FitSugar

Stretch It: Twisting Double Pigeon

FitSugar — Fri, 22 Jan 2010 03:00:17 PST

Tight hips are a common complaint among active people, especially those who run, ski, or bike. Pigeon and Double Pigeon are two of my favorite stretches for opening up my hips and stretching my glutes. If you're looking for a new variation to add to your stretching routine, give this one a whirl.

Sit on the floor and bend your left knee so it is parallel with your tummy.
Bend your right knee and place it on top, so your ankles and knees are stacked, and your shins are parallel. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
You may find your top knee to be way high up toward the ceiling - it's OK, it just means that your hips are tight. Working on this stretch will help to open those tight hips.
Place your hands in front of your shins and walk them toward the right so both hands are beside your right thigh. If you're flexible, lower your forearms to the floor. To increase the twist, lift your right arm into the air and gaze at your palm while pressing your left elbow against your right knee.
After 30 seconds or so, place your right hand on the floor, walk your hands back to the center, and walk them all the way over to the left side. To increase the stretch, raise your left arm in the air and gaze upward.
Walk your hands back to center when you're ready and then sit up. Straighten both legs out in front of you. Then do Double Pigeon with the right leg on the bottom, and repeat walking your hands first to the left, and then to the right.

Stretch It: Spinal Twist Against the Wall

FitSugar — Thu, 07 Jan 2010 07:00:10 PST

Whether you work at a desk all day or suffer from tight lower back muscles, give your back some love with this relaxing spinal twist. Using a wall helps you twist even further, so you'll end up increasing flexibility in your back, which can prevent soreness or pain.

To learn how to do this simple stretch, find a wall and

Sit with your right hip against a wall and both legs straight out in front of you.
Bend your right knee and place the outside edge of your right foot and your outer right knee against the wall.
Twist your torso to the right, placing your left hand and elbow on the wall and your right hand on the floor behind you. Gaze over your right shoulder.
Keep your spine long and, with each breath, continue to twist even deeper to the right. Hold for at least 30 seconds and then slowly release and twist to the left briefly to release your lower back. Then repeat this stretch with your left knee on the wall.

Stretch It: Twisting Hip Flexor Stretch

FitSugar — Fri, 20 Nov 2009 08:00:22 PST

A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist - two great stretches in one!

To learn how to get into this stretch,

Begin in a lunge position with the right knee forward and the left leg extended behind you. The right knee should be directly above the ankle. Place a folded towel underneath your left knee if you feel any discomfort under or around your knee cap.
Rest your left hand on your right knee and bend your back (left) knee. Reach your right arm behind you and clasp the arch of your left foot. Lower your pelvis until you feel a nice stretch in the left hip flexor.
Hold the stretch for 30 seconds, and then switch sides by bringing the left knee forward.

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.

Hit the Hay: Spinal Twist

FitSugar — Thu, 25 Jun 2009 14:27:15 PDT

Stretching in bed is a great way to calm the body before bedtime. It relieves stress and tension, so you can fall asleep more quickly. When you wake up in the morning, stretching in bed instead of snoozing for 10 minutes, will give your brain some calm time before you have to get up and hit the ground running. So here's one of my favorite stretches to do in bed that will target your lower back.

For instruction on how to do this stretch click here

Partner Yoga Pose: Twisting Seated Straddle

FitSugar — Fri, 27 Mar 2009 13:30:00 PDT

When I need a good hamstring stretch, Seated Straddle is one of my faves. To feel an even deeper stretch in the backs of my legs, I like to do this pose with a friend as in Seated Straddle Lounge. If you liked that one, here's another variation to try. This partner yoga pose, Twisting Seated Straddle, is also an incredible spinal twist.

To learn how to do this pose

Both partners face each other in a Seated Straddle with their legs wide and feet touching. If one partner is shorter or less flexible than the other, she can place her feet on her partner's inside ankles.
Both partners sit up nice and tall, elongating their spines. They actively press the backs of their knees to the floor to increase the stretch in their hamstrings.
Then they hold right hands and lean over to their right leg, holding their right toes with their left hand. To deepen the twist, they can walk their hand up their partner's arm, holding onto the forearm or elbow. They stay here for at least five deep breaths, gazing up toward the ceiling, and working on drawing their upper shoulder behind then to bring the stretch into their chests.
Then they gently release and switch sides.

