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Stretch It: Down Dog Neck Stretch

FitSugar — Thu, 20 Nov 2008 10:00:00 -0800

Who doesn't need a good neck stretch? This is one of my favorites because not only does this move deeply stretch your neck, but it also stretches the backs of your legs at the same time. Do this exercise on a mat to prevent your hands from slipping. To warn you, this is a really intense stretch, so make sure to keep most of your weight in your hands and not on your head. Roll just enough forward to feel a stretch in the back of your neck, and keep in mind that you don't necessarily have to go as far as the video shows. If you have neck problems, this stretch may not be for you.

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Music: "Out of the Woods" by Nickel Creek

Begin on your hands and feet in Downward Facing Dog. Walk your feet in one inch toward your hands.
Tuck your chin in slightly and bend your elbows so you can lower the top of your head to the floor.
Very slowly, rock your weight forward, coming onto your toes. Keep your head where it is, but allow your shoulders to move forward so you can stretch the back of your neck. Then rock your weight back toward your feet.
Repeat this as many times as you feel necessary. Then straighten your arms, lift your head off the ground, and place your knees on the ground. Keep your chin tucked as you sit up. Then slowly lift your head up, opening your throat and lowering your head behind you for a counter-stretch.

Stretch It: Pulling Elbow Deltoid Stretch

FitSugar — Thu, 13 Nov 2008 13:00:00 -0800

If hours of raking leaves or strength training have given you sore outer shoulders, here's a simple stretch you should try. It's a variation of this basic deltoid stretch.

To learn how to do this

Stretch It: Extended Pigeon

FitSugar — Thu, 30 Oct 2008 13:00:00 -0700

Why is it that so many of the things we do daily like sitting at a desk, running, biking, and walking make our hips so tight? I combat this daily tightness by doing stretches like Butterfly or the even more relaxing Supported Sleeping Butterfly that both open my tight hips. I also like the yoga position descriptively titled Head to Knee, but my favorite hip opener is Pigeon. Here's another variation on the yoga pose, so add this stretch your routine.

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Music: "Diana," by Troika

To learn how to do this hip stretch

Injury Prevention: Flexible Feet to Avoid Plantar Fasciitis

FitSugar — Thu, 16 Oct 2008 03:30:00 -0700

Runners, walkers, bikers, and hikers rely heavily on their feet. Feet allow us to do the things we love, but all that stepping, jumping, and pounding can cause damage to the plantar fascia. It's a thick band of tissue that covers and protects the bones on the bottom of your feet. When put under too much stress, these tissues can tear, causing a painful condition called plantar fasciitis. The tears cause inflammation and scar tissue, which can make your feet even less flexible. To prevent this problem in the first place, it's a good idea to stretch your plantar fascia regularly, so you can keep doing the activities you love.

Stretching your feet is one of the best preventative activities you can do. To see a foot stretch I like to do when barefoot before and after a run, just

Stretch It: Wall Side Stretch

FitSugar — Thu, 09 Oct 2008 15:10:00 -0700

So maybe this stretch looks like some lame robotic dance move you'd see in the 80s, but it's actually an amazing stretch for the sides of your body. It's especially good the day after an intense core workout when your abs are so sore it hurts to laugh. This stretch is best done right in front of a wall.

To learn how to do this stretch

Stretch It: Upper Back and Shoulder Stretch

FitSugar — Thu, 02 Oct 2008 16:00:00 -0700

After all those push-ups and side-arm raises you do, I'm sure your shoulders and upper body could use a nice stretch. This one is really easy to do, and it targets your upper back instantly. All you need is a sturdy chair with four legs. If you're at work or sitting just on the couch, why not give this a try?

To find out how to do this stretch

Stretch It: Propped Up Hamstring Stretch

FitSugar — Thu, 25 Sep 2008 10:00:00 -0700

After a run, my body needs a good hamstring stretch. When you look at the photo, you might think this stretch targets your inner thigh, but propping your leg up and folding forward actually lengthens the hamstring quite nicely.

To give it a try

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: Iliotibial Band With Legs Crossed

FitSugar — Thu, 04 Sep 2008 12:00:00 -0700

If you're looking for a stretch that targets your iliotibial Band (ITB) on your outer thigh and your obliques, this stretch is a must. It's similar to the iliotibial band on the wall, but you'll feel this one in your waist more. It is great post-run stretch too.

