FitSugar

Stretch It: Upper-Back Camel Against the Wall

FitSugar — Wed, 20 Aug 2008 14:30:00 -0700

Backbends feel so invigorating, but doing a full backbend requires so much energy and upper-body strength that sometimes I need a less-intense stretch. This is a variation of the Yoga pose Camel, and it utilizes a wall to help you bring the stretch more into your chest, shoulders, and upper back. It feels so different than doing it on your own.

To give this one a go read more.

Kneel down in front of a wall, and place your knees all the way up to the edge where the floor and wall meet.
Now arch back and bring both hands to your heels. Release your head between your shoulder blades.
As you lean back, actively press your thighs and hips against the wall, and put weight into your hands so you can lift your chest up and bring the stretch into your upper back.
Stay here for 30 seconds, continuing to press your pelvis forward and your ribs toward the ceiling.
Then lift your torso back up, walk your knees away from the wall, and release your lower back by folding forward into Child's Pose.

Stretch It: Chest Opener Against the Wall

FitSugar — Wed, 13 Aug 2008 13:15:00 -0700

I don't know anyone who couldn't use a good stretch in their chest and shoulders. This stretch is great because it allows you to focus on one side at a time, plus you can do it anywhere there's a wall or pole. If you sit and type all day, or if you commute long distances you have to try this chest-opening stretch. It certainly perks me up after blogging all day.

To find out how to do this, read more.

Stand facing a wall. Place your right palm on the wall so it's in line with your shoulder, and point your fingers to the right.
Keep your right hand planted firmly, and bend your left arm behind you to encourage your left shoulder to open.
Now walk your feet to the left and stop when you feel a good stretch in your right shoulder and chest.
Hold for 30 seconds and then walk your feet back to the right. Then do this stretch with your left hand on the wall.

Partner Yoga Pose: Triple Hill

FitSugar — Fri, 21 Mar 2008 16:05:00 -0700

I love when I can find ways to stretch my shoulders, chest, and back since swimming and working at a desk all day can make them so tight. This partner yoga pose called Triple Hill gets its name from the two humps your bums make and the tall "hill" bump your arms make. It's a great total-body stretch like Downward Facing Dog, but since you're standing up and leaning against a partner, you'll get more of an intense stretch in your upper back, shoulders, and hamstrings.

To find out how to get into this partner yoga pose read more.

Stand facing your partner about a foot apart.
Raise your hands overhead so you can touch your palms together, with your arms shoulder-width distance apart.
Keeping your palms pressed together, both of you slowly walk backward until your hips are over your heels and your foreheads are touching.
Arch your spines down but be sure to keep your abs engaged. This will help to increase the stretch in your hamstrings, chest, and shoulders.
After five or so breaths, both of you can lower your heads down, drawing your chins to your own chests to feel an amazing stretch in the back of your necks. Hold for another five or more breaths and then both of you can lift your heads back up.
To release, slowly walk your feet towards one another coming to a standing position, and lower your arms back down at your sides.

Stretch It: Pec Stretch

FitSugar — Thu, 24 May 2007 03:15:00 -0700

We all spend so much time crouched in front of computers it is no wonder we have tight chests and arms. Well this short (just 2 moves!!!) stretching series is great for opening up your chest and stretching out your arms.

Hold for 3 - 5 breaths

Clasp your hands behind your back keeping your elbows straight.
Actively open your shoulders and squeeze your shoulder blades together.
To increase the stretch, look up.

Interested in seeing how to increase the stretch? Then read more

Hold for 3 - 5 breaths

Keeping your hands behind you, bend forward to significantly increase the stretch.
Try to raise your arms as high as you can, if your shoulders are really tight that might prove difficult but try anyway. Let gravity take over while you breathe.
Keep your weight evenly balanced between your toes and your heels.

In both variations, you are primarily stretching your pec major and your biceps. REMEMBER, never force a stretch!!!

Stretch It: Sleeping Shoulder Stretch

FitSugar — Mon, 22 Jan 2007 12:15:17 -0800

People are always asking me "What's a great way to open your shoulders?" Have I got the stretch for you . . .

Start in a seated position on your mat with your legs extended straight out in front of you.
Bring one arm at a time behind your back so your fingertips are facing away from you.
Begin to walk your hands further away from your head, trying (if you can) to keep your arms and hands in a straight line behind your shoulders.
Go as far as you feel comfortable and hold for 5 or 10 breaths (or longer if you love it).
SLOWLY walk your hands back in - come to lie down on your back, hugging both knees into your chest and wrapping your arms around your shins to release your lower back and your shoulders.

