FitSugar

Take a Break and Stretch Your Neck

FitSugar — Fri, 10 Jul 2009 10:00:38 -0700

Stress from work and life often shows up as tension in the neck and shoulders. So here are some stretches you can do to get some relief.

View Slideshow ›

Back to Basics: Keeping Your Shoulders Down

FitSugar — Wed, 18 Jun 2008 03:00:00 -0700

When teaching Pilates, I am always telling clients to keep their shoulders away from their ears. Raised shoulders is a sign of serious tension in the neck and upper back and over time it will create pain. Not only that but it wastes energy and can make surrounding areas not function correctly. Pilates clients aren't the only folks with tense necks and raised shoulders. I see this posture all the time when people are working out with weights, biking and running.

In an effort to keep the shoulders down, people tend to tense their necks even more – as if the sheer weight of their neck will calm the busy shoulder joint. Or people tend to grab in their lats or arm pits, which also increases neck tension and interferes with free movement of the arms.

To effectively relax your shoulders, you need to focus on your shoulder blades (scapula) sliding down your back. The muscle that anchors the blades is the bottom part of the trapezius muscle. You also want to feel your collar bone (clavicle) widening and the scapula sliding slightly toward one another. The end effect is an open chest with relaxed shoulders and neck. Nothing should feel pinched or gripped. Imagine the scapula is a slippery bar of soap sliding up and down the back. Try it next time you do bicep curls, sit in freeway traffic or ride your bike.

Source

Lifting Tip: Keep Your Neck Straight

FitSugar — Mon, 18 Feb 2008 14:45:00 -0800

I admit it. I love to watch myself when using weights. It's not because I love staring at my toned muscles; it's because I'm checking my form.

It's great to make sure you're doing strength-training moves correctly, but if you turn your head to take a peek, you could strain your neck or upper back. So instead of glaring over at your deltoid, stand in front of a mirror to watch yourself, making sure to keep your neck in line with your spine. You can also have a session with a fitness trainer so he or she can watch you do your moves and give you pointers on how to perfect your form.

Source

Stretches for Your Desk

FitSugar — Thu, 18 Oct 2007 11:45:00 -0700

Nothing feels better than stretching it out when you’re done for the day, especially if you've been sitting at your desk all day long.

Try these four exercises to ease tension in the back, neck, shoulders, arms and wrists.

Back stretch: With your arms crossed over your chest and feet on the floor, lean against the chair back and allow the mid back to curl back over it, lifting elbows up to the ceiling and allowing your head to follow your neck. Hold for a moment, then return to an upright position.

Neck stretch: Take your left ear over to your left shoulder to stretch the muscles on the right side of your neck. Hold for 20 seconds and repeat on the right, aiming for two to three repetitions on each side. Then, with your chin tucked in, slowly turn your head to the right and left, five times on each side.

Shoulder soother: Roll your shoulders to the back, and then to the front – then lift them right up to your ears, tensing the muscles, and allow them to drop completely.

Arm and wrist stretch: Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides.

Fit's Tip: Most people frown upon taking shoes off in the office so when you get home, take off your shoes and rise up on to the balls of your feet and then back down to the heels, to boost the circulation in the lower legs.

Source

Be a Smart Bag Handler

FitSugar — Thu, 18 Oct 2007 03:30:00 -0700

Oversize bags, purses, and gym bags can be convenient, but they're not good for your back, your shoulders, or your neck. O magazine loves to give tips on being both trendy and healthy. And what's more important than a woman's health and her purse?

Here are a few highlights on keeping your bag safe for your body:

Your weight and your fate: (New York-based chiropractor) Isis M. Medina's rule is that you should tote no more than 10 percent of your body weight-so a bag that's more than five pounds when empty is a bad start. If your load is excessive, your head and neck jut forward rather than staying over your shoulders, which can lead to headaches, neck tension, and back pain.
Getting a handle: Long-strapped shoulder bags are out: They tug you to one side in a C shape, with the purse bumping at your hip and the strap slipping (so you hunch up your shoulder to keep it in place). Avoid chains, too; they tend to gouge the flesh. Look for short handles, not too flimsy or narrow (with very skinny straps on a hefty bag, you're asking for trouble).
No feed bags: Slouchy may be in, but Medina likes structure: When items shift around and aren't well distributed, your balance is thrown off. Even an oversize bag can work, the doctor assures us, if it's got a definite shape, a firm base, and inner compartments to keep belongings stable.
Easy access: If you have to do a major dig to find your phone or comb, you're twisting and distorting your torso. You want possessions to be reachable yet secure-a long top zipper or magnetic closure helps; Medina also likes outside pockets for frequently needed essentials.

Fit's Tip: Check out the Puddle Jumper Bag for all your gym gear, it's one that I think Medina would approve.

Source

What a Pain in the Neck!

FitSugar — Thu, 19 Jul 2007 15:45:00 -0700

Raise your hand if you've ever woken up with a crick in your neck? You know, that pain on one side, that if you look over one shoulder - ouch! It can last all day or even a few days, can cause other muscles to tense up, and can give you a major headache.

