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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.

Partner Yoga Pose: Backpack

FitSugar — Fri, 30 Nov 2007 09:30:00 -0800

Got a tight back? Here's a fun way to open your spine and stretch your hamstrings too. I call this Backpack.

Get Flash to see this player.

Music: "Lazy Days" by Enya

Stand back to back with your partner. Lock elbows and Partner #1 bends her knees and places her bum under Partner #2's bum.
Then Partner #1 slowly folds forward, lifting Partner #2 off the ground and onto her back. Stay like this until either partner is ready to come down. To release, Partner #1 slowly stands back up and then you can switch roles.
After you both have a turn, take a step apart and fold forward. Reach for each other's hands or legs and hang here for a few deep breaths, releasing your lower back and stretching through the backs of the legs. Stand up when you're ready.

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.

Strike a Yoga Pose: Gate

FitSugar — Mon, 24 Sep 2007 04:00:00 -0700

Now that you've had a chance to practice Beginner's Gate, you're hopefully ready to try the full expression of the pose. Not only does this posture loosen tight hamstrings, but it also works on stretching the sides of your torso as well.

Sanskrit Name: Parighasana
English Translation: Cross Beam of a Gate Pose
Also Called: Gate

To hear the description of how to get yourself into this awesome pose,

Strike a Yoga Pose: Beginner's Gate

FitSugar — Mon, 17 Sep 2007 04:00:00 -0700

Seated postures are great for meditation because they are easier to hold than some poses (like Half Moon pose), and because you are so grounded, they instill a sense of calmness.

This pose called Beginner's Gate also opens your hips and hamstrings, and allows you to practice lengthening your spine and sitting nice and tall.

Sanskrit Name: Parighasana
English Translation: Cross Beam of a Gate Pose
Also Called: Gate

Want to know how to do it? Then

Biking By Muscle

FitSugar — Wed, 25 Jul 2007 08:45:00 -0700

Biking is a great way to work your legs without taking a toll on your knees. To work the separate muscle groups in your legs it pays to pedal with clips, or straps, that secure your foot to the pedal.

Emphasize the downstroke: If you push on the downstroke you will work your quads - the muscle in the front of the thigh. This is also considered the most efficient stroke.

Emphasize the upstroke: Pulling on the upstroke will work your hamstrings - the muscle in the back of the thigh. While this technique is not the most effective for endurance riding, it will help you with sprints.

Emphasize smooth: Peddling in circle - this method will work your calves nicely. You hear this style called out a lot by Spin instructors. You imagine drawing a smooth circle with your foot as you're pedaling. This keeps the weight of your foot consistent through the entire stroke.

Experiment with different pedaling techniques and take full advantage of your leg power. Try this on the stationary bike at the gym, or if you have pedal clips on your own bike try them out on the road.

Strike a Yoga Pose: Half Hero Forward Bend

FitSugar — Mon, 23 Jul 2007 16:45:00 -0700

Since I'm a runner, I love yoga poses that stretch out my tight hamstrings, quads, and lower back. This pose stretches them all at the same time. If you love Hero pose and Seated Forward Bend, you're going to love this one.

Sanskrit Name: Trianga Mukha Eka Pada Paschimottanasana
English Translation: 3 Limbs Facing 1 Foot Western Intense Stretch Posture
Also Called: Half Hero Forward Bend

Want to know how to get into it? Then

The Pilates Cadillac: So Many Fun Things You Can Do

FitSugar — Tue, 06 Feb 2007 04:00:00 -0800

The word Cadillac conjures up big convertible cars with fins, electric windows and fancy hub caps. That is why this piece of Pilates equipment is named the Cadillac - it has all the bells and whistles you could possibly want.

There are so many elements to the machine: leg springs, arm springs, fuzzy loops to hang from, a push-through bar to stretch you out, and even a trapeze. The trapeze was the original add on accessory to the machine which is why it is also known as a "trap" table. As a piece of equipment it looks pretty intimidating - it is about 6 feet tall. When folks first see it they often laugh uncomfortably and joke that it looks like a medieval torture device or kinky sex playground - and the name trap table just feeds into those thoughts. So Cadillac it is.

Pilates lore has it that eponymous Joe created the prototype Cadillac to enable bed ridden patients to exercise. His design was simple - a hospital bed with mattress springs attached to the wall. The design has definitely evolved over the years and and so have the exercises and stretches one can do on the Cadillac.

You can isolate almost every muscle group on the machine - it is an excellent tool for breaking down motion into small pieces to restore correct motion patterns. Using the leg springs is one of the best ways to get runners to fully use their hamstrings. This little video is a leg springs exercise.

Because the Cadillac is such a large piece of equipment it is rarely used in group classes. So the best way to experience this machine is in a private Pilates session. Some studios offer "Wall Unit" classes. A Wall Unit has one side of the Cadillac mounted on a wall - good for home use too. Look for these classes, because they are great.

Want to see some more of the cool moves you can do on a Cadillac? then