FitSugar

Stretch It: Twisting Hip Flexor Stretch

FitSugar — Fri, 20 Nov 2009 08:00:22 -0800

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, read more.

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: Shin and Ankle Stretch

FitSugar — Fri, 13 Nov 2009 07:00:20 -0800

After long bike rides, my shins and the tops of my feet are often tight. All that flexing of my ankle and pulling up on the pedals to maximize my stroke takes its toll on this part of my body. Once I slip off my stiff cycling shoes, this is the first stretch I do.

Here's how:

Cross your left ankle over your right with your toes pointed to the right.
Bend your right knee to increase the stretch for the top of the left foot.
Hold for 15 to 30 seconds then straighten the right knee; repeat before switching sides.

This is a great stretch post-run as well. Try it. You'll like it.

Stretch Your Stretching Knowledge

FitSugar — Thu, 12 Nov 2009 04:30:00 -0800

Stretching is one of the three essential elements of fitness, along with strength training and cardio. But many of us neglect the flexibility portion of our workouts. But do you know better? Let's stretch our brains for a change and see how much you know about stretching.

Take the quiz

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: Towel Foot Stretch

FitSugar — Thu, 29 Oct 2009 15:00:09 -0700

If you think about it, your feet take a lot of beating, from pounding the ground when running, to walking all over the city, to wearing high heels. They carry the weight of our entire bodies, so take time to give them some TLC. This stretch will target the muscle in the soles of your feet, but will also stretch your calves.

To learn how to do this stretch keep reading

Stretch It: Easy Back Stretch

FitSugar — Wed, 21 Oct 2009 09:00:53 -0700

One thing I have learned from my years as a Pilates instructor is most folks don't twist enough. The spine likes to rotate. Here is a simple back stretch that feels great after running. It also lengthens the inner thighs and opens the shoulders too.

For written instructions on how to do this stretch, just read more.

Stand with your legs open to the side with about two to three feet between your heels. Point your toes slightly outward.
Bend your knees over your toes, and place your hands on the insides of your knees. This will help keep your knees aligned with your ankles and toes. You back should be almost parallel to the ground.
Push your right hand gently into your right knee, as you bend your left elbow to twist to the left. Look over your left elbow. Hold for 15 seconds then switch sides.

I love this stretch since it requires no props and since you're not lying on the ground, you can do it anywhere.

Stretch It: Lying Ab Stretch

FitSugar — Thu, 15 Oct 2009 08:00:06 -0700

After an intense core strengthening session with your trainer, your abs are so sensitive, it can even hurt to laugh. So here's a relaxing stretch you can do to lengthen your abdominal muscles, and relieve tension in your middle.

For instructions on how to do this stretch, read more.

Lie on the floor on your back. Extend your arms overhead.
Keeping your bum on the floor, lift your belly up to the ceiling and slide your shoulder blades an inch or so closer to your hips. Keep your upper back on the floor as you arch through your lower back.
Stay like this for 30 seconds, reaching your hands and feet away from each other.
Then release your lower back to the floor and sit up.

You Asked: Stretch For Sciatica

FitSugar — Wed, 14 Oct 2009 05:50:08 -0700

Hey Fit,
I've been having issues with my sciatic nerve lately, I was wondering if you could post some stretches and/or yoga poses that would help with sciatica? Thanks!
- Hitting a Nerve

I feel your pain. The sciatic nerve, when pinched or pressed, can cause tingling and numbness down the back of the leg. The pain can come from a nerve root being pinched in the lower spinal column - mostly at the last vertabra (lumbar 5) and the sacrum. Pain can also come from a tight piriformis muscle, since the nerve runs through this deep booty muscle. If you are experiencing sciatica from a degenerative or herniated disc, you should see an orthopedist to get a diagnosis and a recommendation for a physical therapist. When it comes to lower back injuries due to nerve compression, strengthening your core is elemental to getting rid of the tingling pain. It is important to strengthen your abs and spinal muscles in a way that won't compromise your injury further.

I do have two safe stretches to share with you. Learn them when you read more.

I have found this piriformis stretch to be safe and effective with Pilates clients experiencing sciatica. I call it the figure four, but it is a simplified variation of the yoga pose pigeon.

Lie on your back with both legs in the air. Place your right ankle on your thigh above your left knee. See the shape of the number four? It is there, just upside down.
Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should feel a stretch on the outside of your right hip. Hold for 30 seconds.

Another stretch that can relieve tension caused by an unhappy sciatic nerve is this simple hamstring stretch.

Lie on your back, bend your right knee and place right foot on the floor.
Raise your left leg as high as you can keeping your pelvis square (don't raise your left hip toward your ear).
Hold your lower thigh or place a strap over the arch or ball of your foot. Flex your foot to stretch your calf too.
Hold for 30 seconds, then switch legs.

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: Grounded Wide Squat

FitSugar — Thu, 01 Oct 2009 08:00:32 -0700

When my lower back is sore from running or sitting all day, a Low Squat is just what I need to stretch that area and get relief. Here's a deeper variation that will also open your hips.

For instructions on how to do this stretch read more.

Sit on the floor on a mat, rug, or carpet.
Bend your knees so they are slightly wider than your shoulders. Plant your feet slightly wider than your knees, with your toes pointing out to the sides.
Lower your torso in between your knees and place your hands on the floor. If you're more flexible, place your forearms on the floor. Relax your shoulders away from your ears and try not to let your feet slip away from your body.
Stay here for 30 seconds and then sit up to release.

Try it and tell me if you like it.