FitSugar

Let Your Abs Say Ahh With These Stretches

FitSugar — Thu, 04 Mar 2010 04:30:44 -0800

After an intense strength training session for your core, your abs are screaming for some relief. Here are some ab stretches you can do right after your exercises, or the next day when you're so sore it hurts to laugh.

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Stretch It: Seated Neck Release

FitSugar — Thu, 25 Feb 2010 10:00:24 -0800

When I'm working at my computer all day, I can feel the tension building up in my neck and shoulders. Throughout the day, I try to remember to take breaks to get up and walk around, but this seated neck stretch really does wonders.

For details on how to feel this delicious neck release, and ways to feel a deeper stretch, read more.

Sit on the floor in a cross-legged position, or in a chair with your feet flat on the ground.
Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch.
To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck.
Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.

Strike a Yoga Pose: Arching Low Lunge

FitSugar — Mon, 22 Feb 2010 13:30:23 -0800

My hip flexors are one area of my body that could always use some extra attention. Here's a lunge variation, similar to Warrior 1, but with your back knee resting on the floor, you can really increase the stretch for the muscles on the front part of your back thigh. Arching your spine backward also offers a great stretch for the abs and shoulders; not to mention it strengthens your core and increases flexibility in your spine.

Sanskrit Name: Anjaneyasana
English Translation: Low Lunge Pose
Also Called: Arching Low Lunge or Grounded Warrior 1

Curious to know how to get into this pose? Then read more.

Begin in Downward Facing Dog. Step your right foot forward between your hands, making sure your knee is directly above your ankle. Lower your left knee to the floor.
Lift your torso and raise your arms straight into the air. Allow your hips to press down toward the floor to increase the stretch in your right hip and left hip flexor. From here, arch back, gazing at the ceiling or toward your hands.
Stay here for five deep breaths and then repeat this pose with the left knee forward.

Do you love talking about all things yoga? Then you'll definitely want to check out the Yoga Stretch and Tell group.

Snow Shovel Stretch: Shoulders and Torso

FitSugar — Fri, 19 Feb 2010 14:00:44 -0800

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 read more.

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.

Soothing Yoga Sequence For Sore Skiers

FitSugar — Mon, 15 Feb 2010 09:00:21 -0800

After a day on the slopes, your muscles could use a good stretch. Try this sequence to target all your tight and sore areas - the hips, quads, hamstrings, lower back, and shoulders. A few of these yoga poses focus on one side of the body at a time, so complete this sequence twice, working your right side first, and then the left.

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Open Your Heart

FitSugar — Wed, 10 Feb 2010 08:00:54 -0800

I can hear Madonna in my head singing "Open Your Heart" and in my mind's eye see her doing her yoga moves on stage. Why not celebrate V-Day with a little bit of yogic love? Physically stretching the muscles in your chest, shoulders, and belly allows for a deep emotional release, appreciation and honor of yourself and those you care about, and a feeling of lightness and contentment. To celebrate love, try these 10 heart-opening stretches. They will make you feel positively blissful.

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Snow Shovel Stretch: Lower Back

FitSugar — Thu, 04 Feb 2010 09:00:31 -0800

If you live in a place where Winter means lots and lots of snow, chances are you're burning tons of calories from shoveling. While you'll end up with a toned core and upper body, bending and lifting heavy loads of the white stuff can really do a number on your back. Take a break while shoveling and try these two stretches to relieve your sore lower back and hamstrings. If you don't live in a Winter wonderland, do these stretches the next time you're sweeping or mopping the floors.

Here's how to do the first forward bend stretch.

Stand with the shovel in front of you, holding the handle with both hands.
Begin to walk your feet back, lowering your chest, and stopping once your feet are underneath your hips.
Relax your head and draw your shoulders away from your ears. Stay here for at least 30 seconds, breathing deeply and allowing your lower back to release.

For another stretch you can do right after this one to deepen the stretch in your lower back and target your hamstrings, keep reading

Stretch It: Forward Bend Against a Wall

FitSugar — Fri, 29 Jan 2010 09:15:44 -0800

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, read more.

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: Twisting Double Pigeon

FitSugar — Fri, 22 Jan 2010 03:00:17 -0800

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: Chest and Shoulder Stretch With a Band

FitSugar — Fri, 15 Jan 2010 08:00:08 -0800

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, read more.

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.