FitSugar

Which Part of Your Body Is Least Flexible?

FitSugar — Thu, 29 Jan 2009 09:00:00 -0800

Since I teach yoga, people are always asking me which poses they can do to stretch the least-flexible parts of their bodies. Swimmers complain of tight shoulders, runners continuously have tight hamstrings, and people who sit all day experience have tight hips. Stretching your muscles every day, throughout the day, can definitely increase your range of flexibility. So which part of your body could use the extra attention?

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Dos and Don'ts of Stretching

FitSugar — Thu, 20 Sep 2007 14:30:00 -0700

Have you been stretching? Stretching is one part of exercising that a lot of us let slip out of our routine. The thing is that stretching is actually really, really good for injury prevention as well as calming you (and your muscles) down after a good workout.

For a great list of stretching protocols, visit RealBuzz.com. In the meantime here are some highlights on what you should and shouldn't be doing:
Do . . .

Ensure that the muscles being stretched are thoroughly warmed-up
Stretch at the end of your training session
Relax
Breathe easily
Hold each stretch for a minimum of 30 seconds
Follow an all-over body program for stretching to avoid postural imbalances
Follow correct technique – see the realbuzz.com guide ‘Exercises & Stretches - The no-nonsense guide’ for detailed stretching information and photographs
Avoid pain, stretching should NEVER be painful!

For the don'ts, just read more

Don’t . . .

Try and stretch cold muscles – it’s a recipe for injury
Stretch before your warm-up or workout
Bounce or rock whilst holding a stretch – you could overstretch and cause an injury
Hold a stretch for just a few seconds
Hold your breath
Focus on just leg stretches or just upper body stretches

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Yoga and Running: Opposites Attract

FitSugar — Thu, 20 Sep 2007 11:45:00 -0700

Yoga is great for stretching and toning your muscles, and increasing flexibility, but as far as a great cardio workout for your heart, it doesn't quite cut it.

That's why running is the perfect complement to yoga. It's practically the opposite of yoga on the exercise scale. Nothing gets the blood flowing and your heart pumping like a good run. On an average mile run, your foot will hit the ground 1,000 times. The force of impact can be 3 to 4 times your weight, so it's no wonder that many runners complain of lower back and knee pain, tight hips and hamstrings, and sore feet.

Running works your lower body brilliantly, but it leaves your upper body in the dust. This imbalance is what can cause so many problems for runners, so that's where yoga comes in. Yoga works your upper body (another reason I love vinyasas) and stretches out tight muscles. It also increases flexibility, which can prevent injury, so you'll be able to run for many years to come. Running and yoga can work as a team to keep your muscles strong and supple, and your bones in alignment.

Although both can be quite meditative and relaxing, neither one is a substitute for the other. Whether you focus more on running or yoga, try to strike a balance since the two compliment each other so well.

Fit's Tips: If you are a die-hard runner, try to remember to make time for stretching before or after your runs. You might even want to throw a weekly yoga class into your routine. On the other hand, if you are more into gentle exercise like yoga and stretching, you've got to remember to work your heart too. Add 20 minutes of heart pumping exercise (it doesn't have to be running), 2-3 times a week. Incorporating cardio and yoga will make your body and mind stronger and more balanced.

Strike a Yoga Pose: Cobra

FitSugar — Mon, 10 Sep 2007 04:00:00 -0700

Some yoga poses require a ton of strength such as Crow, and other poses involve balance such as Standing Hand to Big Toe. Then there are those poses that are all about relaxing and gently stretching your muscles. Cobra is one of those poses that's all about feeling good and breathing. As you increase flexibility in your spine, you are also opening your shoulders and chest (heart), which makes you feel light and ready to give and accept love.