Source

Strike a Yoga Pose: Scissor Legs Side Crow

FitSugar — Mon, 15 Dec 2008 08:00:22 PST

After practicing Side Crow and Straight Legs Crow, you're ready to give this pose called Scissor Legs Side Crow a try. It's similar to One-Legged Arm Balance, but it's a twist instead of a hamstring stretch. As with all arm-balancing poses, it'll take practice, strength, and stability to achieve this pose, so keep trying until you master it.

Sanskrit Name: Koundinyasana B
English Translation: Pose dedicated to the Sage Koundinya
Also Called: Scissor Legs Side Crow

To learn how to get into this acrobatic-looking pose,

Begin squatting down on your mat with your knees and feet together. Rotate your torso to the left and place both palms flat on the ground, shoulder width apart. They should be perpendicular to your thighs.
Spread your fingers as wide as you can and begin to shift to the left, putting some of your weight into your hands. Your outer left knee is going to rest on your right elbow, and your outer left thigh (close to your hip) is going to rest on your left elbow. Think of your arms as the legs of a table, and your left thigh is the tabletop.
Try to keep your knees together as you shift all your weight into your hands and slowly lift your feet off the floor. Then straighten your legs out to the side, coming into Straight Legs Crow
Keep your left leg in contact with both elbows. Then slowly straighten your right leg behind you so it's parallel with your torso. Hold this pose for five even breaths.
Then bring your right leg back on top of your left, bend your knees and lower your feet back to the floor. Rotate your torso over to the right, place your palms on the ground, and try this pose on the right side.

Stretch It: Eagle Spinal Twist

FitSugar — Thu, 04 Dec 2008 08:00:00 PST

Spinal twists are one of those stretches I love to do just about whenever. Twisting is great in the morning, after a workout, after eating, at your desk, or even right before bed. I'd like to share a twist variation with you known as the eagle spinal twist; it deepens the twisting motion of the spine and stretches the back more than a regular twist.

Looks inviting, no? You can find out how to get into this stretch when you

Lie on your back and cross your left knee in front of your right knee. If you can, wrap your left toes around the back of your right ankle, just like in Eagle pose.
Now extend your arms out in T-position, palms facing down.
Slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some "cracks."
Then use your abs to lift your knees back to center. Untwist your legs and cross them the opposite way, with your right knee in front now. Slowly lower both knees to the right, and look over your left shoulder.
Stay here for at least 30 seconds and then lift your knees back up. Untwist your legs and hug both knees into your chest to release your lower back.

Stretch It: Windmill Spinal Twist

FitSugar — Thu, 26 Jun 2008 11:00:00 PDT

If you're looking for a stretching bargain - two stretches for one move - then you will certainly enjoy the Windmill. This spinal-twist-meets-hamstring stretch is great to do after you stretch your hamstrings while tying your shoes. Not only will you feel it in your lower back, but it'll also open your chest, shoulders, and the sides of your torso.

Stand in straddle with your legs about three feet apart. Fold forward and place your hands on the ground.
Keeping your spine straight, bring your right hand to your left ankle.
Now reach your left arm straight up and let it fall back behind you to open through your chest. Stay like this, or you can wrap your arm around your lower back, bringing your fingertips to hold onto your right inner thigh.
Hold for 30 seconds and then switch sides.

Stretch It: Chest Opening Spinal Twist

FitSugar — Thu, 05 Jun 2008 11:00:00 PDT

I feel that no matter what you do, everyone can benefit from twisting and stretching their spines. Here is a wonderful stretch that will seriously open your chest, too.

Music: "Midnight Drive" by Phillip Emanuel

For a detailed description of how to get into this stretch

Begin on your hands and knees.
Move your right hand a few inches to the left and then lift your left arm straight up towards the ceiling. Stay here for a second or two. Lower arms and thread the space between your right hand and your knees, lowering your left shoulder and head all the way to the ground.
Now raise your right arm straight into the air and lower it behind you as much as you can, feeling an opening in your chest. To deepen the stretch, you can wrap your right hand around your lower back and hook your fingers around your upper left thigh. Stay here for at least 30 seconds, actively pressing the back of your left palm into the ground.
Then release by planting your right hand and then your left back on the ground, so you're in the start position (on your hands and knees).
Repeat this stretch on the other side.