FitSugar

Stretch It: Standing Spinal Arch

FitSugar — Thu, 10 Jul 2008 10:00:00 PDT

Sitting with a rounded spine typing all day and biking hunched over takes a toll on my spine. All that rounding forward can make my back ache. I find that arching backwards, in the opposite direction of all the hunching, feels great. It stretches out the front of my body and relieves the aches in my spine. This standing spinal arch will increase the strength and flexibility in your lower back, neck, and shoulders.

To find out how to do this stretch

Stand with your feet hips-width distance apart. Place your hands on the back of your hips, drawing your elbows towards each other.
Tuck in your tailbone, engage your abs, and arch back. Allow your head to lower between your shoulder blades to stretch through your throat and chest.
Stay here, or to increase the intensity of the stretch, walk your hands down the backs of your legs, resting them on the inside of your knees.
Hold like this for 20 to 30 seconds. Then shift weight forward into your toes and use your abs to lift your torso back up to a standing position.
Repeat for a total of three times.

Try and see how it makes you feel.

Sneezy, Stuffy, Runny: Natural Cold Remedies to Do Before Bed

Jenny Sugar — Thu, 03 Nov 2011 15:27:03 PDT

If if you eat a healthy diet, exercise regularly, get enough sleep, and wash your hands a bazillion times a day, you can still find yourself reaching for the tissues and cough drops. Luckily cold symptoms don't last too long, but here are some ways to get relief from your ails without popping pills or swallowing gross liquid.

Heat and Water
Before slipping into bed, take a hot shower. Make sure the bathroom door is closed and the fan switched off so you can breathe in as much steam as possible. Take a washcloth, run it under the hot water, place it on your face and gently massage your sinuses to loosen up mucus. If you have a neti pot, use that in the shower to drain your nasal passages. If you're weirded out by flushing warm salt water through your nose, use an over-the-counter saline spray.

Keep reading to learn three other natural ways to get cold relief before hitting the hay.

Tips For a Pain-Free Triangle

Jenny Sugar — Wed, 05 Oct 2011 13:57:45 PDT

You can't go to a yoga class without the instructor leading you into the basic pose Triangle. This standing posture increases flexibility in your hamstrings, opens tight hips, and elongates the spine, but if this pose causes you discomfort or pain, here are some tips for relief.

Neck or Shoulder Pain:
Triangle pose is a subtle spinal twist, and gazing up at your lifted hand can cause major neck or shoulder pain, especially if you find twisting a challenge. I have a trick to help, but first you need to release all the tension from this area by shrugging your shoulders toward your ears, then actively releasing them toward your hips. Once your neck is relaxed, pull your hands away from each other and extend the crown of your head to take pressure off your neck. If you're still experiencing neck pain, turn your head and gaze at your bottom hand. If your shoulders still hurt, rest your lifted arm on your torso, or wrap it around your lower back to feel a nice opening in the chest.

To learn how to avoid leg or wrist pain when doing Triangle pose, keep reading.

You Asked: Gardening and Back Pain

Susi May — Sat, 21 May 2011 02:53:53 PDT

Hi Fit!
I've been going to the gym regularly for some time now. I do cardio and some strength training and I thought I was fit. Then I started a part-time job gardening. Now I'm wrangling hoses, hauling wheelbarrows and plants all over the place, digging, and squatting while weeding and planting. It is kicking my ass. Yesterday my back was just killing me after just three hours of planting fifty pots and hauling mulch. Good news is I have actually lost five pounds since I started this job, but do you have any suggestions for relieving that back pain issue?
- Green Thumb, Bad Back

I feel your pain, literally. Gardening is hard work and can really do a doozy on your spine. I recently did an entire Pilates session with a gardener dealing with back pain and will share my tips with you when you continue reading.

Basic Stretches For Your Couch-Weary Body

Leta Shy — Tue, 26 Jul 2011 12:19:33 PDT

Sometimes, weekends or after-work evenings are made for time on the couch. Whether it's because you've had an exhausting day of meetings and workouts or because you're indulging in a marathon of your favorite TV show, the couch can beckon in just the right way.

Unfortunately, the cuddly couch can be the opposite of comfort. Spending too much time sitting or lying on the couch can cause more pain than relaxation. First, there's the fact that your body won't be supported correctly while you're slumped in the cushions. Then there's the fact that sitting for too long causes the supporting muscles around the spine and pelvis to deactivate, which leads to chronic back pain.

If you spent too long getting acquainted with your couch last night, check out five easy types of stretches that will help relieve back pain, release shoulder tension, and remedy a stiff neck.

6 Moves to Say Goodbye to Lower-Back Pain

Self — Wed, 06 Jul 2011 05:37:54 PDT

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

We know planks and dead-lifts are great, but the real question is, how can they help relieve your aching back?

Back pain affects about 8 out of 10 people, according to the National Institutes of Health, and is one of the most common medical problems. It's costly too - in 2004, a team from Duke University found that treatment for back pain was estimated to cost nearly $26 billion annually.

A recent study from the University of Nevada found that those would walked backwards on the treadmill for 15 minutes three times a week reported less low back pain. But walking on the treadmill isn't the only option for relief; I asked Ian Hart, CSCS, co-creator of Back Pain Relief4Life and owner of EarthFIT fitness studio for simple at-home exercises that will strengthen the lower back, ease pain and help prevent injury in the long run.

Find out Ian's recommendation's after the break.