If you're curious to know how to do this stretch, then

Stretch It: Seated T-Hip Stretch

FitSugar — Thu, 28 Aug 2008 14:30:00 -0700

Between sitting, running, biking, or driving a long commute, most of us suffer from tight hips. The seated T-hip stretch lengthens tight glutes as it opens the hips. It is a more intense variation of Double Pigeon, so ease into this move.

To learn how to do this stretch

Stretch It: Upper-Back Camel Against the Wall

FitSugar — Wed, 20 Aug 2008 14:30:00 -0700

Backbends feel so invigorating, but doing a full backbend requires so much energy and upper-body strength that sometimes I need a less-intense stretch. This is a variation of the Yoga pose Camel, and it utilizes a wall to help you bring the stretch more into your chest, shoulders, and upper back. It feels so different than doing it on your own.

To give this one a go

Stretch It: Chest Opener Against the Wall

FitSugar — Wed, 13 Aug 2008 13:15:00 -0700

I don't know anyone who couldn't use a good stretch in their chest and shoulders. This stretch is great because it allows you to focus on one side at a time, plus you can do it anywhere there's a wall or pole. If you sit and type all day, or if you commute long distances you have to try this chest-opening stretch. It certainly perks me up after blogging all day.

To find out how to do this,

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

Stretch It: Iliotibial Band on the Wall

FitSugar — Wed, 30 Jul 2008 14:30:00 -0700

When you run, bike ride, or do anything that uses your lower body, it's important to stretch your leg muscles thoroughly. One area that may need a little attention is your Iliotibial band (ITB). This is a long band of fascia (connective tissue) that runs along your outer thigh. Stretching this area will help prevent knee injury or pain, and you can do it anywhere there's a wall. Well, you could even use a tree if running outside.

To learn how to stretch your ITB

Stretch It: Ankle Rolls

FitSugar — Wed, 23 Jul 2008 16:00:00 -0700

I love a dynamic warmup, even more for feet. Before running, hiking, or dancing, it's a good idea to prime your feet and ankles for moving with a simple circular motion. Add these rolls to your warmup routine. Do at least 10 in each direction with each foot. Follow up with some toe walking and some heel walks. Then add a little calf stretch and your feet will be ready to move.

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Music: "Toes" by Norah Jones

Stretch It: Kneeling One-Handed Wrist Stretch

FitSugar — Thu, 17 Jul 2008 14:30:00 -0700

If you work at a desk typing and mousing all day, or you use your hands in other ways, I'm sure your wrists could use a break. This is one of my favorite wrist stretches. Just make sure to take your shoes off.

If you want to know how to do this stretch then

Stretch It: Standing Spinal Arch

FitSugar — Thu, 10 Jul 2008 10:00:00 -0700

Sitting with a rounded spine typing all day and biking hunched over takes a toll on my spine. All that rounding forward can make my back ache. I find that arching backwards, in the opposite direction of all the hunching, feels great. It stretches out the front of my body and relieves the aches in my spine. This standing spinal arch will increase the strength and flexibility in your lower back, neck, and shoulders.

To find out how to do this stretch

Stretch It: Windmill Spinal Twist

FitSugar — Thu, 26 Jun 2008 11:00:00 -0700

If you're looking for a stretching bargain — two stretches for one move — then you will certainly enjoy the Windmill. This spinal-twist-meets-hamstring stretch is great to do after you stretch your hamstrings while tying your shoes. Not only will you feel it in your lower back, but it'll also open your chest, shoulders, and the sides of your torso.

Stand in straddle with your legs about three feet apart. Fold forward and place your hands on the ground.
Keeping your spine straight, bring your right hand to your left ankle.
Now reach your left arm straight up and let it fall back behind you to open through your chest. Stay like this, or you can wrap your arm around your lower back, bringing your fingertips to hold onto your right inner thigh.
Hold for 30 seconds and then switch sides.

Stretch It: Calf and Shoulder Stretch Against a Wall

FitSugar — Thu, 19 Jun 2008 10:00:00 -0700

I've been working on running up hills because it's so good for my booty, but my calves have been getting super sore too. I've been doing this stretch daily since it also stretches my shoulders.

