FitSugar

Back to Basics: Keeping Your Shoulders Down

FitSugar — Wed, 18 Jun 2008 03:00:00 PDT

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

Inversion Issues: How to Remedy Common Shoulderstand Complaints

Jenny Sugar — Fri, 25 May 2012 00:14:27 PDT

You're loving your yoga class from Half Moon to Pigeon Pose, but as soon as you get to Shoulderstand, you're less than psyched. Although a basic - challenging, but basic - pose, Shoulderstand can put you at risk of strain and injury when done incorrectly. Turn this pose into your favorite by checking out these common complaints and ways to remedy them.

"I Can't Breathe"
If you're well endowed or carry extra weight in your belly, then gravity causes added pressure on the lungs and throat, making it tough to take in a deep breath. A supportive bra and fitted top can help, but if you still have trouble breathing, then changing how you do the pose will make a huge improvement. Instead of stacking your pelvis and feet directly over your shoulders, hinge at your hips slightly, pressing them away from your face so your feet extend slightly behind your head.

Still can't breathe? Try the Legs Up the Wall variation; rest your lower back on your mat or, to give your hips a little lift, rest your lower back on a folded-up blanket or flat bolster.

Continue reading to learn how to alleviate neck pain and feelings of imbalance while in Shoulderstand.

Dealing With the Descent: Tips For Riding Downhill

Susi May — Tue, 08 May 2012 02:35:31 PDT

While many people love the thrill of biking fast downhill, I am not one of them. I love biking uphill. Call me crazy, but I crave the burn in my lungs and legs. But once you've climbed a hill - and in my neck of the woods, hills can be miles long - you have to get yourself down the other side. Aside from just getting out there and riding, having a few tricks up your sleeve can help. Here are three tips on downhill cycling former pro cyclist Alison Dunlap shared at the Luna Chix summit, a female-focused weekend of training workshops and clinics put on by Luna Bar.

Move to your drops: It might seem counterintuitive, but you have more control over your bike with your hands placed on the drops (the curved, lower part of the traditional road bike handlebar). "Using the drops means you're lower, giving you a lower center of gravity, making you more stable," explains Alison. "Stability is important not only when moving fast, but when taking the twists and turns of a hilly descent." Before riding downhill, practice moving your hands from the top of your handle bars to the drops to build confidence. Also, make sure you can comfortably reach the brakes while in your drops.

Feather your brakes: You never want to hit your brakes hard or abruptly, especially when rolling down a big hill. Use the feathering technique instead: applying the brakes gently and slowly increasing the pressure, then releasing the pressure a bit, and repeating until you have slowed to a speed you feel comfortable with. It's important to apply both brakes simultaneously so you don't fishtail or flip over the handlebars.

Be your own shock absorber: It's natural to tense up when you're nervous, but stiff arms will amplify all the bumps in the road, making you feel even more unstable. Alison recommends "keeping your elbows bent, shoulders soft, and arms generally relaxed as you go down a hill." If you hit a large bump, your upper body will absorb some of the shock, making your descent less jarring.

What do you prefer? Biking uphill or down?

6 Best Ways to Flatten Your Belly By Summer

Prevention — Mon, 07 May 2012 04:33:32 PDT

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

By the Editors of Prevention

A toned, flat tummy is a goal many of us strive to achieve in time for bathing suit season, but endless crunches and ditching all your favorite foods until July 4th isn’t the right-or fun-way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 6 ways to flatten your belly by summer.

Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.

Top 10 Reasons Your Abs Exercises Aren’t Working

Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

More flat-belly tips after the break.

3 Reasons to Work Your Back in Time For Summer

Leta Shy — Wed, 02 May 2012 01:17:24 PDT

When it comes to looking your best on the beach, it's not all about how to build a six-pack or which exercises make your backside look the best in a bikini. In fact, having a healthy and strong back can make you feel your best on the beach in more ways than one. Here are some essential back exercises and why they will help you rock a swimsuit with confidence.

Stand tall and slim: Wanna look five or 10 pounds lighter without dropping a number on the scale? Stand correctly! Having bad posture pushes out your belly and rounds out your shoulders, making you look shorter and fatter in an instant, so it's important to add posture-building workouts to your bikini-ready routine. Stand tall with this standing reverse fly exercise and these eight back and shoulder exercises and stretches to combat any workday slouching.

