FitSugar

Stretch It: Grounded Wide Squat

FitSugar — Thu, 01 Oct 2009 08:00:32 -0700

When my lower back is sore from running or sitting all day, a Low Squat is just what I need to stretch that area and get relief. Here's a deeper variation that will also open your hips.

For instructions on how to do this stretch read more.

Sit on the floor on a mat, rug, or carpet.
Bend your knees so they are slightly wider than your shoulders. Plant your feet slightly wider than your knees, with your toes pointing out to the sides.
Lower your torso in between your knees and place your hands on the floor. If you're more flexible, place your forearms on the floor. Relax your shoulders away from your ears and try not to let your feet slip away from your body.
Stay here for 30 seconds and then sit up to release.

Try it and tell me if you like it.

Hit the Hay: Knee to Chest Back Stretch

FitSugar — Fri, 10 Jul 2009 13:15:25 -0700

After a stressful day at work or a night out on the town, it may be difficult to rest your mind and body enough to get some shuteye. I like to stretch in bed to inspire calmness, and if you liked the spinal twist bed stretch, here's another one that will target the muscles in your lower back. It's not only great for bedtime; I also like waking up and doing this stretch.

For details on how to do this stretch keep reading

Stretch It: Low Squat

FitSugar — Thu, 11 Jun 2009 12:00:00 -0700

Some squatting poses in yoga strengthen your quads and booty, and then there are relaxing variations on poses like the Wide Squat, which opens your hips. Here's a two-for-one version of a squat that will stretch your lower back and open your hips. One of my all-time favorite stretches, it feels amazing after a run.

To learn how to do this low squat read more.

Stand with your feet parallel so they're slightly wider than your hips.
Bend your knees and lower your hips down toward the ground. If your heels don't touch the floor, roll up a towel and place it under your heels for support.
Shift weight into your heels and lengthen the crown of your head up toward the ceiling. Place your palms on the ground in front of you.
Now leading with your belly button, press your torso forward between your knees. Try to lengthen through your spine as you walk your hands away from you. Then gently lower your head, tucking your chin toward your chest and stay here for 30 seconds or more. Remember to relax your shoulders away from your ears. It's an intense stretch so once you've had enough, slowly straighten your legs and come into a Standing Forward Bend to release your hips.

Stretch It: Crossing Child's Pose

FitSugar — Sat, 03 Jan 2009 03:00:00 -0800

If you suffer from a tight lower back, Child's Pose is one of the best stretches. Give this variation a try and it adds a nice stretch to your shoulder and the side of your body.

To learn how to do this relaxing stretch read more.

Sit on the floor with your knees bent, and your tush on your heels. Then walk your hands out in front of you, lowering your torso so your belly is resting on your thighs.
Extend your arms as much as possible. Keep your right hand where it is and lift your left hand up and place it to the right of your right pinky. Lower your head and just breathe. Actively press your hips down toward your heels to lengthen your spine and intensify the stretch.

Stay for as long as you want (at least 30 seconds), then bring your left hand back to the starting position. When you're ready, cross your right hand over to the left side of your left pinky. Remain here for at least 30 seconds, and then bring your right hand back to center. Repeat this stretch again on both sides.

Stretch It: Spinal Twist Against a Tree

FitSugar — Thu, 24 Apr 2008 13:00:00 -0700

It seems that all forms of exercise, from running to ab work, makes for a tight back. Here's one of my favorite twists. I love that you don't have to touch the ground to do, so it is perfect to do after a run. A word of caution: If your back cracks easily, you'll probably hear a few pops with this stretch.

Want to know how to do it? Then read more.

Stand with the right side of your body next to a tree. Bend your right knee up, so the outside edge of your knee is against the trunk.
Keep your left foot planted firmly and turn towards the right, walking your hands around the side of the tree.
Press your left hand into the tree and reach your right arm as far towards the right as you can. Stay here for at least 30 seconds. Then slowly walk your hands to the left, toward your right knee. Then release, placing your right foot back on the ground. Take a few breaths with your spine in a neutral position, and then do the other side.

Fit's Tis: If you're not outside, you can do this move against a wall, too.

Strike a Yoga Pose: Child's Pose

FitSugar — Mon, 14 Apr 2008 09:30:00 -0700

Anytime you need to release your lower back, rest your arms, or take a break in a yoga class, Child's Pose is for you. Folding your body into a little ball makes you feel calm, safe, and relaxed.

Sanskrit Name: Balasana
English Translation: Child Pose
Also Called: Child's Pose

There are many variations to this pose, so to hear about them read more

Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you.
Take a deep breath in and as you exhale, lie your torso down onto your thighs.Try to lengthen your neck and spine, by drawing your ribs away from your tailbone, and the crown of your head away from your shoulders.
You can do it as shown in the photo, with your arms resting comfortably on your lower back, but I prefer to do it with my arms beside my legs, with my palms facing up. Or you can also try extending your arms out in front of you. I also like to separate my knees and bring my arms between my legs, and turn my head to the side so my cheek is on the mat. Each of these variations will stretch your back, neck, and shoulders differently, so try them all to see which one you like best.
Stay here for five breaths or longer, and once you've had enough, you can inhale to lift your torso up.

If you are preggo, open your knees wide so when you bend forward there is space for your ever growing belly.

