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ITB Relief: Stretch Your Booty

FitSugar — Mon, 03 May 2010 09:00:00 PDT

The iliotibial 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 iliotibial band and the glute max, the biggest of the booty muscles, are connected. If your glutes are tight, they tug on your ITB, which in turn can tug on your kneecap creating inflammation in the joint, making it important to stretch your bum.

Here are three stretches I particularly like:

Eagle Spinal Twist: Gently stretch your glutes and where the muscle connects to the fascia in the relaxing spinal twist.
Seated Spinal Twist: A classic yoga pose that really stretches the glutes.
T-Hip Stretch: This stretch can feel really intense but can also be done lying on your back if this variation feels too intense.

Stretch It: Figure 4 for the Piriformis

FitSugar — Fri, 17 Aug 2007 03:30:00 PDT

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 four? It is there, just upside down.an>

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 PST

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.

Sanskrit Name: Eka Pada Rajakapotasana
English Translation: One-Legged King Pigeon Pose
Also Called: Pigeon Pose

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.

From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins open up toward the ceiling, draw your right foot back in toward your body.
Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee.
Hold here, breathing into any areas of tightness and tension for at least five breaths.
Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Take a vinyasa, then step your left foot forward and repeat Pigeon on the left side.

Fit's Tips: I like to get into this pose and work each side separately for about five 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. After doing both sides, you'll be walking differently. Try it and see what I mean.

Strike a Yoga Pose: Fierce

FitSugar — Fri, 18 May 2012 19:28:00 PDT

After learning Ashtanga Yoga's Sun Salutation A, it's time to learn the poses in Sun Salutation B. It begins with a pose called Fierce, which may look easy but is a killer move for your thighs and glutes when done correctly. It also strengthens your core and stretches your calves, so it's an essential move for runners and high-heel wearers alike.

Sanskrit Name: Utkatasana
English Translation: Fierce Pose
Also Called: Chair Pose

Stand with your feet together in Mountain Pose. Bend your knees and lower your hips as you raise your arms overhead.
Focus on sitting back into your heels to relieve pressure from your knees and to target the thighs and glutes. Tuck your tailbone in and engage your abs, keeping your spine straight. Roll your shoulder blades back and down away from your ears to release any tension in the neck or upper body, and gaze up toward the ceiling.
Stay like this for five breaths.

Torch Calories and Tone With This Circuit Workout

Susi May — Mon, 14 May 2012 02:40:46 PDT

What's not to love about circuit training? Combining heart-pumping elements of cardio with strength-training moves means you torch calories while toning muscles. It's just so efficient.

Here's a fun yet challenging circuit workout I did recently with my Equinox trainer Lauren. The workout has you performing each exercise for a minute, which means you need to keep a stopwatch handy, but you have the luxury of not needing to count.

Get the details of this circuit after the break.

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.

Get to Know Your Iliotibial Band

Susi May — Tue, 17 Apr 2012 15:04:32 PDT

Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB). But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the shin, can help keep an injury at bay. Knowledge is power, and we want to help keep you on the road.

First off, fascia is a stiff connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing both support and protection. It's like shrink-wrap; once fascia becomes tight it tends to stay tight, causing pain and injuries. When the ITB shortens, usually due to poor biomechanics (like losing your running technique when tired), it can pull the knee cap out of alignment. The faulty alignment creates inflammation in the joint and pain when bending the knee. This injury, known as iliotibial band syndrome, occurs more in women than men, most likely due to the wider female pelvis.

To avoid overuse injuries, it's important to keep this thick band of fascia flexible, especially if you're training for a race and upping your weekly mileage. Keep reading to learn how.

Don't Forget These Stretches After a Run

Leta Shy — Fri, 13 Apr 2012 16:09:22 PDT

After your run, your legs are probably in need of a good stretch. But it's not all quads, hamstrings, and glutes. Don't forget these areas when stretching after your jog.

Hip flexors: Combat all that forward propelling (and desk sitting) with stretches that open up and loosen those all-important hip flexors. Tight hip flexors can lead to back pain and a limited range of motion, so make sure you incorporate some of these hip flexor stretches into your postrun routine.

IT band: Regular runners know that stretching your iliotibial (IT) band is very important, but if you've never had problems, it's easy to neglect the tendon that runs down the outer side of your leg. Prevent painful IT and knee problems before they happen by keeping your body loose with this standing IT band stretch.

Calves: Calves have the luxury of being among some of the most-used muscles in your body, but many people ignore them after a run, which can lead to an overly tight and inflexible pair. After you finish a run, find a curb or wall and do one of these seven calf stretches regularly.

Toe stretches: Your lower digits can use some attention too. Keep your toes happy and help prevent plantar fasciitis by doing a minute of toe scrunches after your run (or regularly throughout your day).

Besides these often-neglected areas, there are several other important stretches you should be doing to ensure you keep your muscles strong and flexible and prevent injury. Try this postrun stretching sequence after your next jog, or incorporate this yoga sequence for runners into your routine.

Emma Stone's Amazing Ab Workout

Self — Wed, 11 Apr 2012 04:13:44 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

She played a frumpy reporter in The Help, but in real life, Emma Stone is the epitome of young Hollywood glamour. The 24-year-old made the transition from child actor to leading lady look effortless, but Stone puts plenty of hard work into every project she tackles, including her Pilates workout. "There's not much to chisel away at on her body, but she enjoys the feeling of flexibility and well-being," says LA-based Pilates instructor Mari Winsor, who has worked with Stone for the past year. "Whenever she's in town, she tries to come in every day."

During their hour-long sessions, the actress likes to focus her energy on firming her thighs and glutes and especially her core. "She was excited about the little lines that were created in her abs," says Winsor. "Pilates is great for creating long, sexy muscles, and we all want to feel sexy!"

Incorporate these three moves into your regular routine to get sculpted abs like Emma Stone. (Note: Oscar nomination not included!)

Get the moves after the break.

Squat Walk This Way: A Tush-Toning Thera-Band Exercise

Anna Monette Roberts — Mon, 09 Apr 2012 03:05:51 PDT

When exercising, it's crucial to concentrate on your glutes. These muscles help stabilize and support your legs, back, and pelvis, and if you slack on working this area, you will begin to feel it in your back. To get you on your way, try this squat walking exercise with a Thera-Band. (The exercise can easily be done without the use of a Thera-Band, but the resistance helps to really target the glute muscles.)

Keep reading to see a demonstration of the squat walk exercise.