FitSugar

Stretch It: Figure 4 for the Piriformis

FitSugar — Fri, 17 Aug 2007 03:30:00 -0700

Ever feel like you have a sore tight bum, be it from running or sitting for too long? I think being generally tense can lead to over engaging the glute muscles (there’s reason the expression “tight a**” exists).

Here is one of my favorite stretches. It is simple to do and will alleviate some of that deep booty tension you might be feeling. It is called the Figure Four because of the shape of the number with your legs to get into the stretchy. It targets the piriformis, a pear shaped muscle that runs from your sacrum (the back of your pelvis) to the outside of your upper femur (thigh bone).

Here's how to do the Figure 4:

Lie on your back with both legs in the air. Place your right ankle on your thigh above your left knee. See the shape of the number 4? It is there, just upside down.
Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should fee a stretch on the outside of your right hip.

Hold the stretch for 15 to 30 seconds.

Variations:

Try to release your pelvis into neutral, by reaching your tail bone toward the floor, creating a little arch in your low back. This should either emphasize the stretch in a different area, or increase the stretch.

To increase the stretch, twist just the pelvis a bit to the left and the stretch should intensify.

Strike a Yoga Pose: Pigeon

FitSugar — Tue, 30 Jan 2007 09:34:09 -0800

Everyone can benefit from opening their hips - whether you are a runner, biker, a mom-to-be, or someone who sits at their desk all day - stretching out your hips can help prevent lower back pain, or knee or hamstring injuries.

Our hips tend to be really tight because our everyday activities require hip strength, but not hip flexibility. Not only does it feel good physically to stretch them out, but it is said that people hold a lot of stress and tension in their hips, so it is emotionally opening as well.

There are tons of great poses and exercises that open your hips and hip flexors (the front of your legs, just below your hip bones). Wide Squat, Dancer, Camel, Airplane (when you're on the top), and Wide-Legged Split are just a few.

But Pigeon pose is my absolute favorite. You can stay in it for a while, and as your hips begin to open, you can adjust the level of intensity to open them even further - it's relaxing yet effective.

Want to know how to get into it? Then read more

Start in Downward Facing Dog. Step both feet together and bring your right knee forward between your hands.
Stay here, with your hip all the way in towards your left hip.
If it's easy, and your hips are more open, you can inch your right foot away from you. Make sure your left hip is still pointing down towards your mat - if it starts to open up towards the ceiling, draw your right foot back in.
You can stay here or walk your hands out in front of you, allowing your torso to rest on your front leg.
Stay here and breathe into any areas of tightness and tension for 5 breaths, or as long as you'd like.
When you're ready switch to the other side, do it very SLOWLY - your legs are going to feel really weird.

Fit's Tips: I like to get into this pose and work each side separately for about 5 minutes each. Obviously adjust the time if it becomes too intense for you - but the longer you hang out in this pose, the more time you'll allow for your body to settle in and really open up. I swear - after doing both sides, you'll be walking differently. Try it and see what I mean.

Get It Up, Your Heart Rate, That Is: Hill Repeats

FitSugar — Fri, 25 Sep 2009 09:00:25 -0700

Love it or avoid it, running hills is simply great conditioning. After exerting yourself to climb hills, running in the flats will feel easy. Once you begin tackling hills, they will be less intimidating.

Find a hill in your area, and use map my run to figure out the percentage of the grade by clicking on the "show elevation" button. Find a hill with a medium grade of about five to six percent.

Warm up at an easy jog for five minutes, then pick up the pace and keep running for five more. Use this time to wend your way to your designated hill.
Maintain your comfortable running pace, and climb the hill for 30 seconds. Slowly jog or walk to starting point and repeat four more times. On the last two reps, pick up your pace for the last 15 seconds.
Now run uphill, maintaining your moderate running pace for three 60-second runs. Slowly jog or walk back to your starting point.
Run fast for 15 seconds uphill twice, slowly jogging or walking to return to your starting point.
Cool down with 10 minutes of easy running.

