Healthy happy you.
The ilio-tibial band (aka ITB or IT band) runs down the outside of your upper leg and if you run or bike this band of fascia can get tight. So tight it can pull your kneecap out of alignment causing a world of pain. Aside from working the tight IT band with a foam roller it's a good idea to stretch your glutes. The ilio-tibial band and the glute max, the biggest of the booty muscles, are Read more
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 Read more
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, Read more
We are pumped to share one of our favorite stories from Self here on FitSugar! If you're anything like me, Zumba has always held a certain allure, but the very idea of dancing in front of a roomful of people sounds about as appealing as doing my taxes or making a spur-of-the-moment appointment at the DMV. I'm not just painfully shy about busting a move but hopelessly uncoordinated in the Read more
Whether you click into skis or a snowboard, a strong yet flexible lower body will allow you to cruise down the mountain with control, helping you stay balanced rather than wiping out. This eight-posture lower body sequence focuses on strengthening the core, quads, and glutes, while opening the hamstrings and hips. Photos taken at Evolution Physical Therapy and Yoga Studio, Burlington, VT Read more
If you run, bike, ski, or sit at a desk all day, chances are your hamstrings are screaming for some attention. Get on the floor and give them what they crave — a seated forward bend. This pose looks simple enough, but here are some ways to increase that deep stretch in the backs of your legs. Before folding forward, sit with your legs straight out in front of you. Take your right fingertips Read more
When a good workout leaves my muscles sore, I know I'm getting stronger every day and revel in the pain. But when a long run leaves me with achy knees, I'm reminded that I'm getting a little bit older and a little more creaky. Unfortunately, my knees have been talking back a lot lately — just another reminder that as your age increases so does the amount of time you need to spend doing body Read more
No matter your fitness passion, from snowboarding to CrossFit, you likely do squats in your sweat sessions — they're a fitness staple. Sometimes, the more simple the move, the more careless we become when doing it, and before you know it you have sloppy squats. Here are four common mistakes that plague the standard squat. Next time you head to the gym, take a little time to get back to basics Read more
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, here 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 Read more
Coach Lark Says that flexible hips make for a happy back. Learn why. Mike Boyle said it best: "The key to hip mobility is to get the right muscles moving the hip joint, and to decrease the movement of the lumbar spine as a substitute for hip movement." In other words, if you want to make sure your low back — a problem spot for a very high percentage of people — stays pain free, you have to Read more
