FitSugar

Stretch It: Figure 4 for the Piriformis

FitSugar — Fri, 17 Aug 2007 03:30:00 -0700

Ever feel like you have a sore tight bum, be it from running or sitting for too long? I think being generally tense can lead to over engaging the glute muscles (there’s reason the expression “tight a**” exists).

Here is one of my favorite stretches. It is simple to do and will alleviate some of that deep booty tension you might be feeling. It is called the Figure Four because of the shape of the number with your legs to get into the stretchy. It targets the piriformis, a pear shaped muscle that runs from your sacrum (the back of your pelvis) to the outside of your upper femur (thigh bone).

Here's how to do the Figure 4:

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 4? 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 fee a stretch on the outside of your right hip.

Hold the stretch for 15 to 30 seconds.

Variations:

Try to release your pelvis into neutral, by reaching your tail bone toward the floor, creating a little arch in your low back. This should either emphasize the stretch in a different area, or increase the stretch.

To increase the stretch, twist just the pelvis a bit to the left and the stretch should intensify.

Strike a Yoga Pose: Pigeon

FitSugar — Tue, 30 Jan 2007 09:34:09 -0800

Everyone can benefit from opening their hips - whether you are a runner, biker, a mom-to-be, or someone who sits at their desk all day - stretching out your hips can help prevent lower back pain, or knee or hamstring injuries.

Our hips tend to be really tight because our everyday activities require hip strength, but not hip flexibility. Not only does it feel good physically to stretch them out, but it is said that people hold a lot of stress and tension in their hips, so it is emotionally opening as well.

There are tons of great poses and exercises that open your hips and hip flexors (the front of your legs, just below your hip bones). Wide Squat, Dancer, Camel, Airplane (when you're on the top), and Wide-Legged Split are just a few.

But Pigeon pose is my absolute favorite. You can stay in it for a while, and as your hips begin to open, you can adjust the level of intensity to open them even further - it's relaxing yet effective.

Want to know how to get into it? Then read more

Start in Downward Facing Dog. Step both feet together and bring your right knee forward between your hands.
Stay here, with your hip all the way in towards your left hip.
If it's easy, and your hips are more open, you can inch your right foot away from you. Make sure your left hip is still pointing down towards your mat - if it starts to open up towards the ceiling, draw your right foot back in.
You can stay here or walk your hands out in front of you, allowing your torso to rest on your front leg.
Stay here and breathe into any areas of tightness and tension for 5 breaths, or as long as you'd like.
When you're ready switch to the other side, do it very SLOWLY - your legs are going to feel really weird.

Fit's Tips: I like to get into this pose and work each side separately for about 5 minutes each. Obviously adjust the time if it becomes too intense for you - but the longer you hang out in this pose, the more time you'll allow for your body to settle in and really open up. I swear - after doing both sides, you'll be walking differently. Try it and see what I mean.

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.

How to Start: Your First Pilates Mat Class

FitSugar — Wed, 13 Jan 2010 09:00:28 -0800

I am a firm believer that Pilates makes for great cross training and that it makes everything better - from running to yoga, from cycling to sex. Nothing like a little lumbar spine mobility coupled with strengthening your pelvic floor to ramp up your sex life (and more than a few of you have resolved to "have more sex" in the new year, so why not make it better too?).

Now that I have captured your attention, let me tell you that a mat class is the simplest and cheapest way to learn Pilates. You have the benefit of a live instructor, unlike a DVD, and it is considerably less expensive than a private session. If you have never taken Pilates, here are a few things to help you through your first mat class.

Arrive to class a little early and introduce yourself to the teacher. Let the instructor know if you have any injuries or concerns. Then grab a mat, stake out a spot where you will be able to see the teacher, and get ready to have some fun.
Wear clothes that are tight enough that the instructor can see your body, but that you can still move in. Leggings and a fitted cotton tank are a great options. Also, classes are sans shoes, but you can wear socks if having bare feet freaks you out.
The classes are generally 55 minutes to an hour, and you don't need to bring a mat. The studio or gym will provide those. Pilates mats are generally thicker than yoga mats since some Pilates moves involve rolling on your spine.

For a few more tips, just read more.