Afterward, be sure to stretch your calves, shin muscles, quads, hamstrings, glutes, and hip flexors. Oh, and if you like running, join my RunningSugar to meet like minded sugar users.

Show Your Running Knees Some Love

FitSugar — Mon, 10 Aug 2009 09:00:26 -0700

Running as a convenient form of cardio may be the bee's knees, but it can leave my knees aching. Although studies have found there is no connection between running and an increased risk for arthritis, there are some easy ways to show your knees some love.

Stay flexible: Tight hamstrings or quads can prevent the knee from going through its full range of motion, which can negatively impact the soft tissues that work the knee. Hamstrings can get especially tight for runners, and here are five easy ways to lengthen the muscles in the back of your legs. Don't forget to stretch your quads postrun, as well as your calves. Tight calves can create knee pain as well.

Keep reading for three more tips.

Maximize Your Quad Stretch

FitSugar — Wed, 01 Jul 2009 15:12:59 -0700

David Beckham can make a common quad stretch look sexy. The Pilates instructor in me, however, take issue with his form. His stretching form, that is.

To see how Becks can improve his technique, simply read more.

Let me start with a positive comment.I think it is great that these teammates are supporting each other for balancing assistance so they can focus on their stretching. However, David should have the insides of his knees touching. Doing so increases the stretch on the outside of the thigh, the lateral quad muscle which tend to be much tighter than the inner quad. When the knee cap on the leg you're stretching is not pointed directly at the ground you can stress the inner portion of the knee joint.

If I were stretching with Beckham, I would tell him to increase the stretch by squeezing his glute max (the large muscles in the behind) rather than pulling heel closer to his bum. Next time you stretch your quad, think of Becks but remember these pointers too.

Stretch to Increase Strength

FitSugar — Mon, 11 May 2009 10:00:00 -0700

It's been my experience that flexibility training is the most overlooked element of an exercise plan, and according to a recent FitSugar poll many of you are guilty of skipping out on stretching. Perhaps you would be more inclined to stretch if you knew it increased your strength. Taking 20 to 30 seconds to stretch a muscle after working it has been shown to increase strength by up to 20 percent. Remember that stronger muscles don't mean bigger muscles, but these gains in strength mean you can work out for longer and harder burning more calories.

To see some examples of exercise and complementary stretches, read more:

After doing side arm raises to tone your shoulders, do this deltoid stretch.
Following hammer curls for your upper arms try this biceps stretch.
After working your booty in lunges or squats, you should use this stretch for your glutes.
Following push-ups or chest presses you should stretch your pecs.

Don't stand around between strength training sets, stretch!

Source

Late-Night Exercise Ideas

FitSugar — Thu, 18 Jun 2009 16:00:00 -0700

You missed your morning workout because you overslept. You couldn't make it to the gym on your lunch break because you had a doctor's appointment, and after work, you had to stay late for a meeting. You were starving by the time you got out, so a workout at that time was not going to happen. Now it's after 9 p.m., and heading to the gym is the last thing you want to do. Here are some late-evening workout ideas you can do at home.

Strength train with dumbbells. The exercise called Half Boat With Bicep Curl will work your upper body and your abs. Dumbbell Squats will target your quads and glutes. Or do Bent Over Lateral Raises to tone your upper back.
Strength train with no equipment. Do some Push-ups, work your core with Scissor Abs, or tone your bum with Lying Butt Lifts.

What else can you do at home? To find out read more.

Strength train with a yoga ball. Lie on your belly and do Superman Booty Lifts to tone the back of your body. Bicycle crunches are great at working your core, but if you do them with a ball, they're much more challenging. Or strengthen your upper body by doing Balancing Push-ups.
Pop in an exercise DVD - here are some that I have reviewed. Choose a fast-paced video if you feel like getting your heart rate up, or choose a mellow one if you want to do something relaxing before bed.
Stretch or do yoga. Flexibility training is an essential part of fitness that is quiet and easy to do. Plus, it is a great way to calm down after a busy day, and prepare you for a restful night of sleep

Getty

Shake and Bake: 6 Moves For Your T-Day Cooking Marathon

FitSugar — Tue, 25 Nov 2008 05:30:00 -0800

Everyone I know is working out their Thanksgiving Day menu. Since many of us will be stuck in the kitchen a good portion of the day, it makes sense to think about working out while cooking. While I love cooking, hunching over a stove and cutting board all day long make my body sore. Aside from dancing around the kitchen, I like to add some strength training into my cooking time. It helps keeps my energy up as well as keeping my body from aching. Since cooking is really all about multitasking, here are some moves to try between chopping potatoes, onions, and herbs.

