowering your chest, and stopping once your feet are underneath your hips.
Relax your head and draw your shoulders away from your ears. Stay here for at least 30 seconds, breathing deeply and allowing your lower back to release.

For another stretch you can do right after this one to deepen the stretch in your lower back and target your hamstrings, keep reading

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: Spinal Stretch on the Ball

FitSugar — Thu, 18 Nov 2010 06:24:10 PST

Hands down, this is one of my favorite stretches to do on an exercise ball. It feels good on your back, but also gives your abs, chest, and shoulders a wonderful stretch. It's the type of stretch you do and immediately say, "ahhh."

To learn how to do this relaxing stretch

Sit on an exercise ball, lean back, and walk your feet out so the ball is now underneath your spine. Keep your knees bent and your feet hip distance apart for stability.
Slowly walk your feet away from you to straighten your legs.
Extend your arms overhead to increase the stretch.
Stay here for 30 seconds, breathing deeply as you lengthen through the spine.
To release, walk your feet in and sit up.

I try to do this stretch after spin class or long bike rides. It's a great antidote for hunching over handlebars or a keyboard.

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

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.

Stretch It: Double Quad Stretch

FitSugar — Thu, 12 Aug 2010 12:00:04 PDT

All you runners and bikers out there, I feel your pain. Our quads can become so tight and sore that we crave a good stretch for the front of our thighs. Kneeling Shin Stretch feels good, but if that's too easy for you, take it to the floor. This makes the stretch intense, but also relaxing.

To hear how to do this stretch

Kneel on the floor with your knees together. Separate your feet so you can sit your tush on the ground in between them. Use your hands to roll your calves out of the way.
Take a look at your feet and curl the arches around the curve of your bum, so your toes are pointing behind you and slightly toward one another.
Shift your weight back and bring one hand behind you and then the other. Stay here or come to lie all the way down, flat on your back. Try to keep your knees as close together as possible to feel a deeper stretch in your quads. Bring your hands to rest on the soles of your feet or lift your arms overhead. This stretch can feel really intense on your knees, so if you feel any pain, sit back up. You don't want to risk injuring yourself.
Hold for 30 seconds and when you're ready to come out, lean into your elbows and press yourself back up to a seated position.

Stretch It: Elbow Pec Stretch

FitSugar — Thu, 05 Aug 2010 08:00:05 PDT

I love my personal trainer, and boy does she love push-ups! We did tons of variations yesterday including Diamond Push-Ups, and now my pecs and the front of my shoulders are so unbelievably sore. She thought they might be, so before I left, she showed me this stretch to do that perfectly targets the front of my upper torso.

To learn how to do this simple stretch that feels so good

In a standing or seated position, lift your arms overhead. Bend your elbows and clasp your fingers behind your head.
Actively draw your elbows back as you press your chest forward. Stay here for 30 seconds.
Then tilt and turn your head slightly in all directions, trying to find positions that deepen the stretch even further.

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.

6 Essential Post-Workout Stretches

FitSugar — Tue, 27 Jul 2010 07:00:05 PDT

If you're not stretching after your cardio or strength training workout, you'll most likely end up with tight, sore, or aching muscles the next day. Not only that, but stretching also increases your flexibility, which makes you less susceptible to fitness injuries. I think my favorite thing about a good stretching session though is how calm and relaxed I feel afterward, so stretching is good for your body and your mind.

Here are six essential stretches I always include in my post-workout stretching routine. Each one targets different areas of the body, so by the end, you'll have stretched all your major muscle groups.

Butterfly: Hips and lower back	Seated Wide Straddle: Hamstrings and lower back	Tipover Tuck: Hamstrings, chest, and shoulders
Foot and Hip Flexor Wall Stretch: Hip flexors, calves, and feet	Lying Side Quad Stretch: Quads and shins	Half Wheel: Quads, abs, shoulders, and neck