FitSugar

Stretch It: 2 Wrist Stretches

FitSugar — Wed, 13 Jun 2007 02:30:00 PDT

I'm sorry to say, but our wrists are pretty weak. That's no insult - it's the truth! They're skinny and delicate, and they have tiny muscles. Plus people don't spend too much time doing wrist strengthening or flexibility exercises.

If you type a lot, play a musical instrument, or spend a lot of time balancing on your hands, you can end up with sore, overworked, or injured wrists. Here are some great stretches you can do to increase flexibility in your hands and wrists.

Sit on your heels and place your hands on your mat with your fingertips facing your knees. If this stretch feels too intense, lift your hips off your heels a little. Stay here for 5 deep breaths, or as long as you want.
Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. Don't worry about keeping your legs straight - this is a wrist stretch, not a hamstring stretch. Stay here for 5 deep breaths, or as long as you want.

I love how good these two stretches feel - my wrists feel so much more open after I do them. If my wrists get sore after blogging all day, or practicing Crow for too long, I always feel better after stretching them out.

Swimmer Dara Torres on the Quest For Her Sixth Olympic Games

espnW — Fri, 11 May 2012 04:12:32 PDT

We are pumped to share one of our fave stories from espnW here on FitSugar!

By Luke Cyphers

Dara Torres once wrote a book called Age Is Just a Number. Nowadays, though, the feel-good story of the 2008 Olympics admits to, well, feeling her age. Torres won two silver medals as a 41-year-old mother and swimmer in Beijing, but she harbors no illusions about repeating the feat four years later. "You have to be realistic," Torres said. "I am 45 years old. I'm that much closer to being 50, and my body just can't recover the way it used to."

Her goal was gold in 2008. In 2012? "I don't feel like I have anything else to prove going into these Olympic Games," said the 12-time medalist. "It's not about medals. I have enough."

So why does she put herself through grueling training five days a week in the hopes of making her sixth - and she swears last - U.S. Olympic team? Because, at her best, she's still one of the fastest sprinters in the world. She placed second in the 50-meter freestyle (25.24 seconds) at the winter nationals. Last month, she swam a solid 25.36 seconds in the prelims of the Indianapolis Grand Prix, but faded to 25.47 in the final to finish sixth. She'll need to place within the top two at the Olympic trials in Omaha in June to make it to London.

Kim Rhode is not your typical Olympian

Dara Torres says it is harder for her body to recover compared to when she competed in the 2008 Olympics. "If I had to just swim the race once, I don't think it would even be an issue making the team," she said. "But I have to swim it three times, and having my body recover for those three races is my issue."

Torres embraces the actuarial challenge of capping an Olympic career 28 years after it began in 1984, even as her world has changed and her body has creaked. Her longtime coach, Michael Lohberg, died of a rare blood disorder in 2011. One of Lohberg's assistants, Bruno Darzi, now coaches her. Her daughter Tessa is now 6. And her left knee required surgery and more than a year to rehab. Through it all, "I still have a passion for the sport of swimming," she said.

But there's also a sense of obligation to the public following she has built through her success and frequent television appearances. (The former telecommunications major and frequent morning-show guest announced her comeback on "Live with Regis & Kelly.") "I have so many people come up to me and say I'm inspiring them to do things that they thought they couldn't do because they were too old, or that they put off because they couldn't find a balance in their life to do it," Torres said.

Keep reading for more on Dara Torres' Olympic past and present.

3 Ways Walkers Can Benefit From Going Barefoot

Jenny Sugar — Thu, 10 May 2012 13:57:41 PDT

If you're into running, there's no doubt you've heard the buzz about barefoot running. It's become trendy for a reason: running barefoot can help you have better form and technique, preventing injury and pain. Runners aren't the only ones who can benefit from ditching their footwear. If walking is your exercise of choice, here are some reasons you'll want to try going barefoot.

Active and engaged muscles: Slipping on shoes may protect your feet from dangers, but it also means the muscles in your feet don't have to work as hard. The cushioned sole of a shoe absorbs all the sensations and pressures, which means your feet have become more passive over time. Because weak muscles are more prone to strain, pain, and injury, walking barefoot allows you to engage your body more, making feet stronger and better able to handle workouts.
Better walking form: One way a walker can have incorrect form is by roughly pounding the ground with each step. Cushiony sneakers absorb the force, so you're not even aware that you may be walking incorrectly. Remove your shoes and you'll instantly walk lighter, causing less jarring impact on your joints. Even though walking is considered a low-impact sport, it's still hard on your feet. Improving form means less risk for injury.
Busting through the walking plateau: Walking the same way, day in and day out, means using identical muscles every time you head out for a walk. Your body quickly strengthens the muscles in use, easily adapting to the demands placed on them. Without the opportunity for new challenges, muscles won't become stronger and can actually become injured from overuse. Walking barefoot forces your body to use other muscles not normally used when walking with sneaks, which helps you achieve a more effective and different type of workout. You'll especially feel the difference when walking barefoot on different surfaces.