A mat class will work your entire body, but most of the exercises have you either seated or lying on the floor. The beginning of the class should focus on engaging your deep abs in neutral spine as well as with a rounded back. In a classic mat class, the killer abdominal exercise the 100s is the first exercise. If you are taking a beginner class, you will work up to this move.
Aside from a serious focus on ab work, traditional Pilates mat work includes a series of exercises to work the inner and outer thighs, as well as a series to strengthen the back, hamstrings, and glutes. Many classes end with a stretching series that includes exercises like the mermaid and the saw.
You might use some fun props during the class. Don't be surprised if you start out on a foam roller, or squeeze a magic circle or small ball with your inner thighs.

If you are looking for a Pilates studio or instructor, the Balanced Body website has a great studio locator, so you should be able to find a class near you. Still not ready to venture into a class? Then check out our reviews of Pilates DVDs.

DVD Review: Core Fusion - Pure Abs and Arms

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

I've loved the Exhale Spa's Core Fusion DVDs such as Thighs and Glutes, Pilates Plus, and Body Sculpt, and here is the latest video, Pure Abs and Arms ($18).

Well-known Exhale Spa fitness instructors Elisabeth Halfpapp and Fred DeVito are back, and this time they're showing you how to tone your triceps, biceps, shoulders, and upper back, and also how to build core strength and increase flexibility in your spine. Many of the exercises feature using a resistance band, but don't worry - the band is included with the DVD. You'll also need a mat, and a set of lightweight dumbbells (two- or three-pounders), so make sure you have those on hand. Elisabeth and Fred lead you through basic yet effective exercises, but they do many reps, so lightweight dumbbells are best. If you only have a set of heavier ones, just do fewer reps.

Complete all five 10-minute sessions at once, or pick and choose the ones you have time for. Each session includes a mini warmup in the beginning and some stretching at the end. Each segment is really tough, depending on how heavy your weights are, or how tight you make the resistance band. I especially loved the ab exercises using the resistance band. Talk about a belly burner! I felt my muscles burning because each exercise is done one after another, with hardly any breaks. I love the instructors' serious and down-to-business attitude, which is also supportive and encouraging. They urge you to embrace the burn, but also listen to your body and stop if you need to. This is a great DVD to add to your home collection to tighten and tone your abs and arms.

Want to see a video clip? Then keep reading.

Road Tripping Moves For T-Day Travel

FitSugar — Tue, 24 Nov 2009 12:00:55 -0800

Considered the most travel saturated holiday in the US, many of us will be taking to the road or to the skies to see our family and friends this Thanksgiving. If you're flying try these stretches to keep yourself sane on the plane. And if you're driving I have a few moves to keep your body awake and make good use of your time stuck in traffic.

Steering wheel isometrics: Using simple isometric exercises, you can work your arms. Start with your hands at nine and three on the steering wheel (just like driver's ed class) and press inward with your arms. Hold for five counts, but keep the tension out of your neck. Repeat four times, and then move your hands to 10 and two and repeat. Changing positions of your hands will work different muscle groups.
Belly vacuums: This is a great way to work your abs at traffic lights or waiting out a traffic jam. On an exhale simply pull your abs toward your spine without letting your back round. Keep the abs engaged and focus on breathing into the back of your ribs for three to five breaths.
Glute winks: Your bum can get sore and numb from sitting for so long. This exercise not only works the glutes a bit, it also gets the circulation going once again and can relieve low back pain, too. Simply squeeze your right glute for three to five seconds, release it and switch sides. Repeat for a total of 10 times.

Feeling tense behind the wheel, I have a few remedies so read more.

Shoulder shrugs: Keeping your hands on the steering wheel, inhale and raise your shoulders to your ears. Exhale allowing your shoulders to drop. Repeat a total of five to 10 times.
Deep breathing: Don't underestimate the power of breathing to calm yourself down in heavy traffic. Inhale and fill your lungs, then slowly exhale releasing the tension from your upper body.
Slow shimmy: Channel a slower version of Beyonce's shoulder shimmy to release tension in your upper body. Keep your hands on the wheel, bring your right shoulder forward, then alternate bringing your left one toward the wheel. This move will make your spine twist a bit, which feels great after staring at the road for hours on end.

I also suggest stopping every two hours to stretch your legs. Just walking about a bit can enliven the weary traveler and help you stay alert while driving. I like to stretch my hamstrings by propping my heel on the bumper of the car.

