FitSugar

Stretch It: Twisting Hip Flexor Stretch

FitSugar — Fri, 20 Nov 2009 08:00:22 -0800

A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist - two great stretches in one!

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

Begin in a lunge position with the right knee forward and the left leg extended behind you. The right knee should be directly above the ankle. Place a folded towel underneath your left knee if you feel any discomfort under or around your knee cap.
Rest your left hand on your right knee and bend your back (left) knee. Reach your right arm behind you and clasp the arch of your left foot. Lower your pelvis until you feel a nice stretch in the left hip flexor.
Hold the stretch for 30 seconds, and then switch sides by bringing the left knee forward.

Stretch It: Kneeling Hip Flexor Stretch Against a Wall

FitSugar — Wed, 28 May 2008 14:30:00 -0700

One of my favorite stretches to do after a run or bike ride is anything that targets my hip flexors, the muscles on either side of my legs, right below my pelvis. This is a variation of the Hip Flexor Lunge, but when your back foot is propped up against a wall, it intensifies the stretch even more. This move is great to do after Kneeling Quad Stretch.

Fold up a towel and place it about eight inches away from a wall.
Kneel down and place your left knee on the towel and your toes against the wall.
Now place your right foot on the ground in front of you, and lower your hips down until you feel a stretch in the front of your left hip. Make sure your right knee is directly above your ankle.
Place your hands on your front knee to help keep your torso straight. Stay here for at least 30 seconds. Then slowly release and do this stretch on the other side.

This is an important stretch to do after running and biking.

Stretch It: Kneeling Quad Stretch Against a Wall

FitSugar — Wed, 21 May 2008 16:00:00 -0700

With all the running, biking, and hiking you're doing in this warm weather, stretching out your legs is a must. Here's a great way to target your quads using a wall. I love it because it gives the muscles in the front of your middle thigh, right above your knee, an intensely deep stretch.

Fold up a towel and place it in front of a wall.
Kneel down and place your left knee on the towel and your shin against the wall. Point your toes so the top of your left foot is against the wall. If this is too hard, or it hurts your knee, move the towel a few inches away from the wall.
Now place your right foot on the ground about 12 inches away from the wall, so it's directly underneath your right knee.
You want to keep your torso in line with your left thigh, so place your hands on your waist to help keep your shoulders right above your hips.
If it's easy, press into your right foot to lean your back against the wall.
Stay here for at least 30 seconds. Then slowly release and do this stretch with your right foot against the wall.

Exercise Video: Hip Flexor Stretch with Foam Roller

FitSugar — Thu, 11 Jan 2007 14:30:00 -0800

Do you run? Do you sit? Do you bike? Do you drive? If you answered yes to any of the questions above, you probably have tight hip flexors. Here is one of my favorite stretches using a foam roller.

Watch it and try it.

If you have a yoga bolster, you can use that instead of a foam roller. The stretch might not be as intense, but it will still be beneficial.

Also, let me know if you have any questions about this stretch. I am always happy to clarify.

Stretch It: Hip Flexor Lunge

FitSugar — Wed, 07 Nov 2007 12:30:00 -0800

You know I am a big advocate of stretching, even before I learned that it can give you strength too. I thought I would show you all one of my favorite stretches for the hip flexors.

The hip flexors are the four muscles that attach to the front of the pelvis that bring your thigh bone (femur) up toward your torso. These muscles get worked a lot in running and any variation thereof, like the stair stepper or cross country skiing. It is important to keep these muscles flexible because if they get tight they can pull your pelvis out of alignment and give you back pain. Something we should all be working to avoid.

Hip Flexor Lunge

Keep your front knee at a 90 degree angle (don't let your knee go beyond your ankle)
Place the top of your back foot on the ground
Rest your hands on your front knee
Use your abs to keep the weight out of your back knee, or pad it with a pillow or a yoga mat

Hold stretch for 30 seconds, then repeat on the other side

Looking to get more flexible? Check out these stretches – there's something for every part of your body.