Intense, isn't it? Intensely amazing, I think.

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.

Stretch It: Chest Opening Spinal Twist

FitSugar — Thu, 05 Jun 2008 11:00:00 -0700

I feel that no matter what you do, everyone can benefit from twisting and stretching their spines. Here is a wonderful stretch that will seriously open your chest, too.

Music: "Midnight Drive" by Phillip Emanuel

For a detailed description of how to get into this stretch read more.

Begin on your hands and knees.
Move your right hand a few inches to the left and then lift your left arm straight up towards the ceiling. Stay here for a second or two. Lower arms and thread the space between your right hand and your knees, lowering your left shoulder and head all the way to the ground.
Now raise your right arm straight into the air and lower it behind you as much as you can, feeling an opening in your chest. To deepen the stretch, you can wrap your right hand around your lower back and hook your fingers around your upper left thigh. Stay here for at least 30 seconds, actively pressing the back of your left palm into the ground.
Then release by planting your right hand and then your left back on the ground, so you're in the start position (on your hands and knees).
Repeat this stretch on the other side.

No Equipment Necessary: Tabletop Lift

FitSugar — Tue, 27 Oct 2009 10:00:57 -0700

Tabletop may look easy (shown in the photo on the left), but once you hold it for a while, you'll feel your thighs, booty, and triceps burning. It's also a great exercise that will open your shoulders and chest. Here's a variation that will strengthen your core and increase flexibility in your lower back and hamstrings.

To give it a try read more.

Start off sitting on your bum, so your hands are planted eight inches behind you. Bend your knees and place your heels about a foot away from your hips. Make sure they are hips-width distance apart.
Inhale and lift your hips off the ground so your torso is parallel with the floor and your arms are straight. Your hands should be directly underneath your shoulders and your ankles underneath your knees, so make small adjustments if you need to. Lower your head behind you to increase the stretch in your chest and neck.
Hold for a complete breath, and then keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. Engage your abs and try keep your spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into the first position.
Do three sets of 12 to 15 reps, flowing from one to the other, pivoting on your hands and heels. To make this move more challenging, hold each position for longer.

I love a full body exercise, don't you?

Class Act: Skinny Jeans Fitness Workout

FitSugar — Tue, 20 Oct 2009 14:43:33 -0700

I won't lie, the name caught my attention: Skinny Jeans Workout, a place where denim and my hamstrings collide. I find the fashion / fitness connection slightly amusing, but the 45 minute class left me more than slightly sweaty. It truly is a sculpting workout that borrows from a diverse array of fitness methods. We did lunges of all sorts, from the basic forward variety to the criss-crossing curtsy lunge. We did squat variations. We even did multiple Warrior 3s. My legs and glutes were worked from all angles ensuring that every fiber was taxed. There were sections of the workout that felt rather balletic too; these moves really worked the deep glute muscles that help lift the seat. The class kept moving, and my heart rate stayed pumping for most of the class. The first 35 minutes of the class are standing and there is an emphasis on standing tall and keeping your chest open, since part of looking good in your skinny jeans is postural. I have heard that slouching can make a person look 10 pounds heavier. The ab work is very Pilates based, with cuing to keep the abs pulled to the spine - a phrase you can't make it through a Pilates session without hearing repeatedly.

I will definitely take this class again and recommend it. This class is currently offered at many Equinox locations, but look for a version at a gym near you.

Stretch It: Shoulder Releasing Spinal Twist

FitSugar — Fri, 09 Oct 2009 09:00:58 -0700

Tense shoulders are a symptom of stress and working at a computer all day, so take a break, get on the floor, and give this relaxing stretch a try. It's a variation of the chest opening spinal twist, and it'll not only relieve tension in your shoulders, but you'll also get a nice stretch in your lower back.

To learn how to get into this pretzel of a stretch, read more.

Begin on your hands and knees in a tabletop position.
Lower your left shoulder to the floor as close to your right hand as possible, while keeping your hips stacked over your knees (they like to sway to the right).
Extend your left arm straight out and hold your wrist with your right hand. Gently pull your left hand away from you, feeling the stretch in your shoulder. Actively press your hips to the left to increase the spinal twist.
Stay like this for 30 seconds then come back to your hands and knees. Repeat this stretch on the other side.