Keep reading to learn how to start barefoot walking.

Things You Should Never Do With Your Yoga Mat

Jenny Sugar — Thu, 03 May 2012 11:55:14 PDT

No matter how much moola you dropped on your yoga mat, you want it to last and offer you a smooth and injury-free yoga practice. There's not a whole lot that goes into caring for your mat, but here are three things you should never do.

Lather up: New mats often come with a rubbery or plastic-y odor, so of course your first instinct is to give it a thorough cleaning. Using too much soap can leave a slippery film, so the next time you hop on your mat, it might be dangerously slick, putting you at risk for ~~falling on your asana~~ injury. Use this technique instead: dip a washcloth in a solution of two cups of warm water and four drops of dish soap, and lightly rub the mat. Don't scrub it with a rough sponge as this can cause nicks in the smooth surface and lead to holes. Then hang the wet mat over your shower rod to air dry.
Leave it rolled up: After a sweaty yoga class, you wouldn't ball up your wet outfit, store it in your yoga bag, and then slip it on for your next class, so why is it any different with your yoga mat? It's never a good idea to keep your mat rolled up after a sweat session. The moist, dark environment is bacteria and mold's favorite hangout spot and I doubt you want to practice on a mat covered in that kind of unhealthy growth. It's OK to roll it up right after class, but as soon as you get home, hang it over a door or banister and allow it to fully dry out before rolling it up again.
Lend it out: You're such a kind and thoughtful yogi, you're even willing to let someone borrow your mat. Stop right there. While it's good karma to share with others, I'm sure sharing germs isn't what you had in mind. Even your dearest friend can give you a cold, so it's best to encourage others to buy their own mat to ensure everyone keeps their germs to themselves.

Source: Flickr User mikecpeck

Dispel These Common Complaints and Start a Love Affair With Running

Jenny Sugar — Wed, 02 May 2012 02:27:29 PDT

You want to love running, you do, but every time you head out for a run, you end up hating it even more. Check out some of the most common complaints below, and find out how you can turn your relationship with running around for the better.

"My Knee, My Back, My Feet - Everything Hurts"
Pounding the pavement is not easy on the body, and one reason for aches and pains is poor running form. Here's a body checklist to make sure you're running properly and efficiently. Sneakers that are old or unsupportive can also lead to joint pain, so here are tips to help you find the perfect pair of running shoes. Be sure to replace shoes every few hundred miles or every few months (whichever comes first). Also, don't run every day - including other types of exercise is a must in preventing repetitive stress injuries.

"It's Boring"
Running is the definition of repetition, so if you're on a treadmill, make it more exciting by watching your favorite TV show, listening to a new audiobook or CD, running next to a chatty friend (just make sure to keep your gaze forward), or "racing" an unknowing treadmill runner. If none of that seems appealing, bring your runs outdoors. The beach or the woods are full of natural obstacles to keep you on your toes, and the fresh air and scenery are sure to lift your spirits. Choose a different location every time to keep workouts exciting, and bring your dog along. It's also fun to track your workouts using a heart rate monitor, GPS watch, or an inexpensive running app like one of these.

Keep reading to find out how to deal with other running complaints.

A Body Check That Won't Hurt: Tips For Proper Running Form

Jenny Sugar — Mon, 23 Apr 2012 10:49:36 PDT

Running is all about stepping one foot in front of the other. Sounds easy enough, right? But if your running form is incorrect, you'll end up with aches, strains, and injuries that could prevent you from lacing up your sneaks at all. Make sure to avoid these running-form mistakes the next time you hit the treadmill, trail, or pavement.

Head: It sometimes feels good to close your eyes and relax your chin toward your chest, but don't keep your head down (or tilt your head up) for long periods of time. Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner.
Shoulders: Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. (And you wonder why you have a pounding headache or aching neck.) Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips. Hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back.

I'm just getting started so keep reading to find out what the rest of your body shouldn't be doing while running.

Get to Know Your Iliotibial Band

Susi May — Tue, 17 Apr 2012 15:04:32 PDT

Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB). But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the shin, can help keep an injury at bay. Knowledge is power, and we want to help keep you on the road.

First off, fascia is a stiff connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing both support and protection. It's like shrink-wrap; once fascia becomes tight it tends to stay tight, causing pain and injuries. When the ITB shortens, usually due to poor biomechanics (like losing your running technique when tired), it can pull the knee cap out of alignment. The faulty alignment creates inflammation in the joint and pain when bending the knee. This injury, known as iliotibial band syndrome, occurs more in women than men, most likely due to the wider female pelvis.

To avoid overuse injuries, it's important to keep this thick band of fascia flexible, especially if you're training for a race and upping your weekly mileage. Keep reading to learn how.

