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Stretch It: Legs Up the Wall

FitSugar — Thu, 18 Sep 2008 05:30:00 -0700

Ahh, I feel relaxed just looking at this picture. If you feel stressed out, depressed, or have a splitting headache, give this a try. Not only will it instill a sense of calmness, but it'll give you a slight release in your lower back and a stretch for your hamstrings. You'll need an uncluttered space at a wall and a bolster, blanket, or pillow.

To find out how to do this

5 Easy Hamstring Stretches

FitSugar — Fri, 12 Sep 2008 03:30:00 -0700

Are the backs of your legs tight? It is important for the health of your back, hips and knees to keep your hamstrings flexible. Here are five easy stretches for you to use as you lengthen the muscles on the back of your thighs. Try them at the end of your next workout, when your muscles are warm.

Source

Stretch It: Tipover Tuck

FitSugar — Thu, 07 Aug 2008 16:00:00 -0700

I love stretches that you can feel over your entire body, and while this is mostly a move you'll feel in your chest and shoulders, you'll also feel this in your hamstrings and lower back. It's a great one to add to your stretching repertoire.

To learn how to do this stretch

Fit Tip: Stretch Your Hamstrings While Tying Your Shoes

FitSugar — Tue, 17 Jun 2008 16:00:00 -0700

Doing deep stretching before a run isn't a great idea because you're not totally warmed up and could end up tearing a muscle. In lieu of this I like to do a little light stretching, just to wake up my muscles before a long workout.

Here's a gentle stretch to try that I'm sure you've done a million times, but if you do it while tying your sneaks, it's a great way to kill two birds with one stone. Stand with your feet three-feet apart. Turn both feet in the same direction so you can focus on one hamstring at a time. After you tie your shoe, keep your torso folded over your thigh and tuck your chin. Stay like this for a good 30 seconds or more, and then switch sides. If your hamstrings are too tight then prop one foot on a table or chair. You can also do this by sitting in a straddle position. After your run, untie your shoes like this for another stretch.

Strike a Yoga Pose: Standing Hand to Big Toe B

FitSugar — Mon, 16 Jun 2008 04:30:00 -0700

We're up to the second pose in the Standing Hand to Big Toe series. In Standing Hand to Big Toe A, your leg is straight out in front of you, giving you an amazing hamstring stretch. This next one, B, has your lifted leg out to the side, so it feels amazing in your hips.

Sanskrit name: Utthita Hasta Padangusthasana B
English translation: Extended Hand to Big Toe Pose B
Also called: Standing Hand to Big Toe B

To give it a try just

Strike a Yoga Pose: Standing Hand to Big Toe A

FitSugar — Mon, 09 Jun 2008 05:30:00 -0700

Many yoga poses stretch out your hips and hamstrings, so after a while, you can use the flexibility you achieve to do more difficult poses. This one stretches the backs of both legs, while challenging your sense of balance at the same time.

Sanskrit name: Utthita Hasta Padangusthasana A
English translation: Extended Hand to Big Toe Pose A
Also called: Standing Hand to Big Toe A

To give it a try

Strike a Yoga Pose: Dancer

FitSugar — Mon, 28 Apr 2008 08:00:00 -0700

When you're new to yoga, balancing poses offer an excellent challenge. On your first attempt you may end up falling over, but once you learn to focus your drishti (your gaze), you'll be able to balance on one leg for a long, long time – or at least five breaths. The Dancer pose stretches your shoulders and chest, increases flexibility in your hips and spine, and is also an amazing hamstring stretch for your standing leg.

Sanskrit Name: Natarajasana
English Translation: Lord of the Dance Pose
Also Called: Dancer Pose

Want to know how to get into this pose and stay balanced? Then

Strike a Yoga Pose: Wide-Legged Forward Bend E

FitSugar — Mon, 07 Apr 2008 04:00:00 -0700

In Ashtanga yoga, although there are technically four Wide-Legged Forward Bend poses, sometimes I've been to classes where the instructor throws in a fifth — Wide-Legged Forward Bend E. This pose is great for stretching your hips, hamstrings, and inner thighs.

Sanskrit Name: Prasarita Padottanasana E
English Translation: Feet Spread Intense Stretch Pose E
Also Called: Wide-Legged Forward Bend E or Wide-Legged Split

You definitely don't have to go down this far. Want to see the variations for this pose? Then

Strike a Yoga Pose: Wide-Legged Forward Bend D

FitSugar — Mon, 31 Mar 2008 04:00:00 -0700

We're finally up to the last wide-legged forward bend pose in Ashtanga Yoga, Wide-Legged Forward Bend D. If you do all four in a row, A, B, C, and D, your hamstrings, hips, and lower back will feel amazingly stretched and open. It's a great series of stretches to do after a run if your lower body gets really tight.

