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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,

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.

Source

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

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

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?

Source

How to Avoid Sports Injuries

FitSugar — Mon, 15 Oct 2007 02:30:00 -0700

I think it is safe to say that no one enjoys being sidelined by an injury. If you have ever sat on the sidelines and watched your team play, you know how sitting out can hurt almost as much as the injury. On that sad note, here are a few ideas on how to avoid those sports related injuries that put you off your fitness track.

Warm up: Take 10 minutes to bring your heart rate up to your target zone while gradually priming your muscles and connective tissue for action. Warming up improves your overall mobility and coordination.
Cool down: Cooling down works like your warm up, but in reverse. By taking 10 minutes to bring your heart rate safely back to normal, you also help your muscles flush any build up of waste products from your muscles. This helps decrease post workout stiff joints and sore muscles.
Stretch: You should definitely stretch after every workout; just include it in your cool down (see number two). Keeping flexible reduces your chances of pulling a muscle or straining a ligament.
Good Technique: There is often a reason for "technique" and it is not usually an aesthetic one. No! Good technique helps to protect the body. Form is very important when it comes to working with weights. If you find that you are lifting sloppily, stop and evaluate the weight you're lifting and your form. Using control is always a good idea when strength training.
Good Shoes: Good shoes go a long way. Most athletics shoes are highly engineered to protect your feet and your body from the impact often associated with running. Plus, sneakers are designed to handle the specific demands of different sports. Playing tennis in running shoes is practically a twisted ankle waiting to happen.

Hopefully these tips will keep you playing all season, no matter if your sport is soccer, running, or step aerobics!

Source

Fall Workout: Rake Some Leaves

FitSugar — Wed, 03 Oct 2007 13:30:00 -0700

If you have a yard and a tree, chances are high you will be spending some quality time this fall with a rake and your front lawn.

Raking leaves is not only necessary for keeping your grass alive, but the dried leaves are great to use as aeration in your compost pile or bin. As if that's not enough, it's also a great way to get some fresh air and exercise.

An hour of raking leaves burns about 290 calories. This is awesome, but it's tough work your muscles aren't used to doing. That means you can end up being completely sore the next day, in places you never knew existed. Since your body is not used to doing this type of motion, you could even risk throwing out your back.

Want to hear some tips for preventing strained muscles and next day soreness? Then

Yoga and Running: Opposites Attract

FitSugar — Thu, 20 Sep 2007 11:45:00 -0700

Yoga is great for stretching and toning your muscles, and increasing flexibility, but as far as a great cardio workout for your heart, it doesn't quite cut it.

That's why running is the perfect complement to yoga. It's practically the opposite of yoga on the exercise scale. Nothing gets the blood flowing and your heart pumping like a good run. On an average mile run, your foot will hit the ground 1,000 times. The force of impact can be 3 to 4 times your weight, so it's no wonder that many runners complain of lower back and knee pain, tight hips and hamstrings, and sore feet.

Running works your lower body brilliantly, but it leaves your upper body in the dust. This imbalance is what can cause so many problems for runners, so that's where yoga comes in. Yoga works your upper body (another reason I love vinyasas) and stretches out tight muscles. It also increases flexibility, which can prevent injury, so you'll be able to run for many years to come. Running and yoga can work as a team to keep your muscles strong and supple, and your bones in alignment.

Although both can be quite meditative and relaxing, neither one is a substitute for the other. Whether you focus more on running or yoga, try to strike a balance since the two compliment each other so well.

Fit's Tips: If you are a die-hard runner, try to remember to make time for stretching before or after your runs. You might even want to throw a weekly yoga class into your routine. On the other hand, if you are more into gentle exercise like yoga and stretching, you've got to remember to work your heart too. Add 20 minutes of heart pumping exercise (it doesn't have to be running), 2-3 times a week. Incorporating cardio and yoga will make your body and mind stronger and more balanced.

Stretch It: Hamstrings

FitSugar — Tue, 21 Aug 2007 16:45:00 -0700

If you have been doing a lot of walking, running, biking or hiking this summer, chances are your hamstrings could use a good stretch. Here's a sequence of stretches to loosen up your tight hamstrings.

Standing Forward Bend with Wrist Release - Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. If you can't reach your palms all the way down, just place your hands on your shins or feet.

Keep your legs straight and if it feels comfortable, you can bring your forehead toward your shins. Stay here for 5 deep breaths, or as long as you want. Then release your hands, press into your feet and return to standing.

