FitSugar

5 Good Morning Stretches

FitSugar — Mon, 15 Mar 2010 08:00:51 -0700

Instead of hitting the snooze button in the morning, I take the extra 10 minutes to stretch. It's a great way to get the juices going in the morning and ease away any stress or tension from the previous day's activity or a funky sleeping position.

Since stretching before breaking a sweat is debatable, I keep my morning stretches simple - I don't even have to leave the bed to do them! Try this simple stretching sequence when you wake up tomorrow to get your blood flowing and your body primed for your day.

Source: Jupiter Images

View Slideshow ›

Strike a Pose: Both Big Toe

FitSugar — Mon, 08 Feb 2010 09:00:07 -0800

If you love working your core doing Boat pose, you're going to love this variation where you hold onto your toes. Aside from toning your abs and back muscles, you'll also increase flexibility in the backs of your legs, and perfect your sense of balance.

Sanskrit Name: Ubhaya Padangusthasana
English Translation: Both Big Toe Pose
Also Called: V Pose

Since this pose is challenging for those with tight hamstrings, find out how to do an easier variation when you read more.

Sit tall on your mat with both legs in front of you. Bend your knees, hold onto your big toes, and balance on your tush. Keep your back as straight and long as possible.

Slowly begin to straighten your legs as much as you can, keeping your spine long at all times. As soon as you begin to feel your back round, stop straightening your legs, stay here and breathe. If your hamstrings are flexible, straighten your legs all the way. Relax your shoulders away from your ears and draw your abs in. If it feels comfortable, you can lower your head slightly behind you to open through your throat.
After five deep breaths, bend your knees, and release.

Snow Shovel Stretch: Lower Back

FitSugar — Thu, 04 Feb 2010 09:00:31 -0800

If you live in a place where Winter means lots and lots of snow, chances are you're burning tons of calories from shoveling. While you'll end up with a toned core and upper body, bending and lifting heavy loads of the white stuff can really do a number on your back. Take a break while shoveling and try these two stretches to relieve your sore lower back and hamstrings. If you don't live in a Winter wonderland, do these stretches the next time you're sweeping or mopping the floors.

Here's how to do the first forward bend stretch.

Stand with the shovel in front of you, holding the handle with both hands.
Begin to walk your feet back, lowering your chest, and stopping once your feet are underneath your hips.
Relax your head and draw your shoulders away from your ears. Stay here for at least 30 seconds, breathing deeply and allowing your lower back to release.

For another stretch you can do right after this one to deepen the stretch in your lower back and target your hamstrings, keep reading

Stretch It: Forward Bend Against a Wall

FitSugar — Fri, 29 Jan 2010 09:15:44 -0800

Take time out of your busy day and do this relaxing forward bend. All you need is a wall and a few minutes, and you'll feel an amazing stretch for your tight hamstrings and lower back.

To learn how to get into this stretch, read more.

Stand about eight or so inches away form the wall. If your hamstrings are flexible, you can move closer, and if they're tighter, step further away.
Swing your torso out to the side and then place your back on the wall. Allow the wall to support all your weight. Lift your arms up and place your palms on the wall.
Feel free to make some adjustments. Walk a little closer to the wall if you want to deepen the stretch, and at the same time, lower your shoulders so your torso and thighs are sandwiched together. Stay for at least 30 seconds, relaxing into the wall and breathing deeply.
When you're ready to come out, shift weight into your heels, swing your torso out to the side and stand up.

Yoga Three Ways: Hamstrings

FitSugar — Mon, 25 Jan 2010 08:00:38 -0800

If you've taken a few yoga classes, you'll find that depending on the instructor and the style of yoga, some poses are easy and relaxing, and some are better saved for those with incredible strength and flexibility. That's part of the beauty of yoga - there's a pose fit for everyone's needs and abilities.

Since the backs of our legs are a common tight area, here are three ways you can stretch those hamstrings. Head to Knee A will be the easiest, and allow you to focus on stretching one leg at a time. The middle pose, Intense Side Stretch, is a bit more challenging, and the last pose, Split, is meant for those with very flexible hamstrings. Choose the pose that best suits you, or follow the entire sequence, moving from easiest to hardest.

Head to Knee A

Intense Side Stretch

Split

If yoga is one of your favorite forms of fitness, then check out the Yoga Stretch and Tell group.

Strike a Yoga Pose: Foot to Hand

FitSugar — Mon, 11 Jan 2010 09:00:35 -0800

What's not to love about a forward bend? These poses feel so good after a run to lengthen the lower back and hamstrings - just the tight places that need a good stretch. If you liked the variation of the pose known as Big Toe Standing Forward Bend, since you hold your toes to pull yourself more deeply into the pose, then you're going to love this variation for the deeper stretch it provides while simultaneously giving your wrists a sweet release.

Sanskrit Name: Padahastasana
English Translation: Foot to Hand Pose
Also Called: Standing Forward Bend

Learn more details in this pose when you read more.

Begin standing at the front of your mat. Step your feet hip distance apart.
Take a deep breath in extending through your spine, and as you exhale, hinge at your hips, reaching your head out as you fold down. Lift up the front of each foot and place your hands underneath, palms facing up. You want your toes to press on the wrist creases. Bend your knees if you need to in order to place you hands in this position.
Keep your spine long, and if you can, try to straighten your legs.
Tuck your chin in, relaxing the back of your neck and releasing your shoulders away from your ears. Draw the top of your head toward the floor and your torso toward your legs by using your abdominal muscles.
Hold here for five deep breaths. Inhale to straighten your arms, and exhale to come up to standing.

Do you love talking about all things yoga? Then check out the Yoga Stretch and Tell group.

Strike a Yoga Pose: Head to Knee C

FitSugar — Mon, 07 Dec 2009 10:00:59 -0800

Here's the last of the three variations of the forward bend Janu Sirsasana. All three of these poses increase flexibility in your hamstrings, but this variation will also stretch out the muscles in your feet. Some instructors also believe this pose will massage your inner organs, which keeps them healthy, but I'm not sure I buy that one.

After checking out this last variation, tell me which of the three you like best by taking this poll in the Yoga Stretch and Tell community group.

Sanskrit Name: Janu Sirsasana C
English Translation: Head to Knee Pose C

This pose looks painful to do and also to get into, but it's easy if you know how so keep reading

5 Easy Hamstring Stretches

FitSugar — Wed, 02 Dec 2009 09:49:57 -0800

Are the backs of your legs tight? It is important for the health of your back, hips and knees to keep your hamstrings flexible. Here are five easy stretches for you to use as you lengthen the muscles on the back of your thighs. Try them at the end of your next workout, when your muscles are warm.

Source

View Slideshow ›

Strike a Yoga Pose: Head to Knee B

FitSugar — Mon, 30 Nov 2009 08:00:36 -0800

Runners and other athletes need to spend extra time stretching their hamstrings. If you like the Head to Knee A pose, you're going to love this variation that will stretch the part of your hamstring closest to your glutes. I always do this stretch after a run.

Sanskrit Name: Janu Sirsasana B
English Translation: Head to Knee Pose B

This pose looks very similar to Head to Knee A, but to see what the difference is read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Press your hands into the floor and lift your hips up so they're higher than your right foot. Slide your left heel away from you slightly as you shift your torso forward, coming to sit on the arch of your flexed right foot.

Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Strike a Yoga Pose: Head to Knee A

FitSugar — Mon, 16 Nov 2009 05:50:03 -0800

Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.

Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag

To learn how to do this forward bend variation read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.