Source

Treadmill Stretch: Upper Back and Shoulders

FitSugar — Thu, 21 Feb 2008 08:45:00 -0800

Even though running primarily works your lower body, you can still end up with a tight lower back and tense shoulders. After running on a treadmill this back stretch feels great! It's just nice to support your upper body and let the tension release.

While standing on the treadmill, make sure the machine is OFF. Now place your hands on the front readout or bar. Walk your feet back so your legs, arms, and spine are as long as they can be.
Now lower your head between your arms, but make sure your shoulders are drawing back toward your hips.
Stay like this for 20 seconds or as long as you like.
To feel a release in your lower back, tilt your tailbone up towards the ceiling and bend your knees slightly. Stay like this for another 20 seconds.

If you run outside you can try this back stretch variation at your kitchen sink or try it with the back of a park bench.

Stretch Those Tight Hips and Lower Back

FitSugar — Fri, 20 Jul 2007 04:00:00 -0700

Chances are if you are reading this, you have the ever popular "office job" that involves sitting at a desk for 8 hours a day. This can wreak havoc on your precious body creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like 2 for the price of 1.

If you can, try and take a break during work to do this hip and lower back stretch sequence. Go through the sequence on one side and then start from the beginning and do the other side. All these yoga poses have been explained previously, so if you want to know how to get into them, just click on the link.

1 - Sit on the floor, bend your knees, bring the soles of your feet together (take off your shoes) and come into Butterfly. This pose is great because it stretches both hips at the same time. Press your elbows against your legs to feel more of a stretch in your inner thighs.

To feel the stretch in your lower back, start to lean your chest out forward and walk your hands out in front of you. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then read more

2 - Now swing your left leg back behind you, keeping your right leg in front. This is called Pigeon and it's probably one of my favorite poses. It feels great on your lower back and you can really focus on working one side at a time. This is great considering one hip is usually much tighter than the other (usually your non-dominant leg).

This pose feels so amazing to me that I like to hang out for a few minutes on each side to really concentrate on deeply opening my right hip. If you don't have much time, then you can just do 5 breaths.

3 - Now ever so slowly and gently, swing your left leg in front of you, bringing your left inner thigh against the sole of your right foot. Lean your chest straight over your left leg, and walk your hands out towards your left foot, coming into Head to Knee pose.

Try and keep reaching your forehead out towards your left foot, elongating your spine. Relax your shoulders away from your ears and stay here and breathe for at least 5 breaths. This pose works your hips, lower back, and hamstring.

4 - For the last pose called Double Pigeon, keep you right knee where it is and bend your left knee. Stack your left ankle on top of your right knee, and your left knee on top of your right ankle. You want your shins to be parallel, with the left on top, and if you are doing it right, when you look down, you'll see a little triangular shape that your legs have made.

Try to keep your ankles and knees stacked one on top of the other and flex your feet. Stay seated and if it feels okay, bring your hands out in front of your shins and start to walk your hands out. Stay here for 5 or more breaths, relaxing your shoulders and the muscles in your face.

Now you're ready to do the other side. Come back into Butterfly once again and see if you can get a little deeper into the pose. Then keep your left leg where it is and swing your right leg back, coming into Pigeon. Then move into Head to Knee pose, and then Double Pigeon. After this sequence, your hips and lower back will thank you.

Block Work: Lower-Back Release

FitSugar — Thu, 11 Sep 2008 16:00:00 -0700

If you have issues with a tight back, or pain in your lower back due to an injury or because you sit all day, give this stretch a try. It's similar to the Upper-Back Release and feels just as good, but it targets the lower part of your spine above the pelvis. If you don't have a block, use a foam roller, a rolled up yoga mat, or place a towel or blanket over a small stack of books (measuring four inches wide, six inches high, and nine inches long). Not only will you feel a release in your lower back, but you'll also gently stretch the front of your hips and abs, too.

To find out how to do this stretch, read more.

Sit on the floor with your legs straight out in front of you. Place the six-inch-high block directly behind you, so it's pressed against your bum. Unlike with the Upper-Back Release, it should be perpendicular to your spine.
Lean back and place your hands on the block so it doesn't slide away, centering the middle of your spine on the top of the block.
Then arch all the way back, releasing your head down to the ground. Rest your hands on either side of your body.
The block should feel comfortable so if any part is digging into you, make adjustments until it feels right. Then stay here for a minute or longer, allowing gravity to pull your shoulders towards the floor, deepening the stretch even more.
Once you've had enough, press your hands into the ground and sit up.

Stretch It: Legs Up the Wall

FitSugar — Thu, 18 Sep 2008 05:30:00 -0700

Ahh, I feel relaxed just looking at this picture. If you feel stressed out, depressed, or have a splitting headache, give this a try. Not only will it instill a sense of calmness, but it'll give you a slight release in your lower back and a stretch for your hamstrings. You'll need an uncluttered space at a wall and a bolster, blanket, or pillow.

To find out how to do this read more.

Place a folded bolster, blanket, or pillow against a wall.
Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket.
You want to adjust your body so that your bum is touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or by your head (this position will stretch your shoulders).
Close you eyes and allow your entire body to relax, feeling gravity pulling you down as the wall and blanket support you.
Hold like this for several minutes or longer. This is a wonderful stretch to hang out in for a while. Once you've had enough, walk your feet down the wall. Roll your body over to one side with your knees bent, and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to stand up.

I love to do this relaxing stretch after a long run or hike. Try it! You'll like it.