Wide-Legged Forward Bend - Now take your legs about 3 ft wide. Keeping your back straight, fold forward at the hips and reach for your big toes. Relax your shoulders away from your ears and think about drawing the crown of your head towards the ground. Work on shifting weight forward into your toes. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then

Get on the Ball: Backbend

FitSugar — Thu, 09 Aug 2007 14:30:00 -0700

It is no secret that I love working out with an exercise ball. Not only do I use a ball for core work, but one also makes a great yoga prop too. An exercise ball can support you in many stretches - like the wheel, aka backbend.

Since the backbends can sometime feel too intense, using an exercise ball as support can help you learn the pose. Plus it is just a great stretch for the front of the body!

Watch this video to see how to use the ball for your backbend.

Want some specifics on how to backbend with a ball? Then

Stretch Those Tight Hips and Lower Back

FitSugar — Fri, 20 Jul 2007 04:00:00 -0700

Chances are if you are reading this, you have the ever popular "office job" that involves sitting at a desk for 8 hours a day. This can wreak havoc on your precious body creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like 2 for the price of 1.

If you can, try and take a break during work to do this hip and lower back stretch sequence. Go through the sequence on one side and then start from the beginning and do the other side. All these yoga poses have been explained previously, so if you want to know how to get into them, just click on the link.

1 - Sit on the floor, bend your knees, bring the soles of your feet together (take off your shoes) and come into Butterfly. This pose is great because it stretches both hips at the same time. Press your elbows against your legs to feel more of a stretch in your inner thighs.

To feel the stretch in your lower back, start to lean your chest out forward and walk your hands out in front of you. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then

Stretch It: Easy Quad Stretch

FitSugar — Fri, 06 Jul 2007 07:30:00 -0700

I think the quads are the most over worked muscles in our bodies and they sure do get tight. This standing quad stretch is one of my favorite stretches because you can do it anywhere (I often do it when I am waiting for the elevator when no one is around). In fact I often refer to it as a "portable stretch" since you need no props to do it and you don't have to get on the ground.

Here are some tips:

If the challenge of balancing on one leg proves too difficult and detracts from the stretch, hold onto something.
Make sure that your knees are touching. This helps to target the stretch to the outside part of the quad which tends to overwork.
Squeeze your booty just a bit to increase the stretch.
Pulling your abs in will increase the stretch too! Engaging your deep abs will help with your balance too.
To increase the stretch, you can bend the bottom knee a bit.

Hold Stretch for 20 - 30 seconds

This is a great stretch to do after just about any activity, from hiking or running, to swimming and biking. Stretch those quads ladies!!! Your knees will love you for it.

Take It to the Gym: Mermaid Stretch

FitSugar — Fri, 29 Jun 2007 17:15:00 -0700

The Mermaid is my favorite Pilates stretch!!! Here is a printable version from the video for you to take to the gym or to wherever you like to stretch.

Starting Position Sit in the Z leg position Place your right leg in front. Lift your arms to the sides. Inhale...
Exhale and side bend to the left.
Inhale through center. Exhale and side bend right.

There's more to this stretch, so

Pilates Stretch: The Mermaid

FitSugar — Wed, 27 Jun 2007 04:00:00 -0700

The Mermaid is one of my favorite of all Pilates stretching series. It really stretches out the upper body in such an elegant fashion and is really great for opening up the chest.

Follow along and mirror the movement (do as I say, not as I do - just like Pilates mat class with the instructor facing the class).

Helpful Hints:

If the position bothers your hip, ankle or knee you can lengthen your back leg out to the side. Begin by stretching toward the leg that is stretched out to the side.
To see more detail on the "Z" leg position read this definition with photo. It will surely help.
To protect your knee, place the top of the foot on the ground and not out to the side.
Keep the motion fluid and don't jam into any of your joints.
When side bending toward your back leg, think of reaching on the high diagonal rather than down toward your knee. This should help keep pressure out of your knee.
When circling your arm around look at your hand as it circles this will increase the upper body stretch.

music by Benny Benassi

Stretch It: 2 Wrist Stretches

FitSugar — Wed, 13 Jun 2007 02:30:00 -0700

I'm sorry to say, but our wrists are pretty weak. That's no insult - it's the truth! They're skinny and delicate, and they have tiny muscles. Plus people don't spend too much time doing wrist strengthening or flexibility exercises.

If you type a lot, play a musical instrument, or spend a lot of time balancing on your hands, you can end up with sore, overworked, or injured wrists. Here are some great stretches you can do to increase flexibility in your hands and wrists.

Sit on your heels and place your hands on your mat with your fingertips facing your knees. If this stretch feels too intense, lift your hips off your heels a little. Stay here for 5 deep breaths, or as long as you want.
Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. Don't worry about keeping your legs straight - this is a wrist stretch, not a hamstring stretch. Stay here for 5 deep breaths, or as long as you want.

