FitSugar

Snow Shovel Stretch: Lower Back

FitSugar — Fri, 28 Jan 2011 04:00:17 PST

This post is dedicated to all on the East Coast. After getting hammered this Winter, I want to give you kudos for all the shoveling you're likely doing. You're burning tons of calories digging out your car and cleaning up the sidewalks. This practical workout will tone your core and buff up your upper body, but all that bending and lifting heavy loads of the white stuff can really do a number on your back. Take a break to relieve your sore low back and tight hamstrings by giving these two stretches a try to relieve your sore lower back and hamstrings. If you don't live in a Winter wonderland, these stretches provide sweet relief when sweeping and mopping.

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

Strike a Yoga Pose: Sleeping Yogi

FitSugar — Mon, 14 Jun 2010 08:00:42 PDT

I know what you're thinking. But before you start the snickers and jokes about the Kama Sutra and such, let me say that this pose isn't just a prep for some crazy tantric sex technique designed to help you achieve the best orgasm of your life. It is an actual yoga pose that you'd find in the second series of Ashtanga yoga. Its purpose is not to turn you into a pretzel, but rather to deeply stretch your lower back and hamstrings. I'm not expecting the average Joe to be able to get into it, since it requires extreme flexibility in the hips and backs of the legs, but just attempting this pose, and taking it as far as you can will do wonders for a tight lower back.

Sanskrit Name: Yoga Nidrasana
English Translation: Yogic Sleep Pose
Also Called: Sleeping Yogi

To learn a much easier version of this pose

Begin lying flat on your back.
Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs. Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest but keep everything relaxed. This pose is called Happy Baby, and it's a great prep for Sleeping Yogi.

From here, move your arms to the insides of your legs. Use both hands to help your left knee come behind your left shoulder, and eventually your foot behind your head. Then bring the right knee behind your right shoulder, and your right ankle behind your left ankle.
Whether both legs are behind your head or not, bring both hands to your lower back, and try to clasp them together.
Stay like this for five deep breaths. To release, bring both legs to the floor. For a counter-pose, do Fish.

This is one of my favorite challenging poses. Do you have one? Share it in the Yoga Stretch and Tell Group.

Stretch It: Grounded Wide Squat

FitSugar — Thu, 01 Oct 2009 08:00:32 PDT

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

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 PDT

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 PDT

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

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 PST

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

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 PDT

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

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 PDT

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

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.
Rest your arms beside your legs, with palms facing up, or 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 PST

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.

Barre Workouts are Expensive! Try This At-Home Alternative Instead

Self — Wed, 23 May 2012 04:23:06 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Barre classes may make you easy on the eyes, but at $20 or more a pop, they're definitely not easy on the wallet. Rather than take a second job to pay for our latest fitness addiction, we turned to Beverly Hill-based Cardio Barre instructor Stacey Bosworth to get the inside scoop on scoring a long, lean dancer's body in your living room. "This at-home workout is effective because it targets the whole lower body. Cardio Barre is amazing because it is a no-impact workout that allows you to lengthen and strengthen your muscles while burning fat. It will also help increase your flexibility and strength," says Bosworth.

Celebrity devotees, including Dakota Fanning, Neve Campbell, and Heather Morris, can all attest to the fact that Cardio Barre has given them "a lifted tush and leaner, dancer-like legs!" Incorporate these three moves into your regular routine three times a week for maximum results.

Butt Blaster
Come down to the floor on both forearms with your knees bent. Your left hip is directly over your left knee. Your right leg is bent to a 90-degree angle with your foot flexed. Extend your right leg toward the ceiling as if you were pushing the ceiling away from you (see photo above). Bring your right leg down past your left hip and then back up toward the ceiling, keeping your leg parallel to the floor with your kneecap pointing toward the ground and your foot flexed. You are doing a full range of motion, trying to imagine extending your leg all the way through the ceiling.

Keep reading for more barre moves you can do at home!