Source

Low Back Pain? Try Stretching Your Hip Flexors

FitSugar — Thu, 25 Jun 2009 03:38:51 -0700

After doing a sprint interval workout, my running buddy complained that sprinting often made her low back feel tight. I had a notion that her psoas might be tight. This muscle is a major hip flexor and it attaches to the low spinal vertebrae. When the psoas gets short and tight from activities like sprinting, it can yank on the vertebrae, creating a sensation of tightness. The good news is that stretching out the hip flexors can alleviate a lot of lower back pain. Once you are warm, and especially after a run or sprinting session, you should stretch your psoas.

Learn two ways to stretch your psoas.

Wear Heels? Stretch These Muscles

FitSugar — Mon, 19 Mar 2007 04:00:05 -0700

We all know that high heeled shoes are pretty, and pretty bad for your body. Yet, we all end up wearing them sometime or another - a big meeting, a wedding, or almost everyday.

Basically the height of the heel pushes the weight of the body forward which interferes with your balance. The body likes to be in equilibrium so many muscle groups work harder to maintain your balance and keep you upright. Much of this muscular work occurs in the lower back since the lumbar curve get exaggerated while wearing heels. This exaggeration in the the low part of the spine affects the hip flexors in the front of the body. Plus the poor overworking calves get tight too after a day in high heels.

Since I know many of you still wear heels daily especially with Fab tempting us almost daily with the new shoes of Spring. I wanted to show you all some stretches that can help a girl out after a day in heels - if I can't scare you out of wearing them, at least I can help you feel better after a day in them. So check these recuperative stretches out, there's 2 options for you to try for each tight body part.

Low Back Stretches

Child's Pose

Squat in the shower

If you don't like to stretch in the shower, do this stretch on dry land.

There are two more body parts to stretch, so read more

The hip flexes the muscles that move your thigh bone toward your torso, can also get tight from wearing heels. You might feel the tightness when you try to stand up after sitting for long period of time, right where you legs start at the bottom of your torso.

Hip Flexor Stretches

Lunge

Psoas Stretch with Roller

If you don't have a foam roller you can try this with a yoga bolster.

Because the heel is lifted by the increased height of the shoe the calves get tight too. They can become chronically tight from wearing heels regularly, so try these stretches on for size. You can also do a Downward Facing Dog.

Calf Stretches

Hold up the Wall

Kiss the Wall

Fit's Tip: I say print these out and tape to the inside of your closet door...it'll help remind you to lengthen those short and tired muscles.

Go Splits! 8 Stretches to Get You There

FitSugar — Thu, 23 Jul 2009 04:30:19 -0700

When I think of doing the splits, I immediately think of cheerleaders and pom-poms, but you too can become flexible enough to get all the way to the floor. It requires flexible hamstrings and open hips, so if you practice these eight stretches, you'll be on your way to doing full splits in no time. Doing splits regularly will keep your hamstrings and hip flexors limber, which is great if you're a runner, biker, or skier. Not to mention, it's also a great party trick to impress your friends.

View Slideshow ›

Treadmill Stretch: Hip and Hip Flexors

FitSugar — Thu, 06 Mar 2008 11:00:00 -0800

By far, my favorite stretch to do after a run is anything that involves my hips. If you own a treadmill, try this the next time you finish a run. Of course you could do it at your gym, too, if you feel comfortable, but if not, you can do this stretch on stairs instead. Also, if your hips are really tight, you may want to place your top leg up on something lower, like a bench or chair.

Before doing this stretch on a treadmill, make sure to turn the machine off and stand firmly. Keep your left foot planted and bend your right knee, lifting your foot up and stepping it onto the front of the treadmill.
Bring both arms so they're on the inside of your knee and draw the weight of your torso forward. You'll feel this stretch in your right hip and your left hip flexor.
Stay for twenty seconds or longer if you love it. Then do the other side.

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.