FitSugar

Sit Much? A Stretch Sequence to Get You Workout-Ready

Leta Shy — Fri, 05 Aug 2011 04:10:46 PDT

There's nothing like a good multitasking stretch to get your muscles ready for a workout. My trainer at Crunch has me do this stretch sequence to combat muscle tightness I have from sitting at a desk all day, but it's easily as useful for runners, cyclists, and anyone else who needs to stretch the lower body muscles. And if you like yoga, you'll love this sequence; each stretch uses the principles of popular yoga poses to stretch your hip flexors, hamstrings, and calves.

Ready to start? Remember to do a quick five-minute cardio warmup like jogging in place before attempting these stretches; hold each position for 30 seconds and repeat the sequence twice on each side (a total of six minutes).

Start at a lunge position, with your right leg bent in front of you at a 90-degree angle. Raise your left leg so your knee is off the ground and lean forward, placing hands on the floor at the same line as your forward foot (see photo above). Bend your right arm and place elbow at knee, grab left side of chest with your right hand, and slowly slide your elbow down your bent leg, looking to your left and deepening your stretch as you go. Like the Extended Side Angle Pose, this move stretches your hip flexors and hamstrings. Hold for 30 seconds.

There are two more stretches, so read on for the rest of the sequence.

Strike a Yoga Pose: Arching Low Lunge

FitSugar — Mon, 22 Feb 2010 13:30:23 PST

My hip flexors are one area of my body that could always use some extra attention. Here's a lunge variation, similar to Warrior 1, but with your back knee resting on the floor, you can really increase the stretch for the muscles on the front part of your back thigh. Arching your spine backward also offers a great stretch for the abs and shoulders; not to mention it strengthens your core and increases flexibility in your spine.

Sanskrit Name: Anjaneyasana
English Translation: Low Lunge Pose
Also Called: Arching Low Lunge or Grounded Warrior 1

Curious to know how to get into this pose? Then

Stretch It: Foot and Hip Flexor Wall Stretch

FitSugar — Fri, 04 Dec 2009 09:00:18 PST

Whether you run on the trail or the treadmill, your feet and hip flexors become so tight it can be uncomfortable to walk. To ease the tension, here's a stretch you can do that will not only target your tootsies and the front of your hips, but will also stretch out your tight calves.

Kneel on the ground and place your right toes on the wall as high as you can with your heel on the floor.
Place your hands on the ground on either side of your front thigh and step your left leg back, coming into a low lunge with your left knee on the floor. Keep your left foot flexed so you can stretch out this foot as well.
Gaze forward and press your hips forward to increase the stretch in your right foot and left hip flexor.
Hold for 30 seconds and then switch sides.

Stretch It: Twisting Hip Flexor Stretch

FitSugar — Fri, 20 Nov 2009 08:00:22 PST

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,

Stretch It: Kneeling Hip Flexor Stretch Against a Wall

FitSugar — Wed, 28 May 2008 14:30:00 PDT

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 PDT

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 PST

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.

RX For Low Back Pain: Stretch Your Hip Flexors

FitSugar — Fri, 11 Jun 2010 14:14:14 PDT

After running suicide sprints at the park, my running buddy complained that sprinting often leaves her lower back tight. I had a notion that her psoas might be tight. This muscle is a major hip flexor (it draws the thigh toward the abdomen) and attaches to the five lowest vertebrae, the lumbar spine. When the psoas shortens and tighten from activities like sprinting or biking, it can yank on the vertebrae, creating a sensation of tightness in the low back. 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.

To learn two ways to stretch your psoas, continue reading.

3 Must-Do Yoga Poses For Tight Hips

Jenny Sugar — Wed, 02 Nov 2011 03:06:42 PDT

Whether you suffer from tight hips because you run, sit at a desk all day, are pregnant, or were just born with oh-so-tight hips, here are three yoga poses you can do every day to increase flexibility and reduce tension in this commonly stiff area. Mix up the sequence each time you do it to keep your muscles guessing.

One of my favorite stretches after a run, Lizard will target your hips and hip flexors.

Begin in Downward Facing Dog. Step your right foot forward between your palms keeping your hands on the floor. Lower your left knee to the mat, and release your elbows to the floor as well. Either rest your hands on the ground or bring your hands together in prayer position.
Continue to squeeze your right knee toward your body and gaze forward to encourage your hips to lower toward the floor. After five breaths come back onto your hands. Tuck your left toes and step your right leg back. Take a vinyasa (exhale as you lower to Four-Limbed Staff, inhale to Upward Dog, then exhale to Down Dog), step your left foot forward, and repeat this pose on the left side.

I'm just getting started so keep reading for two more effective hip opening yoga poses.

Hip Stretches to Reduce Tightness and Back Pain

FitSugar — Thu, 13 Oct 2011 14:46:31 PDT

When stretching out the lower body, the hips often get passed over in favor of the calves, quads, and hamstrings. Bad idea! Hip flexors are what help lift the legs while running, which means they are prone to tightness. Even if you don't run, but you sit a lot during the day, you're probably tight in your hips, so get a stretching! There's also an added bonus to incorporating some Pigeon Pose into your life: stretching out your hips also reduces back pain. Get yourself loose and limber by incorporating the following hip stretches into your daily routine.