Reverse Lunges: Place your hands on the counter and step backward coming into a deep lunge so both knees are at, but not beyond, a 90 degree angle. It's so convenient that the counter just happens to be right in front of you to help with balancing.
Do: 8 on each side, twice
Works: Glutes, hamstrings
Heel Raises: Once again using the counter for balance, just rise up onto your toes to work your calves. Lower your heels and repeat. Let go of the counter to challenge your sense of balance and work your core.
Do: 12 reps, twice
Works: Calves, core
Counter push-ups: Place your hands on the counter and walk your feet away from the counter until your shoulders are even with your hands. In this position bend and straighten your elbows.
Do: 15 reps, twice
Works: Chest, arms

There are a few more moves, so read more.

Pendulum kicks: Using the counter to help maintain your balance, raise your right leg to the side as high as you can, keeping the movement in your hip joint and not your back. Bring that leg down and lift the other leg. Keep alternating legs.
Do: 12 sets, twice.
Works: Glute medius, outside of leg
Dishwasher squats: Take care of your back and work your legs and glutes while you load your dirty dishes and unload your clean ones. This really is a back saver!
Do: 12 reps, twice
Works: Glutes, hamstrings, quads, calves
Kitchen sink stretch: Whenever you need a break during your cooking marathon, go over to the sink and stretch your lats, shoulders, and back.
Hold for 15 to 20 seconds, switch sides
Stretches: Back and lats

Do you exercise in your kitchen? Please tell me that I am not alone.

Partner Yoga Pose: Double Bridge

FitSugar — Fri, 12 Jun 2009 09:00:00 -0700

If you're looking to increase flexibility in your neck and spine, half wheel is the pose to do. It also tones your glutes, hamstrings, and quads, so it's a great pose to include in your stretching routine. To make it slightly more challenging and offer support to a friend doing a modified shoulderstand, do this pose called double bridge.

To see a picture of how to get into this pose, read more.

Partner #1 (man) lies on his back, brings his feet over his head, and comes into Plow pose.
Partner #2 (woman) sits behind him with her knees bent. Both partners clasp hands.
Partner #1 lifts his legs up to the ceiling, bends his knees, and gently places the soles of his feet on his partner's knees. He presses firmly into her knees and lifts his hips up so his thighs and torso are in one straight vertical line.

Once Partner #1 is stable, Partner #2 lifts her hips off the floor, coming into Half Wheel.
They stay like this for at least five breaths, and then Partner #2 lowers her hips to the floor. Partner #1 comes back to Plow pose, and then Partner #2 does Plow. Partner #1 lowers his spine onto the floor, bends his knees, and places his feet on the floor. Now each partner is in position to switch roles and repeat the pose.

Source

Chef Workout: Balancing Hip Opener

FitSugar — Thu, 23 Apr 2009 16:00:00 -0700

In between chopping veggies and doing the dishes, it's nice to take a break and stretch while in the kitchen. After doing the Counter Shoulder Stretch, give this hip opener a try. If you hold it for a while, you'll also be working your glutes and quads.

To learn how to do this read more.

Stand with your left side next to the counter, about a foot away. Place your left hand on the surface to help you stay balanced.
Lift your right foot off the floor and bend your right knee. Use your right hand to gently pull your right knee open to the side. Try to keep your left leg and torso straight. Pull your right knee back as far as you can and gaze to the left. Stay there for at least 30 seconds, or hold longer to feel this in your right quad and bum.
When you're done, slowly release your right foot back to the floor. Turn your body around so your right side is next to the counter and repeat this exercise with your left knee.