FitSugar

ITB Relief: Stretch Your Booty

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

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 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.

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

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.

Got Two Left Feet? Let Zumba Help You Find the Beat

Self — Wed, 01 Feb 2012 04:12:19 PST

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 booty-shaking department.

So after years of avoiding Zumba for fear of embarrassing myself, I decided it was time to stop being a wallflower and start working up a sweat. "I used to be a very shy person but I have learned that everything in life is about attitude," says Gisella Ferreira, a Zumba instructor at the Brasil Brasil Cultural Center in Los Angeles. "Having a positive attitude makes all the difference, so go with an open mind and let yourself enjoy the party!"

As for doing the actual dance steps, Ferreira is quick to point out that literally anybody can follow along with a little practice. "I see new Zumba students every day that have never danced in their lives and are able to dance through the whole class," she says. "Zumba is a world dance fitness party. It's easy to do, effective, and totally exhilarating." If that's not enough motivation, Ferreira says Zumba burns between 500 and 800 calories per class and targets "glutes, thighs, calves, abdominals, core, pectorals, biceps, and triceps."

Ready to get this party started? Add this five-move sequence to your regular workout routine four days a week and, before you know it, you'll be dancing in the streets. Read on for the workout.

Leg-Strengthening Yoga Sequence For Skiers and Riders

Jenny Sugar — Thu, 19 Jan 2012 14:47:25 PST

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

Go Deep Into Your Forward Bend

Jenny Sugar — Mon, 16 Jan 2012 00:10:41 PST

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 and pull the flesh of your glute up and away from the sit bone. Repeat on the: left hand moves left cheek. Moving the cushioning of your seat out of the way helps target your hamstrings more effectively in the stretch.
While still sitting upright, increase the stretch in the backs of your legs even further by gently pressing the backs of your knees into the floor. Flex your feet to also engage your calves and shins, but do keep your heels on the floor so you don't hyperextend your knees.
Actively roll both thighs inward, creating a more grounded base for your hips to hinge from. This action in the thighs also help keep the feet flat, as the pinky toe side of the foot has a tendency to curl away from you.

Continue reading to learn

Ways to Keep Knee Pain at Bay

Susi May — Wed, 11 Jan 2012 02:25:56 PST

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 maintenance. A long run requires a long yoga session and hours on the bike translate into time spent stretching and strengthening. With all that in mind, here's my happy knee to-do list:

Roll it: I roll my iliotibial bands religiously (here's more details on rolling the ITB). The ITB is a band of fascia that runs from the outside of the pelvis to just below the knee. Unlike muscle, fascia is not very flexible - I call it the body's shrink wrap. Using a foam roller and slowly rolling out this band can do wonders for knee pain by adding a little length to the tightened band. Turn the 60-minute guilty pleasure of your fave reality TV show into body time and roll out your legs in front of the boob tube.
Stretch 'em: Tight hamstrings and calves, both of which cross over the back of the knee joint, can yank on the joint, pulling it out of alignment. Keep your hamstrings loose with these stretches and stretch your calves regularly, especially if you run, is imperative to keeping you on the road. As you age, it's important to hold your stretches for a little bit longer to reap the benefits. Increase the time in the stretch to 45 seconds to a minute.
Strengthen: Strong hips make for a happy runner, and at least two times a week I work my glute meds, the stabilizing muscles on the outside of the pelvis. Strong glute meds decrease the sway of the pelvis, cutting down on both low back and knee pain. I do two to three sets of 20 side-stepping squats with a theraband.

With a little TLC and common sense, you can prevent many problems of the weekend warrior. If your pain doesn't go away with time off and rest, make an appointment with a physical therapist. Having a trained professional diagnose an injury early on can prevent it from becoming a chronic condition.

Strength Training No-Nos: What Not to Do When in Squats

Susi May — Tue, 13 Dec 2011 12:02:53 PST

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 and run through this list. Not only will these corrections make the exercise more effective, but they prevent injuries too.

Mistake: Weight Too Far Forward
To take care of your knees and really engage your glutes, keep your weight in your heels. You should be able to freely wiggle your toes as you sit back into your squat. Weighting your heels also keeps the knees from moving beyond your toes, which can seriously strain that joint.
The Fix:
Practice squatting with a stable chair or weight bench behind you, and aim to lower your booty onto the front third of the seat - quietly and with control, no plopping down. This will help you shift your weight far enough back to truly challenge your glutes.

Mistake: Leaning Forward
When squatting, you want to keep your torso fairly upright, but tight hips can pull the upper body forward, straining the knees and the low back. Leaning forward also interferes with your ability to go deep in the squat, decreasing the amount of work for your backside.
The Fix:
Before a strength training session, do a dynamic warmup to open the front of the hips. Walking lunges work well as an active stretch for the tight hip flexors. To keep your torso upright, use an exercise ball at the wall for your squats and single leg squats too. Here are details on how to set yourself up for ball squats at the wall - just make sure you're going deep enough into the squat so your thighs are parallel to the ground.

Keep on reading for more about squats after the break.

Show Your Running Knees Some Love

FitSugar — Fri, 02 Dec 2011 19:30:58 PST

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 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 post-run, as well as your calves. Tight calves can create knee pain so stretch the back of your lower legs as well.
Maintain a healthy weight: Running can be considered a series of connecting hops, and the force of landing on your knees is considerable. Excess weight just increases the force of pressure your knees endure while running.
Strength train: Keeping your legs strong can help prevent knee injuries. Strong quads and strong glute meds, the muscle on the side of the pelvis, can help prevent iliotibial band syndrome, which causes pain on the outside of the knee, so do this wall sit exercise.
Cross train: Doing multiple forms of cardio is a great way to give your knee joints a nice break. Biking, swimming, Zumba, and running in water are great ways to mix up your cardio routine.

Healthy Hips = Healthy Low Back

OnSugar Blog — Wed, 21 Apr 2010 04:30:47 PDT

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 tackle any flexibility, mobility or strength issues right at the hips.

The hip is the largest joint in the body, and is the trickiest to train properly.

Here's a test to see how you're doing with hip mobility:

You should able to bend forward with a flat back while standing on two feet, and perhaps even more importantly, on one foot.
From standing, you should be able to pull your knee straight up until your thigh is parallel to the ground, with your foot dorsiflexed (pulling your toes toward your shin) and lined up directly beneath the knee. Do this for 10 seconds (unsupported) with your hands at your sides.
Make sure you can side-step with a band or onto a box, emphasizing eccentric control (lowering yourself down off the box, or returning the trailing leg with the mini band).

Next you need to stretch your booty! To learn how, read more.