Don't Forget These Stretches After a Run

Leta Shy — Fri, 13 Apr 2012 16:09:22 PDT

After your run, your legs are probably in need of a good stretch. But it's not all quads, hamstrings, and glutes. Don't forget these areas when stretching after your jog.

Hip flexors: Combat all that forward propelling (and desk sitting) with stretches that open up and loosen those all-important hip flexors. Tight hip flexors can lead to back pain and a limited range of motion, so make sure you incorporate some of these hip flexor stretches into your postrun routine.

IT band: Regular runners know that stretching your iliotibial (IT) band is very important, but if you've never had problems, it's easy to neglect the tendon that runs down the outer side of your leg. Prevent painful IT and knee problems before they happen by keeping your body loose with this standing IT band stretch.

Calves: Calves have the luxury of being among some of the most-used muscles in your body, but many people ignore them after a run, which can lead to an overly tight and inflexible pair. After you finish a run, find a curb or wall and do one of these seven calf stretches regularly.

Toe stretches: Your lower digits can use some attention too. Keep your toes happy and help prevent plantar fasciitis by doing a minute of toe scrunches after your run (or regularly throughout your day).

Besides these often-neglected areas, there are several other important stretches you should be doing to ensure you keep your muscles strong and flexible and prevent injury. Try this postrun stretching sequence after your next jog, or incorporate this yoga sequence for runners into your routine.

5 Things You May Be Overlooking at Your Gym

Leta Shy — Wed, 11 Apr 2012 16:56:44 PDT

Location and machine availability may be the biggest reasons why you chose your gym, but there's more to be had with your membership. Get the most out of the hundreds of dollars you're spending with this list of extras you may be overlooking at the gym.

Workout props: Maybe you only use the machines, but don't ignore the props lying all over the gym floor. Things like battle ropes (those thick white ropes anchored to sturdy beams) for sculpting strong arms to sturdy boxes for plyometrics exercises help change up a workout. Next time you're leaving a class or people-watching on the treadmill, look out for anyone using unfamiliar props, and if one looks interesting, ask a trainer to show you how to use one.
Weight room: If you only lift weights in class, spending time in the weight room can be hugely beneficial. Lifting at your own pace helps to master perfect form and figure out the right dumbbell weight for specific exercises. And if you never strength train, starting a weight-room routine can help jump-start your body's metabolism while also helping tone muscle. If this still seems intimidating, check out our tips for learning to love the weight room.

Find out three more things you may be overlooking at your gym after the break.

Meeting My Sperm Donor

The Good Men Project — Fri, 06 Apr 2012 10:00:50 PDT

We're happy to present this story from one of our favorite sites, The Good Men Project. Ben Sommer, conceived through alternative insemination, is a young man now and tells the story of deciding to meet his donor.

I grew up in a middle-class home in Cambridge, Massachusetts, with two loving parents, both of whom are women. My conception was perhaps the most organized and scientific miracle of the modern American family - my architecture, the dream of dozens of individuals conducting their work across thousands of miles.

Objectifying Ryan Gosling

I was conceived through alternative insemination. A donor submitted his sperm to the Sperm Bank of California in Oakland (TSBC). Later, it was sent to the Fenway Community Health Center in Boston. Since opening its doors in 1982, TSBC has helped families without the ability to conceive on their own to birth over 2,000 children. Two thirds of those have ended up, like me, being raised in a lesbian household. TSBC is also the first sperm bank to offer a donor-identity-release program, which allows children of alternative insemination access to their donors' information when they turn 18.

I am not as much an oddity as you might think. As of 2005, some 270,000 children in the United States had same sex-parents. We are a generation that is just now beginning to come of age and able to share our stories. This is mine.

Growing up in a lesbian household was much like growing up in any other family unit, I imagine: vacations to Cape Cod, parents working late and sometimes not, play dates with a diverse group of friends.

I never gave much thought to that mysterious figure across the country. I never questioned the fact that I didn't have a father. As far as I was concerned I didn't need one. Is having two moms really all that different than having a mom and a dad? Parents are parents, right? I didn't see a difference at the time. My parents didn't either - at least at first.

They decided to conceive through a donor, in part, to avoid the complications that a third parent would bring. Asking a close male friend to donate, like some couples have done, can create unforeseen consequences. In the past, there have been custody battles between the donor and the parents raising the child. This was the case with a friend of mine, whose parents arranged donation from a male family friend. With a semi-anonymous donor like the man my parents chose, it would be clear who my parents were. And it was.

That's not to say that it was smooth sailing. "When we first learned you were going to be a boy, we really panicked," my mother told me recently. "Who's going to teach him to throw a ball? We didn't have many male friends. There was even basic stuff, like who's going to teach him to pee standing up. That doesn't come naturally."

Read the rest of the story below.