Stand in front of a wall with your feet together. Place your hands on the wall shoulder-width apart.
Rock your weight back on your heels without locking your knees, so your toes get pulled off the ground. Reach your bum out as far as you can by lengthening through your spine. Tuck your chin to feel a deep stretch in the back of your neck.
Stay here for thirty seconds and then shift your weight forward, placing your toes back on the ground.

Biking Booty Stretch

FitSugar — Wed, 18 Jun 2008 08:00:00 -0700

If I am out for a long, long bike ride I like to stretch mid way. Not only does stretching make the second half of the ride more comfortable, it also prevents back pain and knee pain from creeping into the ride. I definitely feel my piriformis (located in the low booty area) tighten up around mile ten. This stretch is easy to do; you don't even have to put down your bike.

For more detailed instructions on how to get into this stretch just

Stretch It: Chest Opening Spinal Twist

FitSugar — Thu, 05 Jun 2008 11:00:00 -0700

I feel that no matter what you do, everyone can benefit from twisting and stretching their spines. Here is a wonderful stretch that will seriously open your chest, too.

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Music: "Midnight Drive" by Phillip Emanuel

For a detailed description of how to get into this stretch

Stretch It: Kneeling Hip Flexor Stretch Against a Wall

FitSugar — Wed, 28 May 2008 14:30:00 -0700

One of my favorite stretches to do after a run or bike ride is anything that targets my hip flexors, the muscles on either side of my legs, right below my pelvis. This is a variation of the Hip Flexor Lunge, but when your back foot is propped up against a wall, it intensifies the stretch even more. This move is great to do after Kneeling Quad Stretch.

Fold up a towel and place it about eight inches in away from a wall.
Kneel down and place your left knee on the towel and your toes against the wall.
Now place your right foot on the ground in front of you, and lower your hips down until you feel a stretch in the front of your left hip. Make sure your right knee is directly above your ankle.
Place your hands on your front knee to help keep your torso straight. Stay here for at least 30 seconds. Then slowly release and do this stretch on the other side.

This is an important stretch to do after running and biking.

Stretch It: Kneeling Quad Stretch Against a Wall

FitSugar — Wed, 21 May 2008 16:00:00 -0700

With all the running, biking, and hiking you're doing in this warm weather, stretching out your legs is a must. Here's a great way to target your quads using a wall. I love it because it gives the muscles in the front of your middle thigh, right above your knee, an intensely deep stretch.

Fold up a towel and place it in front of a wall.
Kneel down and place your left knee on the towel and your shin against the wall. Point your toes so the top of your left foot is against the wall. If this is too hard, or it hurts your knee, move the towel a few inches away from the wall.
Now place your right foot on the ground about 12 inches away from the wall, so it's directly underneath your right knee.
You want to keep your torso in line with your left thigh, so place your hands on your waist to help keep your shoulders right above your hips.
If it's easy, press into your right foot to lean your back against the wall.
Stay here for at least 30 seconds. Then slowly release and do this stretch with your right foot against the wall.

Stretch It: Side Bends on Your Knee

FitSugar — Thu, 08 May 2008 11:00:00 -0700

I just discovered a great variation to the oh-so wonderful side-bend stretch. If you bend one knee and take turns leaning your torso to both the right and left sides, it helps to target that area even more so it'll feel so amazing that you won't want to stop. Check out the video to see how it's done.

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Music: "Wishing" by John Herberman

If you want a little bit more description, then

Stretch It: Triceps and Shoulder Pull

FitSugar — Thu, 01 May 2008 08:00:00 -0700

If you've been doing a lot of upper body strengthening exercises or swimming, you're bound to have tight shoulders and triceps. Here's a stretch that will target them both and will also lengthen the sides of your torso as well.

Stand with your feet hips-width distance apart, keeping equal weight in both feet. Bend your left elbow, and place your right hand on it to gently push it deeper into position. Try to get your head in front of your left arm.
Reach your left fingers down towards your right shoulder, and to hold onto the outer side of your right triceps by your armpit.
Now lower your right arm out to the side, which will gently pull your left elbow slightly to the right, so you'll feel a deeper stretch in your shoulder and triceps. If it feels OK, you can lower your right arm even further, deepening the stretch in the left side of your body.
Stay here for 30 seconds or more. Then slowly release and do some circles with your arms. When you're ready, do this stretch on the other side.

