FitSugar

Work It Girl: One-Arm Assisted Wrist Stretch

FitSugar — Thu, 02 Apr 2009 08:00:00 PDT

The easy wrist stretch feels so good if your hands get sore from typing all day, and here's another stretch to add to your routine. Since you're focusing on each wrist individually, you can get a more intense stretch and it feels lovely.

For instructions on this stretch,

Sit nice and tall in your seat, with your feet flat on the floor. Extend your right arm straight out in front of your right shoulder. Turn your fingers down so your palm is facing away from you. Use your left hand to gently pull your fingers toward you. Stay here for at least five breaths, pressing hard enough to feel a good stretch, but making sure you're not feeling any pain.
Then let go of your right hand and turn your fingers up. Place your left hand on your right fingers and gently press your fingers toward you and hold for five deep breaths. Then release and repeat these two stretches with the left arm.
Repeat both stretches for a total of two times on each arm, and then shake out your hands to release your wrists.

You can take these stretches beyond your work life and into your workout. They're great to do after push-ups and planks.

Work It Girl: Easy Wrist Stretches

FitSugar — Thu, 12 Mar 2009 03:30:00 PDT

If you work on a computer all day long, typing and mousing, you are at risk for developing carpal tunnel syndrome. One way to help prevent this painful overuse injury is to regularly take a break from work and stretch your wrists. Here is an easy stretch you should do often at your desk.

To find out how to do these two stretches,

Sit nice and tall in your seat, with your feet flat on the floor. Bring the backs of your hands together in front of your chest, so your thumbs are pointing in. Press them together firmly, and lower your elbows slightly to increase the stretch. Hold for five deep breaths.
Then turn your hands around so your palms are touching, with your thumbs pointing away from you. Press every finger tip and the base of your palms together firmly, again lowering your elbows slightly to increase the sensations. Stay for five deep breaths.
Repeat these two stretches for a total of three times each. Then shake out your hands to release your wrists.

You can take these stretches beyond your work life and into your workout. They are great to do after push-ups and planks.

Stretch It: Kneeling One-Handed Wrist Stretch

FitSugar — Thu, 17 Jul 2008 14:30:00 PDT

If you work at a desk typing and mousing all day, or you use your hands in other ways, I'm sure your wrists could use a break. This is one of my favorite wrist stretches. Just make sure to take your shoes off.

If you want to know how to do this stretch then

Begin sitting on both heels.
Lift your right leg up, bend your knee, and place your right foot on the ground. Lift your right toes so you can slip your right hand underneath, with your palm facing up. Make sure your toes are all the way up to your wrist crease. Actively press your toes into the base of your hand as you pull your arm straight up to increase the stretch.
Hold like this for 30 seconds and then sit back on both heels. Shake out both hands and then do this stretch with your left wrist.

Work It Girl: Wrist Stretch

FitSugar — Wed, 05 Dec 2007 10:15:00 PST

If you spend the majority of your days at a computer typing and mousing, chances are your wrists are not loving it. It's so important to give them a rest, so try this wrist stretch at your desk. You can do it on any surface, even on the ground, so if your coworkers think stretching is weird you can try it at home.

Stand next to a desk or some other stable surface that is lower than your hips.
Turn your hands around so your fingers are pointing towards your body and place them on the desk.
Keep your back long, relax your shoulders away from your ears, and walk your feet back a little so you feel a nice stretch in the front of your wrists.
After five slow breaths, slowly peel your fingers and hands off the desk (after about 20 seconds), give your arms a little shake, and circle your hands in both directions.

Stretch It: 2 Wrist Stretches

FitSugar — Wed, 13 Jun 2007 02:30:00 PDT

I'm sorry to say, but our wrists are pretty weak. That's no insult - it's the truth! They're skinny and delicate, and they have tiny muscles. Plus people don't spend too much time doing wrist strengthening or flexibility exercises.

If you type a lot, play a musical instrument, or spend a lot of time balancing on your hands, you can end up with sore, overworked, or injured wrists. Here are some great stretches you can do to increase flexibility in your hands and wrists.

Sit on your heels and place your hands on your mat with your fingertips facing your knees. If this stretch feels too intense, lift your hips off your heels a little. Stay here for 5 deep breaths, or as long as you want.
Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. Don't worry about keeping your legs straight - this is a wrist stretch, not a hamstring stretch. Stay here for 5 deep breaths, or as long as you want.

I love how good these two stretches feel - my wrists feel so much more open after I do them. If my wrists get sore after blogging all day, or practicing Crow for too long, I always feel better after stretching them out.

Strike a Yoga Pose: Upward Facing Dog

FitSugar — Fri, 27 Apr 2012 19:44:43 PDT

Just about as common as Downward Facing Dog, Upward Facing Dog pose, or Up Dog as I like to call it, not only elongates and increases flexibility in your spine, but it's a great pose for opening your chest, throat, shoulders, and the front of your thighs. When doing this pose, try not to tense your glutes or crunch your lower back. If it hurts your wrists to have so much weight in your palms, make sure to activate your fingertips rather than putting all your weight into the heels of your palms.