DVD Review: Pilates For Beginners

FitSugar — Fri, 18 Dec 2009 03:00:42 -0800

Pilates is synonymous with a strong core, so if you're looking to tone up your middle, and have never tried this form of fitness before, check out Pilates For Beginners ($15). This hour-long video is broken up into four segments: two 10-minute programs and two 20-minute programs. You can get in a quick workout if you're pressed for time, or complete all four when your schedule is more flexible.

The Core Warm-Up includes some basic Pilates exercises like the 100s, the twist, and Saw Off Your Baby Toe. The next segment, called Core Connection, leads you through some inner thigh and glute exercises, but they seemed very easy and I didn't really feel the burn instructor Kristin McGee was talking about.

The third segment was the first of the 20-minute workouts, called Foundation Work, and my favorite of the four. I was happy that she began with the tough ab exercise called single leg stretch, and then moved onto the double leg stretch. This part of the video was definitely more challenging, and focused primarily on the upper and lower abs. The last workout, Strong Backside, as the title implies, included exercises to tone your tush and inner and outer thighs, such as leg lifts and the cancan. In each workout, simple yoga stretches were included such as Butterfly, Seated Straddle, and Seated Spinal Twist.

I really appreciated how the instructor was extremely clear with her language and directions. There was a lot of mat work in this video, and as I lay on the floor, I didn't feel like I had to jerk my head up to watch the TV. I could just listen to her instructions and her counting, and know I was doing it right. This video is very basic, so it'd be perfect if you're new to Pilates and wanting to try it out in the privacy of your own home.

Interested in checking it out before you buy it? Watch a video clip of Pilates For Beginners when you read more.

Strike a Yoga Pose: Head to Knee B

FitSugar — Mon, 30 Nov 2009 08:00:36 -0800

Runners and other athletes need to spend extra time stretching their hamstrings. If you like the Head to Knee A pose, you're going to love this variation that will stretch the part of your hamstring closest to your glutes. I always do this stretch after a run.

Sanskrit Name: Janu Sirsasana B
English Translation: Head to Knee Pose B

This pose looks very similar to Head to Knee A, but to see what the difference is read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Press your hands into the floor and lift your hips up so they're higher than your right foot. Slide your left heel away from you slightly as you shift your torso forward, coming to sit on the arch of your flexed right foot.

Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Maximize Your Quad Stretch

FitSugar — Wed, 01 Jul 2009 15:12:59 -0700

David Beckham can make a common quad stretch look sexy. The Pilates instructor in me, however, take issue with his form. His stretching form, that is.

To see how Becks can improve his technique, simply read more.

Let me start with a positive comment.I think it is great that these teammates are supporting each other for balancing assistance so they can focus on their stretching. However, David should have the insides of his knees touching. Doing so increases the stretch on the outside of the thigh, the lateral quad muscle which tend to be much tighter than the inner quad. When the knee cap on the leg you're stretching is not pointed directly at the ground you can stress the inner portion of the knee joint.

If I were stretching with Beckham, I would tell him to increase the stretch by squeezing his glute max (the large muscles in the behind) rather than pulling heel closer to his bum. Next time you stretch your quad, think of Becks but remember these pointers too.

Get It Up, Your Heart Rate, That Is: Hill Repeats

FitSugar — Fri, 25 Sep 2009 09:00:25 -0700

Love it or avoid it, running hills is simply great conditioning. After exerting yourself to climb hills, running in the flats will feel easy. Once you begin tackling hills, they will be less intimidating.

Find a hill in your area, and use map my run to figure out the percentage of the grade by clicking on the "show elevation" button. Find a hill with a medium grade of about five to six percent.

Warm up at an easy jog for five minutes, then pick up the pace and keep running for five more. Use this time to wend your way to your designated hill.
Maintain your comfortable running pace, and climb the hill for 30 seconds. Slowly jog or walk to starting point and repeat four more times. On the last two reps, pick up your pace for the last 15 seconds.
Now run uphill, maintaining your moderate running pace for three 60-second runs. Slowly jog or walk back to your starting point.
Run fast for 15 seconds uphill twice, slowly jogging or walking to return to your starting point.
Cool down with 10 minutes of easy running.

Afterward, be sure to stretch your calves, shin muscles, quads, hamstrings, glutes, and hip flexors. Oh, and if you like running, join my RunningSugar to meet like minded sugar users.