FitSugar

Stretch It: Shoulder and Neck Stretching Backbend

FitSugar — Tue, 23 Nov 2010 14:30:40 PST

This stretch may look familiar if you've taken a yoga class. It's the prep pose you learn before doing Wheel pose. Also called Half Wheel, this stretch will increase flexibility in your spine and also stretch out your shoulders and the back of your neck. Because it doesn't require a lot of energy, it has both a calming and energetic effect on the body and mind.

Learn the finer details of this stretch when you

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, keeping them hip-width apart. Make sure both feet are parallel.
With your palms and feet pressing firmly into the ground, lift your hips off the floor.
Stay here, or clasp your hands together below your pelvis, extending through your arms. I like to rock my weight from side to side so that I can bring my shoulder blades closer together.
Stay here for 30 seconds. Try to keep lifting the hips up as high as you can, and gaze toward your belly.
To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.

This position feels great if you have been slumped over a steering wheel or a keyboard for hours. Try it and tell me how you feel.

Stretch It: Relaxing Chest and Shoulder Stretch

FitSugar — Thu, 19 Aug 2010 09:00:07 PDT

This woman may look like she's relaxing by the lake, soaking in the warm sun, but she's actually getting an amazing stretch in her chest, shoulders, and abs. This is the perfect stretch to do if you've been sitting hunched over a computer or steering wheel all day. It also feels great the day after doing tons of push-ups.

For details on how to do this stretch,

Sit on the floor with your legs extended straight out in front of you.
Place your palms behind your hips about six to eight inches away, with your fingers pointing away from your body.
Keep your hips firmly grounded as you gently press your chest and abs forward. To increase the stretch, lower your head behind you.
Hold for 30 seconds and then release.

Can't get off your seat? You can also do this stretch in a chair.

Strike a Yoga Pose: Bound Half Wheel

FitSugar — Mon, 19 Jul 2010 03:00:01 PDT

If you want to open your heart, both figuratively and literally, backbends are the way to go. There's no need to spring yourself into a challenging variation like Full Wheel when you can do a much more gentle variation like this one. Not only does it increase flexibility in your spine, but holding on to your ankles also allows you to deeply stretch your chest, shoulders, and the back of your neck. Because it doesn't require a lot of energy, this pose has both a calming and energetic effect on the body and mind.

Sanskrit Name: Bada Setu Bandha Sarvangasana
English Translation: Bound Bridge Pose
Also Called: Bound Half Wheel

For details on how to do this deliciously juicy-feeling stretch,

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your tush, and turn your heels out slightly so the outside edges of your feet are parallel with the outside edges of your mat.
With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel.
Wrap your hands around your ankles. If you can't reach them, step your heels closer to your body. Rock your weight from side to side so you can pull your shoulders in and bring your shoulder blades closer together.
Stay here for five deep breaths, actively pressing your feet into the floor to lift your hips up and increase the stretch in your torso and neck.
Gently lower your bum back to the ground, and take a counter-pose by hugging your knees into your chest.

Stiff Neck RX: Stretch Relief

FitSugar — Wed, 09 Jun 2010 10:00:10 PDT

We have all done it. Slept in a funky position only to awaken with a stiff neck. A crick in the neck is annoyingly awkward and painful to boot. After a long, hot shower, to loosen the muscles, try a few of these stretches for a little relief.

Source: Thinkstock

Stretch It: Shoulder and Neck Stretch Against the Wall

FitSugar — Fri, 14 May 2010 12:30:51 PDT

Suffering from tight shoulders and a stiff neck? Whether it be from a stressful job or a kick-ass weight training session at the gym, this stretch is sure to bring some instant relief.

Find a wall and then keep reading

Snow Shovel Stretch: Shoulders and Torso

FitSugar — Fri, 19 Feb 2010 14:00:44 PST

Some areas of the US are getting dumped on by snow. That translates to lots of shoveling, which definitely helps burn calories and tones your muscles but can leave you with aches and pains too. I've already shown you how to stretch your lower back and hamstrings using a shovel, so here are some stretches to target your shoulders, upper back, front abs, and the sides of your torso.

Here's how to do the first stretch, which feels great on sore shoulders.

Stand with your feet hip distance apart. Extend your arms out in front of your chest, holding the handle with one hand and the other end of the shovel with the other hand.
Raise the shovel over your head and, as you gently arch back, lower the shovel behind you as much as you can. You should feel a nice release in the chest, shoulders, and abs.
After 30 seconds, bring the shovel to the front of your body and lower it to the ground.

For another stretch that will target the sides of your body

Stand with your feet together. Extend your arms out in front of your chest, holding the handle with one hand and the other end of the shovel with your other hand.
Raise the shovel up over your head and then arch to the side, lowering the bottom end of the shovel toward the ground. Try to keep equal weight in both feet, and gaze up toward the sky.
After 30 seconds, raise the shovel over your head and switch sides, holding for another 30 seconds.

Stretch It: Forward Bend Against a Wall

FitSugar — Fri, 29 Jan 2010 09:15:44 PST

Take time out of your busy day and do this relaxing forward bend. All you need is a wall and a few minutes, and you'll feel an amazing stretch for your tight hamstrings and lower back.

To learn how to get into this stretch,

Stand about eight or so inches away form the wall. If your hamstrings are flexible, you can move closer, and if they're tighter, step further away.
Swing your torso out to the side and then place your back on the wall. Allow the wall to support all your weight. Lift your arms up and place your palms on the wall.
Feel free to make some adjustments. Walk a little closer to the wall if you want to deepen the stretch, and at the same time, lower your shoulders so your torso and thighs are sandwiched together. Stay for at least 30 seconds, relaxing into the wall and breathing deeply.
When you're ready to come out, shift weight into your heels, swing your torso out to the side and stand up.

Stretch It: Chest and Shoulder Stretch With a Band

FitSugar — Fri, 15 Jan 2010 08:00:08 PST

After doing upper body strengthening exercises, it feels so good to stretch out your chest and shoulders. Here's a simple stretch you can do using a resistance band, a yoga strap, or even a belt. Definitely use a band if you have one since the flexible material will allow you to get an even deeper stretch.

Music: "Adam and Eve" by Ani Difranco

To learn how to do this stretch,

Hold the band with each hand in front of your body. There should be about 18 inches or so between your hands.
Raise your arms overhead and then bring your arms behind you as far as you can. The stretchy band will allow you to pull your arms away from each other to increase the stretch. If you're using a strap or belt, just slowly slide your hands apart instead.
Pull your arms straight behind you, then arch to the right, hold for a bit, then arch to the left. Come back to center and repeat this sequence again for as many times as you want.
Then lift your arms overhead and release.

Work It Girl: Reverse Arch Stretch

FitSugar — Thu, 05 Nov 2009 15:00:58 PST

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 PDT

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,

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.