Sanskrit Name: Urdhva Mukha Svanasana
English Translation: Upward Facing Dog Pose

Keep reading to find out how to get into Upward Facing Dog.

How to Warm Up For Every Type of Workout

Leta Shy — Wed, 28 Mar 2012 13:16:18 PDT

You know that you should warm up no matter what, but if you ever wondered what exactly you should be doing, here are specific warm-ups for different kinds of workouts.

Yoga: Think you don't need to warm up before yoga? Think again. Warming up before your class can help your performance and keep you from being sore the moment you stretch out into Downward Dog. Keep your wrists, shoulders, and back muscles loose with these four upper body warm-up ideas you should do before your next yoga class.

Running: Walking briskly or jogging is an easy way to warm up for your actual run. But if you want to warm up in a way that targets your muscles specifically, dynamic warm-ups are the way to go. These warm-ups raise your heart beat and loosen tight muscles while you perform the moves, making you primed to have a good run. Try this short dynamic warm-up before you go out for your run.

Find out more ways to warm up after the break.

Healthy Computing: How to Create an Ergonomic Desk

Anna Monette Roberts — Mon, 12 Mar 2012 01:39:47 PDT

You might not be able to swing a professional ergonomic evaluation, but you can make simple changes to your desk environment to sit up a little bit straighter and avoid neck, wrist, and back strains. While ergonomics is about proper seating position, it also includes common habits you might be unaware of, like your line of sight toward a computer screen and how you type. Try out these adjustments to your work space and your moving habits, and tell us if you notice the difference.

To sit ergonomically, your knees and ankles and shoulders to wrists should be positioned in 90-degree angles to your keyboard. If you are on the shorter side, keep a footrest underneath your desk, so your feet aren't dangling. Your back should remain neutral, with something supporting your lumbar spine. Here's a helpful diagram of correct sitting and typing ergonomics.
Keep your keyboard, mouse, and phone within your forearm's length. When you are typing or clicking on your mouse, your wrists should be in a neutral position (not angled up or down) and up in the air rather than rested on the table or on a squishy "wrist support." Resting your wrists actually places greater strain on the sensitive tendons. Also, your elbows should remain close to your body throughout the day.

Find out more tips by clicking here.

What You Shouldn't Put on Before Yoga Class

Jenny Sugar — Fri, 09 Mar 2012 01:36:42 PST

Black leggings? Check. Cute tank top? Check. These are musts when it comes to taking a yoga class, but aside from these clothes you shouldn't wear to yoga class, check this list to find out what else you shouldn't put on.

Lotion: Slathering on hand lotion is something we do every day, but be careful not to put it on right before a yoga class. As soon as you begin to sweat, your hands will become slippery and can quickly become dangerous. Wash your hands thoroughly before class to reduce the spread of germs and ensure a solid grip. The same goes for lotion on other exposed areas. Any pose where you are skin-on-skin, such as Crow or Tree (if you're wearing shorts) will result in slipping, instead of remaining stable.
Bracelets: Although many people practice yoga while wearing jewelry, wrist and ankle bracelets can be distracting. When you're doing Bound Extended Side Angle, do you really want to wrestle with your bangle, trying to push it out of the way so your left hand can clasp your right wrist? If you need to accessorize, go for earrings or rings.

Keep reading to find out what else you shouldn't put on before doing yoga.

Shower Stretches

FitSugar — Fri, 09 Mar 2007 04:00:00 PST

I love to stretch in the shower, it is one of those rare times when I get to slow down. I turn on the soothing hot water, light some candles, play some relaxing music, and let the warm steam envelop me.

There are a three stretches that I love to do in the shower, just because it feels so good to close my eyes and calm my mind. Plus, the steamy water does a wonderful job warming my muscles, so they're easier to stretch.

Come into a wide squat in the middle of your shower so you can feel the hot water gently pouring onto your lower back. Stay here for a minute or so, dropping your chin towards your chest and extending your arms out in front of you. It feels amazing, especially if your lower back bothers you.

Want to see the other two stretches? Then

This stretch is for your neck. Stand so the back of your head is in the stream of water. Interlace your fingers and place your open palms on the back of your head. Gently and slowly press your head down, tilting your chin in towards your chest. It stretches the back of your neck and lengthens your spine.

To stretch out your shoulder and wrists, place your right palm on the front wall of the shower (away from the water). You want your fingertips facing to the right, feeling your wrist opening up. You can stay here or if you want to stretch it even more, walk your body towards the left, gazing over your left shoulder. Stay here for a minute or so and then switch to the left side.

Let me know what you think or if you have any other ideas for shower stretches. Post your thoughts or pictures in the Yoga Stretch and Tell Group.