Try it and tell me what you think.

Stretch It: Spinal Twist Against a Tree

FitSugar — Thu, 24 Apr 2008 13:00:00 -0700

It seems that all forms of exercise, from running to ab work, makes for a tight back. Here's one of my favorite twists. I love that you don't have to touch the ground to do, so it is perfect to do after a run. A word of caution: If your back cracks easily, you'll probably hear a few pops with this stretch.

Want to know how to do it? Then

Stretch It: Calves

FitSugar — Fri, 11 Apr 2008 09:30:00 -0700

The calf muscles get worked from just about every activity, from wearing killer heels to running. It pays to know multiple ways to lengthen tight calves and here are five of my favorite stretches.
Source

Stretch It: Knee-to-Chest Stretch

FitSugar — Mon, 17 Mar 2008 14:45:00 -0700

The knee-to-chest stretch is a great way to stretch out the muscles of your lower back. This is one of my favorite back exercises because it feels so good. Here is how you do it:

Lie on your back with your knees and hips bent and the backs of your heels flat on the floor.
Slowly pull one knee to your chest as far as you can — you should feel a stretch in your lower back.
Keep the opposite leg relaxed in a comfortable position, with your leg extended (shown) or you can bend your knee if that feels better).
Hold for 30 seconds and then repeat with the opposite leg.

Stretch It: Seated Biceps Stretch

FitSugar — Tue, 26 Feb 2008 13:30:00 -0800

Here's a stretch for one of the biggest muscles in your arms, the biceps. Along with your biceps, you'll also feel a nice stretch in your pectoralis mucles (your chest).

Sit on the floor with your legs bent in front of you.
Lean back and place your hands flat on floor just behind your booty. Fingers should be pointing away from body and your hands should be relatively close together.
Slowly walk your feet forward (away from your hands) until you feel the stretch in your biceps, but not so much that it hurts.
Hold for 30 seconds.

Stretch It: Kneeling Shin Stretch

FitSugar — Fri, 15 Feb 2008 11:45:00 -0800

The shins are one of those things that we often forget to stretch but a little stretching of the shins can go a long way, especially if you're suffering from shin splints. The kneeling shin stretch is an easy stretch to do for the shins.
Here's how to do it:

Kneel on both knees with your booty over both heels and feet extended back.
Slowly sit down on heels — or as far as you can go toward them, it shouldn't hurt. Try not to sit between ankles.
Hold the position for 20-30 seconds and repeat as needed.

Fit's Tip: If you suffer from knee problems this may not be a good stretch for you.

Stretch It: Lying Hamstring Stretch

FitSugar — Mon, 11 Feb 2008 10:15:00 -0800

After a long run or a good leg workout, my hamstrings always feel tight. This is one of my favorite stretches for hamstrings called the Lying Hamstring Stretch. Here's how to do it:

Lie on your back and lift your right knee up. Grasp behind your thigh near your knee with both hands and pull knee close to chest.
Slowly extend your knee as you straighten your legs (get as straight as possible, but not so much that it hurts) while trying to keep it close to chest.
Hold stretch for 30 seconds.
Repeat with opposite leg.

Fit's Tip: Beginners should bend the leg not being stretched at the knee (as pictured). More advanced folks whose hip flexors are not super tight should try to keep the leg not being stretch straight on the ground. Don't feel bad if your leg isn't as close to your face as it is in the image above; normal range of motion in this direction for the hamstring is about 80 to 90 degrees, meaning the leg is perpendicular to the floor.

Couch Time: Back Release

FitSugar — Wed, 30 Jan 2008 13:40:00 -0800

I'm big into running, but since I started, I've found that my lower back muscles have tightened and lost some of the flexibility they used to have. So I've been trying to do more back stretches. They not only feel amazing and prevent back pain, but when you open your heart and the front of your body, backbends also make you feel happy and energized.

Sitting, driving, running, and twisting can all lead to a tight back and chest. In Inyengar Yoga, we use various props to support different poses that open, stretch, and release the spine, chest, and torso in general. Why not turn an everyday object in your home into the ultimate yoga prop? Yep, that couch can be used for more than just lounging about! You can try this relaxing yet invigorating back release on your sofa.

