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Stretch Your Stretching Knowledge

FitSugar — Thu, 12 Nov 2009 04:30:00 -0800

Stretching is one of the three essential elements of fitness, along with strength training and cardio. But many of us neglect the flexibility portion of our workouts. But do you know better? Let's stretch our brains for a change and see how much you know about stretching.

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Do You Stretch in Public?

FitSugar — Thu, 05 Nov 2009 03:47:00 -0800

I am a busy woman with tight legs and have found waiting for the elevator is a great time to stretch my calves. I have been known to stretch my quads on the subway platform, and my back at the airport.

Go Splits! 8 Stretches to Get You There

FitSugar — Thu, 23 Jul 2009 04:30:19 -0700

When I think of doing the splits, I immediately think of cheerleaders and pom-poms, but you too can become flexible enough to get all the way to the floor. It requires flexible hamstrings and open hips, so if you practice these eight stretches, you'll be on your way to doing full splits in no time. Doing splits regularly will keep your hamstrings and hip flexors limber, which is great if you're a runner, biker, or skier. Not to mention, it's also a great party trick to impress your friends.

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Stretching 101: Three Simple Tips

FitSugar — Mon, 13 Jul 2009 04:30:41 -0700

Long considered on a lower tier than the other two elements of fitness - cardio and weight training, flexibility training is key to keeping you on the road and in the gym.

Stretching and its merits can be confusing, but one thing is clear: cold muscles do not respond well to stretching. When a muscle is warm it is less likely to tear, so it is best to stretch after you have broken a sweat. This means warming up for physical activities doesn't necessarily involve stretching. Dynamic warmups are generally the way to go, where you loosen your joints through movement and warm up your cardiovascular system.

Whether you are warm or not, ballistic stretching is always a no-no. That means no bouncing when stretching, since bouncing is a great way to tear a muscle and you don't want to do that. What you want to do is lengthen the muscle fibers, which ultimately increases the range of motion of your joints and this helps keep injuries at bay.

Learn how to maximize your stretch.

Stretch It: Summer Concert Series

FitSugar — Thu, 02 Jul 2009 16:04:55 -0700

This is a different kind of Summer concert series: a series of stretches! Because while you're never too old to go see live music, being on your feet all day doesn't get any easier as you age. It can be tough on your back and your leg muscles, especially if you worked out earlier in the day. But doing some simple, subtle stretches between sets or before, during, and after the show can keep you rocking all day. Here are a few ideas.
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Low Back Pain? Try Stretching Your Hip Flexors

FitSugar — Thu, 25 Jun 2009 03:38:51 -0700

After doing a sprint interval workout, my running buddy complained that sprinting often made her low back feel tight. I had a notion that her psoas might be tight. This muscle is a major hip flexor and it attaches to the low spinal vertebrae. When the psoas gets short and tight from activities like sprinting, it can yank on the vertebrae, creating a sensation of tightness. The good news is that stretching out the hip flexors can alleviate a lot of lower back pain. Once you are warm, and especially after a run or sprinting session, you should stretch your psoas.

Learn two ways to stretch your psoas.

Speak Up: What's Your Favorite Body Part to Stretch?

FitSugar — Tue, 19 May 2009 10:00:00 -0700

A lot of you 'fessed up that you neglect stretching, but I can't imagine not stretching as part of my fitness routine. From complex yoga poses to the simplest hip openers, stretching makes me feel relaxed and refreshed and keeps me from getting sore or stressed out. I particularly love stretching my hamstrings, but tell me: what's your favorite part of the body to stretch or your favorite stretch to do?

You Asked: When to Stretch?

FitSugar — Wed, 06 May 2009 09:00:00 -0700

Hiya Fit,
I still consider myself to be a novice runner and am plagued with lower leg issues - mainly shin splints. I realize how important stretching is to prevent these types of issues but am just confused on when to stretch. So, I've got a question for you. For a runner, what are the best stretches to do before a run, the best stretches for right after a run, and the best stretches for rest days?
Thanks!
- Running Newbie

This is a great question, especially since stretching has long been associated with warming up. Learn when to stretch when you read more.

Stretching is a great way to increase flexibility, but is best done after you run or work out when your muscles are warm and pliable. This doesn't mean you skip warming up. The best way to prepare your body for running is to walk briskly or jog slowly for five to 10 minutes. This really applies to all kinds of cardio workouts: warm up with an easier form of what you will be doing. Bike in an easy gear or use the elliptical with low resistance and slight incline. Also consider doing a dynamic warmup for running, by doing slow and exaggerated motions of running: high marches, butt kicks, heel walks, toe walks, and then some walking lunges.

When you are done with your run - remember to cool down by going more slowly for the last five to 10 minutes, depending on the length of your run, to get your heart rate down - you should stretch. Here are some stretches I recommend post-run. As for shin splints, make sure to keep your calves flexible with these stretches, which you can do every day after you've walked for a bit, and check your gait. Here are some tips to help prevent shin splints.

Have fun running!

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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

Fit Tip: Include Cardio, Strength Training, and Stretching in Every Workout

FitSugar — Thu, 12 Feb 2009 13:00:00 -0800

When it comes to exercise, there's a huge push to do cardio. It burns calories, reduces stress, helps you lose or maintain your weight, helps relieve muscle soreness, and is good for your lungs and your heart. While that's true, cardio isn't the only thing your body needs. It's also important to strength train to tone your muscles, increase your metabolism, and increase your muscle mass. Of course you also need to stretch as well to increase flexibility, which will prevent injury.

So a good rule of thumb is to include all three - cardio, strength training, and stretching - in every workout. You can start with 30 minutes of jogging, followed by 20 minutes of dumbbells exercises, and finish with 20 minutes of yoga. Not only will your entire body feel worked, but doing all three every time you exercise will make sure you don't neglect one type of training.

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