The next time you wake up with this annoying pain, stiffness, or loss of movement, try this:

Take a nice long HOT shower. The temperature and pressure of the water will help relieve some of the tension in your neck. You know that old saying, "Move it or lose it?" Using those stiff muscles will make them feel better, so as the hot water warms up your muscles, try and do some gentle shower stretches to help improve your range of motion.
Gently massage the muscles in your neck, shoulders, and upper back. Or better yet - get someone to do it for you.
After you're all warmed up, lie on your back with your knees up, feet flat on the floor, and your head on the ground. Pull in your stomach and tuck your chin slightly. Slowly and gently turn your head right, then left, five times in each direction. Also work on lifting your head off the ground slightly five times. Slowly using your stiff muscles will help them to relax.

Want to know what else you can do to relieve your pain? Then read more

If the pain is really bad, take an OTC anti-inflammatory like Advil (ibuprofen) or Aleve (naproxen sodium/naprosyn). Throughout your day, you can use a heating pad or hot pack on your neck. This helps to bring blood to the area and also relieves stiffness. Also continue to do gentle stretches. While sitting in a chair, try this neck stretch.
After work, get a massage or go to a gentle yoga class. Then take another hot shower. Hopefully you'll wake up the next day pain-free.

If the pain persists for more than a few days, see your doctor. You could have a serious injury such as a pulled muscle, pinched nerve or misalignment in your spine.

Which Part of Your Body do You LOVE to Show Off the Most?

FitSugar — Wed, 28 Mar 2007 07:30:00 -0700

Well, FabSugar inspired me with their poll called Which Body Part do You Try to Hide the Most?

I want to know, which part of your body do you LOVE to show off?

Shower Stretches

FitSugar — Fri, 09 Mar 2007 04:00:00 -0800

I love to stretch in the shower, it is one of those rare times when I get to slow down. I turn on the soothing hot water, light some candles, play some relaxing music, and let the warm steam envelop me.

There are a 3 stretches that I love to do in the shower, just because it feels so good to close my eyes and calm my mind. Plus, the steamy water does a wonderful job warming my muscles, so they're easier to stretch.

Come into a wide squat in the middle of your shower so you can feel the hot water gently pouring onto your lower back. Stay here for a minute or so, dropping your chin towards your chest and extending your arms out in front of you. It feels amazing, especially if your lower back bothers you.

Want to see the other 2 stretches? Then read more

This stretch is for your neck. Stand so the back of your head is in the stream of water. Interlace your fingers and place your open palms on the back of your head. Gently and slowly press your head down, tilting your chin in towards your chest. It stretches the back of your neck and lengthens your spine.

To stretch out your shoulder and wrists, place your right palm on the front wall of the shower (away from the water). You want your fingertips facing to the right, feeling your wrist opening up. You can stay here or if you want to stretch it even more, walk your body towards the left, gazing over your left shoulder. Stay here for a minute or so and then switch to the left side.

Let me know what you think or if you have any other ideas for shower stretches. Post your thoughts or pictures in the Yoga Stretch and Tell Group.

To Ice or to Heat? That is The Question

FitSugar — Mon, 29 Jan 2007 10:45:00 -0800

If you have a pain or you hurt yourself, do you ice it or heat it? Good question for all of you weekend warriors.

Apply ice no longer than 20 minutes:

If you've hurt yourself in the last 48 hours (sprained your ankle or hammered your thumb instead of the nail).
If the area is swollen - ice will decrease the inflammation around the injury which will help control the pain.
After surgery to reduce swelling, bleeding, and bruising.
To chronic injuries suffered by athletes, such as overused joints like runner's knees - these areas should be iced after the activity to reduce inflamation.

Apply heat no longer than 20 minutes:

If you have chronic pain, such as sore, stiff, nagging joint or muscle pain - the heat brings new blood to the area to help loosen the tissues and help them to relax.
To chronic conditions, such as a tight hamstring before you exercise to improve elasticity.

Fit's Tips: Both heat and ice manipulate blood flow. Heat increases circulation which boosts the supply of oxygen to the area which accelerates the removal of waste products. Ice restricts blood flow which reduces inflammation and pain. If the injury hasn't improved or gets worse after 48 hours make an appointment to see your doctor.

DIY Gift: Heat Soothing Neck Wrap

FitSugar — Tue, 10 Nov 2009 12:00:30 -0800

I'm all about the holiday season, and I love giving gifts that my friends can actually use. With that in mind, I've decided to replicate my homemade neck wrap, and give the gift of easy relaxation to all my friends.

Making your own at home is super easy and inexpensive -plus your friends will love using the wrap to unwind. All you need is a sock (preferably a longer, knee sock, but most will stretch out), a bag of rice, and lavender or eucalyptus oil, or dried, if you prefer, and some ribbon and note cards (optional for decorating). To learn how to make your own great gift, just keep reading