How do you get into it?

Stretch It: Fetal Position Back Stretch

FitSugar — Wed, 16 Jan 2008 10:45:00 -0800

This simple stretch can really help with lower-back pain as well as reduce tight muscles in your lower back (and hamstrings). If you ever do a tough session on a Roman Chair, you'll definitely want to stretch out your back. I like to call it the Fetal Position Stretch because you'll look like you're in the fetal position when you're in mid stretch. Here's how you do it:

Lie on your back with your knees bent.
Slowly hug your knees to your chest until you are in the fetal position.
Hold for 30 seconds and repeat as needed.

Source

Stretch It: Abs

FitSugar — Fri, 11 Jan 2008 11:45:00 -0800

We spend a lot of time working towards that coveted six pack, but we often forget to stretch our ab muscles after working them.

So here is a simple stretch that not only does wonders for stretching out your abs but also feels great — it also happens to be my favorite stretch:

Lie face down on the floor, preferably on a mat.
Position hands on floor to sides of shoulders. Make sure that your hands are placed beneath your shoulders, about shoulder-width apart.
Push torso up until your arms are basically straight while keeping your pelvis on floor.
Hold for 20-30 seconds.

Fit's Tip: Be sure to look ahead, rather than upwards so you don't strain your neck.

Source

Stretch It: Inner Thighs

FitSugar — Thu, 06 Dec 2007 08:45:00 -0800

It is best to stretch warm muscles, which means you should stretch after a run or a workout. Sometimes though, you are not really in a place where you want to throw yourself onto the ground and commence stretching. That is one reason I love this inner thigh stretch. You can do it anywhere without touching the ground.

Side Lunge for the Inner Thigh

Stand with your feet about 4 feet apart and toes facing forward.
Bend your left knee, making sure your left knee doesn't move beyond your ankle. Rotate your pelvis slightly to the left to increase the stretch of your right inner thigh.
To keep pressure out of the inside of your right knee, really weight the outside of the right foot.

Hold for 15 to 30 seconds, then switch sides. Repeat stretch twice on each side.

Source

Stretch It: Kitchen Sink Stretch for the Lats

FitSugar — Thu, 15 Nov 2007 04:00:00 -0800

You know when you are in the kitchen cooking for hours and your back and arms start to ache? Well this stretch is a nice break from the endless chopping (like preparing the ingredients for stuffing on Thanksgiving) and this stretch makes my back feel great. I call it the kitchen sink stretch, and primarily it stretches the lats (the biggest muscle of the back), but it is a great release for the low back as well.

Kitchen Sink Stretch for the Lats

Stand with feet hip distance apart, about 3 feet away from the sink, or a little over arms length from the sink.
Hold onto sink, bend your knees and move your pelvis further away from the sink until you feel a stretch on the sides of your back. This position will stretch both lats evenly.
To focus stretch on the left side, bend right knee and slide the left hip back, further away from the sink. To increase the stretch, twist your upper body a bit to look under your left arm.

Hold stretch for 20 seconds, then repeat on the other side. Repeat the sequence as needed.

Looking to get more flexible? Check out these stretches – there's something for every part of your body.

Stretch It: Hip Flexor Lunge

FitSugar — Wed, 07 Nov 2007 12:30:00 -0800

You know I am a big advocate of stretching, even before I learned that it can give you strength too. I thought I would show you all one of my favorite stretches for the hip flexors.

The hip flexors are the four muscles that attach to the front of the pelvis that bring your thigh bone (femur) up toward your torso. These muscles get worked a lot in running and any variation thereof, like the stair stepper or cross country skiing. It is important to keep these muscles flexible because if they get tight they can pull your pelvis out of alignment and give you back pain. Something we should all be working to avoid.

Hip Flexor Lunge

Keep your front knee at a 90 degree angle (don't let your knee go beyond your ankle)
Place the top of your back foot on the ground
Rest your hands on your front knee
Use your abs to keep the weight out of your back knee, or pad it with a pillow or a yoga mat

Hold stretch for 30 seconds, then repeat on the other side

Looking to get more flexible? Check out these stretches – there's something for every part of your body.