Sanskrit Name: Bhujangasana
English Translation: Cobra Pose
Also Called: Snake

Lie on your belly, on either a thick yoga mat, cotton rug, or a carpeted surface. Since your hip bones will be on the ground, you want to make sure they are padded and won't bruise. If you were doing some standing or seated poses before this, feel free to take a vinyasa to get back to Downward Facing Dog, and then come to lie on your belly.
Bring your legs together so your knees are touching. Then extend your arms straight out in front of you.
As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you want, keeping your elbows slightly bent. If your back is really flexible, you can begin to straighten your arms.
Actively roll your shoulders back and down away from your ears, elongating your neck. Keep looking in front of you, or if you want more of a stretch, drop your head back between your shoulder blades.
Stay here, opening through the chest, making sure to relax all your muscles (don't clench your butt). Take deep breaths, at least 5 or more, and then slowly lower your chest back to the ground. Lay your arms next to the sides of your body and bring one cheek to the ground.
When you're ready, you can bring your hands by your shoulders, press into your arms, bend your knees and come into Child's pose to release your lower back and neck.

Not Everyone is Naturally Flexible

FitSugar — Fri, 07 Sep 2007 07:30:00 -0700

When I took my first yoga class 7 years ago, my ego took a huge slap in the face. I went to fold forward, and I couldn't touch my toes - everyone could do it (really, even the old guys). Of course comparing yourself to others isn't the point when it comes to yoga (and can cause injury when you try to copy others), but I hadn't leaned that yet so I pushed myself really hard.

The teacher came up to me and whispered very sweetly, "These folks have been practicing for years. Everyone's body is different, so don't compare yourself to others. When they started, they couldn't touch their toes either. It takes time to open our muscles, so don't be so hard on yourself." I'll never forget that little pep talk and how much she inspired me. I started going 3 times a week, and I have to say that my flexibility improved very quickly. She was right, it just took time.

Some people tend to be naturally flexible (like contortionists), and others have to work hard to increase their flexibility. Just because you aren't flexible at the present moment, doesn't mean you'll never be. Your muscles, tendons and ligaments are screaming to be stretched regularly, and all you need to do is devote time every week to make it happen.

Want to hear some tips for increasing your flexibility, safely? Then read more

Only stretch when your muscles are warm. This will ensure that you don't pull a muscle. I love to stretch after a run because I'm all warmed up already. Plus stretching prevents soreness later.
Don't push yourself too hard. Know your own limit and listen to your body. If you try to stretch deeper, and you begin to feel pain or strain, back off.
Muscles are like chewing gum. When they are warm and stretched slowly, they'll respond much better. So move with complete awareness, and gently move deeper into poses.
Be consistent. In order to experience any progress in your flexibility, you must stretch regularly. This means you should stick to doing your stretching routine at least 3 times a week. You'll be surprised how soon you see your body changing.
Stay in yoga poses for a while. I'm not talking torturing yourself, but sometimes holding a pose for just 5 breaths might not be enough. Give your body a chance to settle into poses, especially ones that may be hard for you. I love to hold Pigeon pose, Butterfly, and Seated Straddle for at least 3 minutes. I feel so open and light afterwards.
Don't compare yourself to yourself. Just because you could touch your forehead to your knee in Head to Knee pose yesterday, doesn't mean your hamstrings will be psyched to do it today. Since your body changes everyday, just concentrate on the present moment and what your body is capable of doing right now.

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Strike a Yoga Pose: Camel to Child's Pose

FitSugar — Wed, 29 Aug 2007 03:00:00 -0700

Doing stretches for your back not only feels good physically, but they are also energetically stimulating. Backbends open the muscles near your heart. This is the location of your 4th chakra which is associated with love and compassion. It allows us to feel peace and a sense of being centered.

Backbends also open your hips, where your 2nd chakra is located, which is associated with sex and creativity. This chakra is all about having a strong personal identity and the ability to accept change. Poses like Camel (Ustrasana in Sanskrit) are great if you are feeling lonely, sad, bored, or tired.

Backbending poses can feel really intense, so after you do one, it's great to do a forward bending counter pose like Child's Pose.

Kneel at the front of your mat, keeping your knees under your hips (hip distance apart). Look back and make sure your shins, ankles and feet are parallel to each other.
Put both hands on your hips, and gently arch back, just beginning to warm up your lower back and quads.
When you're ready, reach your right hand down towards your right foot. If your back is less flexible, stay here for 5 breaths and then switch to the left side.
If your back is feeling good, bring your left hand down, so that both hands are reaching for both feet. Stay here for 5 or more breaths, pressing your hips forward, and dropping your head to look behind you. Try to keep your knees under your hips (they tend to slide out wide).
Come up slowly, sit on your heels, and lean forward into Child's Pose. You can do it with your hands by your feet, or stretch your arms out in front of you.
Repeat this series (Camel to Child's Pose) a few times to give you energy and increase flexibility in your back, chest, hips and quads.