I love how good these two stretches feel - my wrists feel so much more open after I do them. If my wrists get sore after blogging all day, or practicing Crow for too long, I always feel better after stretching them out.

Stretch It: Inner Thigh

FitSugar — Thu, 07 Jun 2007 03:00:00 -0700

I have received many requests from inflexible readers for stretches. So here is one of my favorites, especially for after a run since you can do it anywhere and you don't have to lie down to do it. It stretches the inner thighs (aka adductors) safely and effectively, and those inner thighs are often forgotten in a workout as well as stretching.

Inner Thigh Stretch
hold stretch for 20 seconds
or 5 long, slow breaths

Start in squat with your knees open, heels up and hands on the ground in front of you.
Put more weight on your right foot and straighten your left out to the side.
Don't jam your left knee, keep it slightly soft so you don't hyper-extend the joint.

Then switch sides.
Stretch each side twice.

Don't forget to breathe while you are stretching and remember you should warm up for at least five minutes before doing any deep stretching.

Strike a Yoga Pose: Half Happy Baby

FitSugar — Tue, 29 May 2007 04:00:00 -0700

Warmer Spring weather has been motivating me to run, bike, and hike outdoors, and now my hips need a little attention. This relaxing pose is called Half Happy Baby. It's one of my favorite hip openers because you can focus on one hip at a time, and you can control the intensity of the stretch too. This pose also stretches out your lower back (tight backs often come with tight hips and hamstrings).

Begin lying flat on your back.
Bend your right knee, placing both hands on your shin, and hug it into your chest - this feels great on your lower back.
Now reach for your right foot with both hands, pulling your knee to the outside of your right ribs, just below your shoulder. Your hands can control the amount of pressure you need, but as they press down, try to keep your left hip on the mat.
Stay here as long as you want, but don't forget then do the other side. You want to be "even" happy baby.

That's it. Half Happy Baby pose feels great before and after working out, and I even do it in bed when I first wake up. There's nothing like the feeling of stretching out tight hips and a stiff lower back.

Stretch It: Triceps

FitSugar — Wed, 16 May 2007 09:30:00 -0700

I love having sore muscles post workout. Yet as my muscles lay down new, stronger fibers I want to make sure those fibers are flexible. After doing sets upon sets of push-ups, my triceps can get more than a little sore. Here is my favorite triceps* stretch. It is easy and you can do it anywhere...I just did it at my desk and no one looked at me funny (however they are used to me dropping to the floor to test out new moves, and this stretch is much less extreme than many Pilates moves).

Here's the stretch (I don't mean to be pushy, but you should really try it right now - it feels so great):

Reach your right arm straight up and close to your right ear.
Bend your right elbow keeping your upper arm as close to your head as possible. Actively reach your fingers down your back.
Use your left hand to pull your right elbow to the left.
Look up and use your head to push your arm back - this should increase the stretch.

Hold Stretch for 20 seconds
Repeat on the other side

* The triceps is the muscle group on the back of your upper arm and its primary action is to straighten your elbow. It performs the opposite action of the bicep which bends the elbow, so the biceps and the triceps are antagonists.

How to Avoid Foot Pain Caused by Running

FitSugar — Tue, 15 May 2007 09:30:00 -0700

According to the website Cool Running your feet pound the ground some 800 times when running just a mile. That's a lot of pounding!!! So you want to be sure to take care of your feet, especially if you are new to running. Rookies tend to experience more shin splints, blisters ankle sprains and other injuries than veteran runners (but those veterans had to start somewhere, right?).

Here are some ways to help you protect your feet and ankles that will hopefully help you stay injury and blister free.

Warm up: A few Sun Salutations will get your blood flowing before a run. Or try walking briskly or running slowly for 5 minutes, followed by gently stretching your leg muscles.
Buy good running shoes: Look for good shock absorption and construction that will provide stability and cushioning to the foot. Buy shoes at the end of the day when the foot is the largest. Here's a list of running sneaks that podiatrists recommend.
Keep your feet friction free: To avoid blisters, make sure your shoes fit well and try Thorlo's "blister-proof" socks. Give these socks a try, and in general keep in mind that nylon socks tend to be more abrasive than cotton. Try lubricating the friction prone spots with vaseline, and if that just sounds too icky try powder.

There's more, so

Work it Girl: Seated Pigeon

FitSugar — Wed, 25 Apr 2007 07:30:00 -0700

Sitting at your desk for 8 hours a day is a great way to work towards tight hips. Fight back with this desk hip opener stretch.

