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Stretch to Increase Strength

FitSugar — Mon, 11 May 2009 10:00:00 -0700

It's been my experience that flexibility training is the most overlooked element of an exercise plan, and according to a recent FitSugar poll many of you are guilty of skipping out on stretching. Perhaps you would be more inclined to stretch if you knew it increased your strength. Taking 20 to 30 seconds to stretch a muscle after working it has been shown to increase strength by up to 20 percent. Remember that stronger muscles don't mean bigger muscles, but these gains in strength mean you can work out for longer and harder burning more calories.

To see some examples of exercise and complementary stretches, read more:

After doing side arm raises to tone your shoulders, do this deltoid stretch.
Following hammer curls for your upper arms try this biceps stretch.
After working your booty in lunges or squats, you should use this stretch for your glutes.
Following push-ups or chest presses you should stretch your pecs.

Don't stand around between strength training sets, stretch!

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Fit Tip: Stretch in Bed Instead of Snoozing

FitSugar — Wed, 15 Apr 2009 13:00:00 -0700

When you're fast asleep in your cozy cave-like bedroom, it's tempting to hit the snooze button a couple times in order to catch up on a few more minutes of shut-eye. They're fragmented bits of sleep though since the sound of your alarm is constantly interrupting you. So instead of trying to get back to that dream where you embarrassingly showed up naked at the gym, use your time more wisely by stretching in bed. Stretch your hamstrings, your lower back, your abs, and your neck. It'll slowly wake you up from your deep slumber, and it'll invigorate your muscles so you'll feel ready to spring out of bed instead of having to drag yourself out of it.

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6 Post-Skiing Stretches

FitSugar — Thu, 26 Feb 2009 08:00:00 -0800

You just spent the day soaring down the mountain, floating through a foot of fresh powder, carving quick turns, and tackling moguls. Your body is pleasantly exhausted and your muscles are tight, so here is a great sequence of stretches to do after a day of skiing or riding.

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Block Work: Lower-Back Release

FitSugar — Thu, 11 Sep 2008 16:00:00 -0700

If you have issues with a tight back, or pain in your lower back due to an injury or because you sit all day, give this stretch a try. It's similar to the Upper-Back Release and feels just as good, but it targets the lower part of your spine above the pelvis. If you don't have a block, use a foam roller, a rolled up yoga mat, or place a towel or blanket over a small stack of books (measuring four inches wide, six inches high, and nine inches long). Not only will you feel a release in your lower back, but you'll also gently stretch the front of your hips and abs, too.

To find out how to do this stretch, read more.

Sit on the floor with your legs straight out in front of you. Place the six-inch-high block directly behind you, so it's pressed against your bum. Unlike with the Upper-Back Release, it should be perpendicular to your spine.
Lean back and place your hands on the block so it doesn't slide away, centering the middle of your spine on the top of the block.
Then arch all the way back, releasing your head down to the ground. Rest your hands on either side of your body.
The block should feel comfortable so if any part is digging into you, make adjustments until it feels right. Then stay here for a minute or longer, allowing gravity to pull your shoulders towards the floor, deepening the stretch even more.
Once you've had enough, press your hands into the ground and sit up.

Block Work: Upper Back Release

FitSugar — Fri, 04 Jul 2008 03:00:00 -0700

If you've never stretched using a foam block, then get ready to embark on a whole new realm in the world of stretching. Blocks can be used to get you deeper into stretches than you can on your own. This upper back release is a simple and relaxing exercise that will open your chest and shoulders. If you don't have a foam block, then use a stack of small books with a hand towel over it that measures four inches wide, six inches high, and nine inches long, or a foam roller will work in a pinch.

Sit on the floor with your legs straight out in front of you. Place the six-inch high block directly behind you, about five inches from your bum.
Lean back and place your hands on the block so it doesn't slide away, centering the middle of your spine on the top of the block.
Then arch all the way back, releasing your head down to the ground. Rest your hands on either side of your body.
The block should feel comfortable so if any part is digging into you, make adjustments until it feels right. Then stay here for a minute or longer, allowing gravity to draw your shoulders towards the ground, feeling an amazing opening in your chest and upper back.
Once you've had enough, press your hands into the ground and sit up.

One Minute to a Healthier You

FitSugar — Wed, 30 Jan 2008 07:30:00 -0800

Sometimes it's the little things we can do for optimal health and most of the time it just takes a few minutes, or even seconds, to get back on track.