Sanskrit Name: Prasarita Padottanasana D
English Translation: Feet Spread Intense Stretch Pose D
Also Called: Wide-Legged Forward Bend D

To find out how to do this pose

Treadmill Stretch: Leaning Quad

FitSugar — Thu, 27 Mar 2008 13:30:00 -0700

As I've said before, I love to do a few stretches on the treadmill after a run. If you feel funny about it, you can always do this stretch while leaning on a chair. This will open your quads, your hip flexors, and your shoulders.

Hold on to the front of the treadmill or the back of a chair.
Bend your left knee and bring your foot behind you. Grab onto the front of your left foot with your left hand, pulling the sole of your foot into your buns.
Now lean forward, trying to keep your left leg straight. The more you lean, the more you'll feel it in your left quad, hip flexor, and your right hamstring.
Hold this stretch for at east 30 seconds and then do the other side.

Strike a Yoga Pose: Wide-Legged Forward Bend C

FitSugar — Mon, 24 Mar 2008 04:00:00 -0700

If you love to stretch your hamstrings, then I'm sure you've been loving Wide-Legged Forward Bend A and B. There are technically two more poses in this series in Ashtanga Yoga, and this one called Wide-Legged Forward Bend C is my favorite.

Sanskrit Name: Prasarita Padottanasana C
English Translation: Feet Spread Intense Stretch Pose C
Also Called: Wide-Legged Forward Bend C

If you want to know how to do this pose and see some easier variations then

What's the Deal With: PNF Stretching

FitSugar — Mon, 07 Jan 2008 11:45:00 -0800

If you have personal trainer, a Pilates instructor, and yogini all in a room discussing how to stretch, the conversation could become a little heated. Stretching can be quite a controversial subject — for real. There are many different theories and techniques on how to best lengthen a muscle, and one of my favorite ways to stretch is Proprioceptive Neuromuscular Facilitation. Since that is quite a mouthful, it is commonly know as PNF stretching.

In PNF stretching you actively contract then passively stretch the muscle you are trying to lengthen. The technique targets muscular nerve receptors to increase the muscle reach and muscle flexibility. You basically trick the muscle into thinking it is just going to relax after exerting effort, and then you lengthen the muscles while they are relaxed. It is best to do with a trained instructor, but you can stretch your hamstrings on your own.

To see how it works to stretch the hamstrings just

Work It Girl: Hamstring Stretch

FitSugar — Tue, 27 Nov 2007 15:30:00 -0800

If you work at a desk all day and your lower back is not too happy about all that sitting, here's a great stretch to get you on your feet and relieve some of that tightness.

Place your right foot up on your chair, or all the way up on your desk if you're a little bit more flexible. Place your hands on the chair or desk, or somewhere on your leg.
Keep both legs straight, lengthen your spine, and gently fold your torso over your right thigh. Think about reaching the crown of your head towards your toes. Scrunch your shoulders all the way up towards your ears, and then release them down toward your waist. You can keep your head lifted, or drop your nose toward your leg to release the back of your neck.
Stay here for at least five slow, deep breaths, and then do the other side.

While you might not be able to just plop your foot on your desk or chair without your coworkers raising their eyebrows, you can try this stretch in the privacy and comfort of your own home.

Fit's Tips: Looking for other stretches to do at your desk? Try these stretches.

Partner Yoga Pose: Facing Fence

FitSugar — Wed, 27 Jun 2007 11:45:00 -0700

If the new yoga challenge, Standing Hand to Big Toe A, is too hard to do on your own, then get a friend to help.

If you face someone doing this pose, your partner can help you stay balanced and stretch out your hamstring even deeper than you could on your own.

Here's how to get into it:

Stand facing your partner, about 3 feet apart. Partner 1 lifts their right leg up and Partner 2 grabs onto it with both hands.
Then Partner 2 lifts their right leg up and Partner 1 holds onto it.
Communicate with your partner - say "Stay right there," or "Not so high," or "You can lift higher."
Try to work on standing straight, keeping your torso in line with your standing leg. Stay here for 5 breaths or more and then gently lower your partner's leg down to the ground. Now do the other side.

That's all there is to it. Feel free to share pictures of you doing this pose alone or with a partner in the YOGA CHALLENGE group. Post your pictures here. If you're not sure how, then read this explanation.