FitSugar

Work It Girl: Reverse Arch Stretch

FitSugar — Thu, 05 Nov 2009 15:00:58 -0800

Constantly hovering over your keyboard, with your shoulders hunched over not only contributes to terrible posture, but can be a real pain in the neck and back. I know this stretch looks a little provocative and is reminiscent of FlashDance, but it is the antidote to a day of blogging.

Sit on the edge of your chair. Reach your hands behind you and hold on to the back of the chair.
Inhale and press your chest forward, arching your spine. If it feels comfortable, let your head fall back slightly to open through the front of the neck.
Continue to breathe, feeling the front of your body open up as you extend backwards.
Hold this position for 30 seconds or as long as you want. Then slowly lift your head back up, straighten your spine, and release the chair.

Try it and tell me what you think.

Stretch It: Shoulder Releasing Spinal Twist

FitSugar — Fri, 09 Oct 2009 09:00:58 -0700

Tense shoulders are a symptom of stress and working at a computer all day, so take a break, get on the floor, and give this relaxing stretch a try. It's a variation of the chest opening spinal twist, and it'll not only relieve tension in your shoulders, but you'll also get a nice stretch in your lower back.

To learn how to get into this pretzel of a stretch, read more.

Begin on your hands and knees in a tabletop position.
Lower your left shoulder to the floor as close to your right hand as possible, while keeping your hips stacked over your knees (they like to sway to the right).
Extend your left arm straight out and hold your wrist with your right hand. Gently pull your left hand away from you, feeling the stretch in your shoulder. Actively press your hips to the left to increase the spinal twist.
Stay like this for 30 seconds then come back to your hands and knees. Repeat this stretch on the other side.

Stretch It: Extended Puppy

FitSugar — Thu, 17 Sep 2009 09:00:23 -0700

Take a break to stretch your spine and shoulders with this relaxing stretch. Not only does it make your spine feel longer and your shoulders more open, but relaxing your head to the floor also helps relieve stress and tension.

This stretch looks a little sexier than others I've posted, so maybe do this one when you have a little privacy. To learn how, keep reading

Chef Workout: Counter Shoulder Stretch

FitSugar — Thu, 16 Apr 2009 13:00:00 -0700

I spend a lot of time in the kitchen and like to use those few minutes waiting for water to boil and veggies to steam by doing this stretch. It targets the shoulders, lats (sides of your upper back), hamstrings, and your lower back. It's a good one and is a great break while cooking dinner.

To learn the details of this stretch read more.

Stand in front of your counter with your feet hip distance apart. Place your hands on the counter so they are shoulder width distance apart.
Walk your feet backward until your hips are above your ankles and your spine is lengthened. Allow your head to fall comfortably between your shoulders so there's no tension in your neck. Try not to round through your lower back.
Hold like this for 30 seconds, pressing your pelvis away from your hands to increase the stretch.

For a variation on this kitchen stretch try this.

Stretch It: Seated Heart Opener

FitSugar — Fri, 13 Feb 2009 03:30:00 -0800

In honor of Valentine's Day, I thought we could all benefit from a little heart-opening stretch. This simple and relaxing backbend will open your chest, neck, shoulders, and abs. It will also increase flexibility in your spine, and make you feel centered and full of energy.

To learn how to do this pose, read more.

Begin sitting on your heels in Hero pose.
Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.
Press your hands firmly into the ground and lift your chest as high as you can, arching your back, and push your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more.
Stay for 30 seconds, then lift your head and torso up and come back into Hero pose.

Stretch It: Pulling Elbow Deltoid Stretch

FitSugar — Thu, 13 Nov 2008 13:00:00 -0800

If hours of raking leaves or strength training have given you sore outer shoulders, here's a simple stretch you should try. It's a variation of this basic deltoid stretch.

To learn how to do this read more.

Begin with your feet hips-width distance apart. Bend your right arm and hold onto it with your left hand just above your right elbow.
Now use your left hand to pull your right elbow down and toward the left, twisting your upper torso as much as you can without moving your feet.
Hold for thirty seconds and then switch sides.

If this wasn't enough for you, here are some more shoulder stretches to try out.

Get on the Ball: Shoulder Wall Roll

FitSugar — Thu, 06 Nov 2008 12:00:00 -0800

Fall weather is in full force, and that means an abundance of fallen leaves. If you're spending a ton of time raking your lawn, then your shoulders and upper back are probably super sore. For relief, here's a great stretch you can do with an exercise ball and a wall.

To learn how to do this move read more.

Stand about two feet away from a wall, with your feet hips-width distance apart. Place an exercise ball on the wall so the top is at eye level. Rest your forearms on the ball with your elbows bent and your palms facing each other.
Now slowly straighten your arms toward the ceiling, rolling the ball up the wall. When your arms are straight, try to press your torso toward the wall slightly without arching your back. This will intensify the stretch.
Then roll the ball back down to the starting position.
Repeat this move 10 to 15 times.

Stretch It: Upper Back and Shoulder Stretch

FitSugar — Thu, 02 Oct 2008 16:00:00 -0700

After all those push-ups and side-arm raises you do, I'm sure your shoulders and upper body could use a nice stretch. This one is really easy to do, and it targets your upper back instantly. All you need is a sturdy chair with four legs. If you're at work or sitting just on the couch, why not give this a try?

To find out how to do this stretch read more.

Sit on the very edge of a chair. Separate your feet so your knees are a little wider than your shoulders.
Lean your torso forward and bring your arms inside your legs. Wrap your hands around your calves and try to reach your fingertips in front of your ankles.
Use your hands to gently pull the torso though your legs to open your shoulders and stretch your upper back.
Hold there for 30 seconds then lift your torso up to a seated position.

Stretch It: Tipover Tuck

FitSugar — Thu, 07 Aug 2008 16:00:00 -0700

I love stretches that you can feel over your entire body, and while this is mostly a move you'll feel in your chest and shoulders, you'll also feel this in your hamstrings and lower back. It's a great one to add to your stretching repertoire.

To learn how to do this stretch read more.

Begin standing with your feet hips distance apart. Engage your abs by drawing your navel towards your spine.
Bring your arms behind you and interlace your fingers right below your sacrum (back of your pelvis). If you can, press the heels of your palms together in a kind of double fist. Actively pull your hands away from your shoulders to increase the stretch in your chest.
From here, lean your chest forward and lift your hands up overhead as you fold your torso toward your thighs. If you're only concerned with feeling this stretch in your chest and shoulders then keep your knees bent. To bring this stretch into your hamstrings and lower back, then straighten your legs. Make sure you're lengthening through your spine by reaching the top of your head toward the floor.
Stay like this for at least 30 seconds and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position.

Fit's Tip: You can also do this stretch with your legs wide.

Stretch It: Calf and Shoulder Stretch Against a Wall

FitSugar — Thu, 19 Jun 2008 10:00:00 -0700

I've been working on running up hills because it's so good for my booty, but my calves have been getting super sore too. I've been doing this stretch daily since it also stretches my shoulders.

Stand in front of a wall with your feet together. Place your hands on the wall shoulder-width apart.
Rock your weight back on your heels without locking your knees, so your toes get pulled off the ground. Reach your bum out as far as you can by lengthening through your spine. Tuck your chin to feel a deep stretch in the back of your neck.
Stay here for thirty seconds and then shift your weight forward, placing your toes back on the ground.