Help banish the muffin top: While all the spot-training in the world won't melt away your muffin top, doing specific workouts that target your torso and upper back will create a slimmer, more toned look. If you're dreading showing off any of the extra padding you've accumulated around your waistline, try a few of our back-strengthening exercises to help you tone, like this video of how to do the Superman exercise and these exercises that will help you get rid of your muffin top.

Stay injury-free: A strong back helps keep you injury-free by preventing imbalances and unnecessary strain. If you're looking forward to an active Summer burning calories outdoors, start working on your back muscles to make sure an injury doesn't sideline your fitness fun. Get more bang for your buck with this butt-lifting, back-strengthening single leg dumbbell row or try these four spine- and torso-stabilizing exercises to keep your back healthy and strong.

Posture Perfect: Standing Reverse Fly With Exercise Band

Susi May — Tue, 17 Apr 2012 12:09:49 PDT

Rounded shoulders and bad posture have the unfortunate effect of making us all look heavier than we really are, especially in the midsection. If you spend hours hunched over a computer, you need to combat the inevitable slouch so you can rock your bikini at the beach or wow your wedding guests as you walk down the aisle.

Having good posture can really make you look 10 pounds thinner! So try this variation on the reverse fly I learned from my Equinox trainer, Lauren; it's the perfect antidote to bad posture. It not only strengthens the upper back muscles (both the rhomboids and the middle part of the trapezius), it tones the back of the shoulder, too (aka posterior deltoid).

Learn how to do this variation on a reverse fly after the break.

Squat Walk This Way: A Tush-Toning Thera-Band Exercise

Anna Monette Roberts — Mon, 09 Apr 2012 03:05:51 PDT

When exercising, it's crucial to concentrate on your glutes. These muscles help stabilize and support your legs, back, and pelvis, and if you slack on working this area, you will begin to feel it in your back. To get you on your way, try this squat walking exercise with a Thera-Band. (The exercise can easily be done without the use of a Thera-Band, but the resistance helps to really target the glute muscles.)

Keep reading to see a demonstration of the squat walk exercise.

What Not to Do in Warrior 1

Jenny Sugar — Fri, 30 Mar 2012 16:44:39 PDT

If you practice yoga, you've probably spent a decent amount of time holding the majestic standing pose Warrior 1. The pose tones the legs and tush, opens tight hip flexors, and strengthens the shoulders. The next time you step onto your mat, make sure you're avoiding these Warrior 1 mistakes that could lead to pain or injury.

Short Stance
Why it's bad: Doing Warrior 1 with a short stance places the knee past the front ankle, which puts excessive pressure on the front knee and interferes with the ability to fully reap the thigh-strengthening benefits of this pose.
What to do: When coming into Warrior 1 from Down Dog, step your foot forward and place in between the hands. If tight hamstrings make this too difficult, step the foot as close as possible, raise the torso up, then adjust your stance from there. You'll know there's enough space between your feet when your front thigh is parallel with the floor and your front knee is directly above your ankle.

Continue reading to find out other mistakes you might be making in Warrior 1.

Last Chance! An End-of-Season Workout to Up Your Ski Game

Leta Shy — Fri, 02 Mar 2012 16:14:27 PST

Even with this mild Winter, we've still seen our fair share of snow in the mountains. And while Spring is just around the corner, late-season storms around the country have given us the gift of fresh powder. If you're planning a snowy mountain weekend anytime soon, here's a circuit workout that works your core, lower body, and balance - courtesy of Erick Northrup, a district fitness manager at Crunch and avid skier - to keep in your workout rotation before you head to the slopes.

Get the workout after the break!

Tighten Up! Engage Your Core to Alleviate a Nagging Back Injury

Anna Monette Roberts — Thu, 16 Feb 2012 14:58:08 PST

One moment of overextending yourself can lead to years of physical therapy and doctors visits to help keep your sports-related back pain at bay. Trainers and physical therapists constantly remind us to keep the abs engaged when completing any exercise, but to really strengthen your entire trunk, you must work it beyond the gym.

Since most of us sit at a desk most hours of our waking day, our abs have become very lazy. We evolved to be on the move with an engaged core supporting every step. Keeping your abdominals pulled in and up makes a kind of natural corset instantly lifting you up, creating traction (or space) between the vertebrae of the low spine. By consciously pulling your muscles toward your spine, your trunk has the mobility, strength, and support needed to safely and (hopefully) painlessly accomplish any physical task, whether it's lifting a leg, reaching for the floor, or rising from a chair. Many people think engaging your abs means clamping down tight in the torso, but that might aggravate the pain more. Click here to learn how to safely engage all deep ab muscles.