Source

Stretch It: Iliotibial Band and Outer Thigh

FitSugar — Thu, 04 Oct 2007 04:00:00 -0700

Running can take its toll on your knees and having tight muscles and soft tissue around the very important knee joint can increase the toll we runners pay. That is why stretching is so very important.

This stretch targets the iliotibial band (ITB), the thick band of fascia that runs down the outside of the thigh, and it is important because when the ITB gets tight it can pull the knee cap out of alignment causing all sorts of pain. This simple move is one of my favorite post running stretches. As an urban runner, I particularly like it because I don't have to touch the ground to do it. So stretch it!

Here's how, via the Foot & Ankle Institute:

Iliotibial Band Stretch

Cross your right foot behind your left, so the toes of both feet are almost even.
Turn your right hip out, so your toes will be almost touching with your heels apart (sounds weird..so just stand up and try it).
Side bend to the left allowing your head and neck to bend to the left too!.

Hold for 30 seconds and repeat on both sides at least two times

Fit's Tips: This stretch is for your outer thigh/abductors. You might feel it on the sides of your glutes too, and you might feel that area stretching first. The ITB is fascia, which is challenging to stretch. If your ITB is really tight you should invest in a foam roller and try rolling it out.

Stretch It: Calves

FitSugar — Fri, 28 Sep 2007 04:00:00 -0700

Tight calves can be an unwanted side effect of such opposite activities as running or wearing high heels. Many people neglect stretching their calves! Since you have two layers of calf muscles, you need to do two stretches to ensure you are reaching both.

So try these stretches after your next run or after a night of dancing in your Jimmy Choos.

First Stretch: Gastrocnemius

Place your hands on a wall, or if you are outside, on a tree!
Step your right foot back, bending the left knee (don't let the knee bend forward past the ankle).
Keep your right toes pointing straight ahead (people tend to turn their toes out to the side) and reach your heel into the ground.

Hold for 30 seconds

Second Stretch: Soleus

Continue to keep your hands on the wall, but move your right foot in three to four inches.
Bend you right knee slightly and really anchor your right heel.
Shift your weight over your left foot and keep reaching down with your right heel to increase the stretch.

Hold for 30 seconds

Repeat both stretches on the left side. Stretch each side two to three times.

Fit's Tips: It is important to do these stretches in the above sequence. You need to stretch the bigger calf muscle before working deep to the soleus. Both these stretches are great for preventing plantar fasciitis.

Foot & Ankle Institute

Stretch It: Quads

FitSugar — Fri, 21 Sep 2007 11:45:00 -0700

A stretch that's an oldie (but a goodie) is the standing quadriceps stretch. You definitely did it in middle school and you'll always see runners doing it after a run, but here is a refresher to make sure you're getting the most out of your stretch.

Here's how you do it: Stand upright on one foot. Hold the other foot with the opposite hand (you can use the same side hand or both, but using the opposite is better for your knees) and raise the heel of the lifted foot to the bum. If you can't touch the booty, get as close as you can comfortably without causing pain. Keep your body upright throughout. Hold for 20- 30 seconds. Now, switch sides and repeat.

Fit's Tip: Use a wall or stationary object for balance if you can't balance on your own.

Source

Stretch It: Deltoids

FitSugar — Tue, 04 Sep 2007 08:45:00 -0700

You want to work your muscles and then you want to stretch 'em. If you have been doing dumbbell front raises, or front rowing, you have been working your deltoids -- The muscle on the top of the arms that is so fun to show off by wearing tank tops. You want to keep the muscle flexible by doing this stretch for your deltoids.

Deltoid Stretch

Reach your right arm across your chest
Place right forearm in the crook of the left elbow
Bicep curl with your left arm to pull right arm toward your chest

Hold for 10 to 15 seconds

Switch arms to stretch your left deltoid. Repeat the stretch twice on each arm.

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

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.

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.

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.

Stretch It: Pec Stretch

FitSugar — Thu, 24 May 2007 03:15:00 -0700

We all spend so much time crouched in front of computers it is no wonder we have tight chests and arms. Well this short (just 2 moves!!!) stretching series is great for opening up your chest and stretching out your arms.

Hold for 3 - 5 breaths

Clasp your hands behind your back keeping your elbows straight.
Actively open your shoulders and squeeze your shoulder blades together.
To increase the stretch, look up.

Interested in seeing how to increase the stretch? Then

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.