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Do you find it easier to stretch when the weather is hot and humid?

FitSugar — Mon, 09 Jul 2007 07:30:00 -0700

Stretching is one of my favorite activities and warm weather really inspires me to work on my flexibility. The heat seems to make me more pliable and the stretching even more enjoyable. Does the warm weather have that affect on you too?

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5 Things Every Workout Should Include

FitSugar — Tue, 29 May 2007 02:30:00 -0700

Here are five simple things to include in your workout if you want it to be safe and effective:

Warm-up: Among other things a warm-up leads to efficient calorie burning, injury prevention and prepares the body for the workout.
Cardio: A cardio workout is great for the cardiovascular system and plays a very important role in weight management.
Cool-down: Among other things a cool-down prevents blood pooling, reduces the chances of dizziness or fainting and slowly brings the heart rate back down.
Flexibility Training: This maintains joint range of motion and reduces the risk of injury and muscle soreness.
Strength training: This creates strength and good posture, reduces the risk of lower back injury and is also a key player in weight management.

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Hilary Duff Hearts Pilates

FitSugar — Fri, 27 Apr 2007 11:45:00 -0700

Pilates has been all the rage for a while now, but now the younger generation of Hollywood hipsters is getting hip to working their core. Could Pilates be how Hilary Duff went from being self described as too skinny to being in the best shape of her life? She credits her long and lean body to doing Pilates 3 times a week.

It is no secret that I love Pilates too, and here's why:

Flat Belly: The most fundamental move in Pilates is pulling your navel to your spine with every exhale to engage your deep abs. You keep the deep abs engaged while you inhale too. Working your deep abs flattens your belly and decreases the diameter of your waist. When you work the tops layer of abs, the 6 pack muscles, they bulge out. Not only is that not too attractive, it doesn't support your spine or pelvis. Every breath you take is another opportunity to work your abs.
Long and Lean Muscles: Pilates is all about controlling motion, this way you work the muscles as they shorten and lengthen. This way when new muscle is formed it is long, not bulky.

There are more reasons and more pics of Hilary, so read more

Springs: It is the spring resistance on all the Pilates equipment that makes them unique. The play in the springs forces you to control your motion in every exercise. Plus as the spring becomes taut it provides more resistance, challenging your muscles even more.
Flexibility: You work all your joints through their entire range of motion, so your muscles get stretched in almost every exercise. This also helps those muscles lengthen as they strengthen.

My only word of caution: If you find an instructor you love, don't tell everyone you know about her. Hilary's only complaint about Pilates, as she told Self magazine, is her teacher is so over booked since she raved about her to all her friends; she has trouble getting an appointment.

View 9 Photos ›

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The Skinny On: Stretching

FitSugar — Tue, 07 Nov 2006 13:35:00 -0800

You push yourself to your limits when doing cardio, but do you stretch yourself to the limit afterward? Many trainers agree that people neglect regular stretching as part of their fitness plan and they're sorely (pun intended) missing its benefits.

I am here to tell you that a little stretching goes a long way. Stretching regularly helps prevent injury by increasing the range of motion of the joints and thereby improves performance. A muscle that can work through its full range of motion is a stronger muscle.

It also counteracts the tightness that happens just from your basic daily activities - like wearing high heels (these make your calves tight). Stretching keeps you limber, lithe and agile. Who wouldn't want that?

So now that you know more about the benefits of stretching, you're going to need to know how to do it. To learn a few tips on stretching, read more

Stretching should never, ever cause pain.
Hold each stretch for at least 30 seconds, and it is great to repeat stretches if you have the time.
Don't bounce - you could hurt yourself.
Breathe.

Stretching regularly after your work out, when your muscles are warm, is a great way to maintain and gain flexibility.

Fit's tip: If you love wearing high heels but hate the pain after walking a day in them, try the stretch pictured above to stretch out your calves.