Do you experience back pain in the morning? If so it's most likely because your back is stiffer and more vulnerable first thing in the morning because of increased fluid and increased pressure in the discs. Get things moving by starting off with a light and relaxing stretch called the Cat Stretch. Here's how you do it:

Get on your hands and knees in bed and very slowly, raise your head. As you do this, allow your back to fall into an arch.
Then very slowly stretch your spine in the opposite direction by dropping your chin toward your chest, while rounding out your back and raising it toward the ceiling.
Repeat the movement for about one minute or 10 times.

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What to Do After Your Workout

FitSugar — Thu, 20 Dec 2007 08:45:00 -0800

You might not have ever thought about this but what do you do once you've finished 30 minutes of cardio and lifted your last rep of your last set? Go home? Not quite.

Just because you've done the hard part does not mean that you should just pack up and head on home. Feel free to congratulate yourself for a job well done, but here are a few more things you should consider doing:

Hydrate. Just because you're done working out doesn't mean you're done hydrating. Chances are you've lost a good bit of water during your workout, even during Winter workouts, so be sure to keep on drinking water to keep hydrated beyond your workout.
Cool-down. A 5-10 minute cool down is necessary to bring your heart rate back down to a normal rate, lower your body temperature, as well as help prevent blood pooling, muscle soreness and cramps.

There are a few more tips so read more.

Stretch. I've said it before, and I'll say it again, "Stretch after exercising." If you need reasons why, be sure to check out my top ten reasons to stretch.
Eat. This is the one most people have the hardest time with because it seems counter productive, however, it is very important to refuel after a workout - within 90 minutes. I'm not saying you should stop at Macaroni Grill on your way home from the gym, but try to eat something that will help repair your torn muscles and replenish your lost energy.

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Yoga Video: Stretch Those Hips and Hamstrings

FitSugar — Fri, 02 Nov 2007 09:30:00 -0700

Need to open up and stretch those tight hips and hamstrings? Not only is this a wonderful sequence to start out with before moving onto deeper poses like backbends, but it's also a great way to warm up before or after a run, hike, or bike ride.

Music: "Om Namo Narayana" by Deva Premal

By the way, I'm wearing the Simplicity Pants made by be present. I love the way they feel when I practice. They allow me to move freely and they wick moisture from my skin so I stay dry.

Running Tip: Stretch and Strengthen Your Back

FitSugar — Wed, 31 Oct 2007 04:00:00 -0700

Life taxes the human back and spine. After working with so many clients with lower and upper back pain, I sometimes wonder why we ever stood up as a species. It is truly important to keep your spine both supple and strong. Here is a great series of yoga poses to increase both flexibility and strength. Just click on the link to learn how to get into each pose.

Standing Forward Bend - You can keep your feet together or have them separated so they're under your hips. Just let your torso and head hang, and you can bend your knees slightly to bring more of the stretch into your lower back.
Take a vinyasa to the ground and come into Cobra. Be sure to keep your shoulders relaxed away from your ears and lift your head as high as you can to lengthen through the spine.

Want to see the other stretches? Then read more

Now stand on your knees so they're directly under your hips and come into Camel. If you want to take this pose even further, try doing Advanced Camel using an exercise ball. After you're done with this pose, take a counter pose for your lower back by doing Child's pose.
After stretching your back, take a vinyasa to Down Dog and do a Jump Through so you're lying on your back. Bend your knees and come into Half Wheel. After five or more breaths, repeat this pose, or...
Come all the way up into Full Wheel. Work on bringing your hands and feet a little closer towards each other to increase the stretch even more. Then after five to ten breaths, slowly drop onto your back, hug your knees into your chest and rock over your spine from side to side.
Sit up and release your lower back with a Seated Forward Bend.

Fit's Tips: This is a great sequence to do all at once, but ease into it if your back muscles are tight. It may also feel better on your back to do Child's Pose in between each back stretch.

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10 Ways to Never Get Sick Again

FitSugar — Tue, 16 Oct 2007 11:05:00 -0700

Sick of getting sick? Join the club. I will do anything and everything it takes to avoid getting sick this winter, and so I was thrilled to find this list of 10 practices that will help you stay away from hospitals, feel healthier, and live longer.

See a Chiropractor
Laugh hard
Scatter your workouts
Sleep at least seven hours a night
See an acupuncturist
Meditate
Perform cardiovascular exercise at least four times a week
Stretch
Eat organic food
Be wary of medications

I regularly do almost everything on the list aside from meditate and see an acupuncturist. What about you guys - how many things on the list do you do?

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