This is just like doing Pigeon pose but instead of lying down, you're sitting up.

Bend your left knee and place your lower leg flat on the desk (make sure to clear a spot).

Lean your upper body forward a little and try to keep your spine long. You'll really feel this stretch in your left hip and butt. I love it!

Hang here for a few breaths or more if you love it, and then carefully switch sides.

If you really love this stretch, you can work while you do it!

CAUTION: Again, make sure your chair doesn't have wheels!

Stretch it Out with SportStretch

FitSugar — Fri, 23 Mar 2007 02:30:00 -0700

Post workout or pre-sport stretching is always a good idea, especially if your muscles are achy and sore from the overload. However, some people just don't stretch as often as they should. If you typically shy away from stretching because you just don't know how, then this may be the product for you.

Harbinger's SportStretch Program ($19.99) is a great way to learn how to stretch on your own. The program includes a CD-ROM with information on the stretches, a SportStretch Rope with Footpad and the SportStretch Pocket Guide (since you won't always have your computer with you). The greatest part about this program is that you're given stretching demonstrations for golf, tennis, running as well as fitness. Buy it from BodyTrends.com.

How Can I Prevent Shin Splints?

FitSugar — Fri, 09 Mar 2007 03:00:00 -0800

Chances are, if you are a runner, you've experienced the pain of shin splints. It basically refers to the condition called Medial Tibial Stress Syndrome (MTSS).

When you overwork the muscles in the shin, the muscles exert a great amount of force on the shin bones (tibia and fibula) to keep your foot, ankle, and lower leg stable. This excessive force can partially tear the tendons away from the bone (the tibia, which is the one on the inside of your leg). Shin splints aren't caused by running, but rather by the impact force associated with it.

Here are some tips to prevent shin splints.

Before going out for a run, warm up and do some gentle calf stretches, which will prevent injury.
If you are new to running, start off slowly. Too much too soon will cause shin splints or other injuries.
Along the same lines, if you've taken a break from running, gradually work your way up to where you were.

There's plenty more tips, so

Learn Cheerleading Skills With Paula Abdul

FitSugar — Sat, 03 Mar 2007 08:17:03 -0800

Do you love Paula Abdul and cheerleading? Of course you do. Now you can have it all with Cardio Cheer. The complete 5-Disc set is only $74.98.

She got her start cheerleading with the Laker Girls. Paula says, "It's the fundamentals I learned in cheerleading that have been my foundation for success."

This exercise video involves stretching (yoga), power moves, lunges, clapping (that's right), and jumps. "Practice until the moves become a part of your body, and watch how your confidence grows and grows."

Paula ends with, "Now let's get lean, get toned, and get the legs, abs, and arms you always wanted by giving it your all."

I have to say, it looks really fun, even though it is slightly on the cheesy side. A lot of girls always dreamed of being cheerleaders, so here's your chance to learn those moves.

Work Your Edge: When to Stop in Yoga

FitSugar — Fri, 19 Jan 2007 04:00:00 -0800

Your edge in yoga, is the place between pleasure and pain - it's the point when you are pushing your muscles as far as they'll go, feeling a deep stretch, but NOT feeling a strain. If you go past your edge, you can seriously injure yourself.

Your edge is a personal thing. Only you can feel it and know when you've pushed it too far. The more you practice yoga, the more you'll get to know your body's limitations and its strengths.

Your edge has to do with your body. Your mind might try to affect your edge and say, "If that girl over there can do it, then so can I." Try not to let your ego take over, without listening to your body first.

Just as your body is different from others, your body is different from day to day too. Some days you might feel really open, and getting into a full split is no problem. And well, other days, your hamstrings might be screaming just from walking.

This girl seems to have NO EDGE whatsoever.

Respect your body and move slowly. Remember that yoga is supposed to feel good. If it hurts - you're probably working too hard.

Thai Massage Anyone?

FitSugar — Fri, 08 Dec 2006 09:00:00 -0800

Thai massage is also known as "lazy man's yoga." In this unique and ancient style of body therapy, the practitioner moves your body and limbs stretching you and creating space in often compressed places.

By manipulating your body and applying gentle pressure to your muscles, Thai Massage increases flexibility, relieves muscle and joint tension, stimulates internal organs aiding digestion, and balances your body's energy.

Sessions typically last 2 hours and are performed on a cozy floor mat in a quiet and calm atmosphere. At the end, you feel completely calm and rejuvenated - kind of like after a yoga class. It's amazing.

Fit's Tip: Call a day spa or massage studio in your area to see if they offer Thai Massage. Whether you go yourself or send your friend as a gift, it's like nothing you've ever experienced.