Stretching Tips and Guide

Gluteal stretch

2009-04-28T22:45:00.000-07:00

One of the main functions of the gluteal muscles of the buttocks is to help fully extend the hip joint, which is a crucial part of the running motion. This exercise helps ensure that you get full range of motion in your buttocks muscles, and therefore your hips, which results in a long, graceful, fluid, powerful running stride.
To do this stretch, follow these steps:

Get on the floor on your hands and knees.
Bring your left knee forward as far as you can, and rest your knee, shin and foot on the floor.
Inhale and as you exhale, lower your left buttock to the ground, extending your right leg behind you and resting the front of your right thigh, kneecap, shin, and foot on the floor (see Figure).
4Gently push your right hip toward the floor and hold the stretch for 30 seconds. To intensify this stretch, try moving your front foot farther away from your hip.
5Repeat this stretch on your other leg.

A few do’s and don’ts for this stretch:

Do keep your hips facing front.

Do support the weight of your upper body on your hands.
Do lean forward, but don’t arch your back.
Don’t continue holding the stretch if you feel pain in your front knee.

Guidelines You Don’t Want to Skip DUring Stretching

2009-04-28T22:43:00.000-07:00

No matter what sport you engage in, you want to improve your athletic performance and decrease your risk of injury. So check out the following list for some basic flexibility training guidelines:

Warm up. Make sure you warm up before you start to exercise. You need just about 10 to 15 minutes of dynamic stretching that mimics what you’ll later be doing full speed.
Drink fluids. Your muscles and joints need fluid to stay flexible and lubricated. So here are the guidelines:

If you exercise for less than an hour, water is more than adequate.
However, if you exercise more than an hour, a sports drink improves endurance, reaction time, and concentration because carbohydrates are being used by both the brain and muscle during prolonged exercise.

Focus on a particular area. Each sport has specific requirements: A runner needs a flexible lower body; racquet sports require flexibility in the upper body; and in contact sports, you need a strong flexible core. To enhance performance and help prevent injury, focus on the area you use the most.
Don’t forget the rest of your body. If you’re serious about improving your game through stretching, you’ll have to engage in a flexibility program that stretches your entire body two or three days a week. Like everything else in life, you get out of it what you put into it.
Cool down. Never forget to cool down after a workout because it allows the blood and oxygen to return to your heart and muscles instead of “pooling” or staying in your extremities. After your breathing returns to normal and your heart rate is under 100 beats per minute, your body has cooled down sufficiently.

Hip flexor stretch on one knee

2009-04-28T22:40:00.000-07:00

The benefit of this stretch is that it can target your hip flexor — a very difficult muscle to isolate but one that’s important to stretch because it’s responsible for how you walk and all lower body movement.
If this kneeling stretch is uncomfortable on your knees, try placing a folded towel or pillow under your knee for cushion.
To do this stretch, follow these steps:

Kneel on one knee, place your other foot flat on the floor in front of you with your knee bent, and make sure you maintain good posture with your upper body. Make sure that the back foot and leg aren’t turned in. You’ll feel the stretch a little more in your hip flexor if your foot is directly behind your hip.
Inhale and as you exhale, squeeze your buttocks and tilt your pelvis under. Feel the front part of your hip lengthen. If you don’t feel the stretch, you may have to squeeze your buttocks and tuck your pelvis a little more.
Hold the stretch for 30 seconds or four to five slow, deep breaths.
Repeat on the other side.

A few do’s and don’ts for this stretch:

Do breathe throughout the stretch.
Do keep your chest lifted and shoulders back.
Do keep your shoulders directly over your hips — you want to lengthen the front of your hip, not shorten it.
Don’t hinge forward at your hip.
Don’t arch your back; just focus on squeezing your buttocks and tucking your pelvis under.

Wrist stretch on all fours

2009-03-29T08:07:00.000-07:00

This stretch is my favorite for the wrist and forearm areas; if you have carpal tunnel syndrome, though, you should skip this one. To do this stretch, follow these steps:

Kneel on all fours with most of your weight on your knees.
Place your left hand palm down, fingers facing back toward your knee (see figure a).
Inhale and as you exhale, gently shift your body weight toward your shoulders.
Hold the stretch for 30 seconds or four to five slow, deep breaths. Feel the stretch in the palm of your right hand and forearm.
Release the stretch and place the back of your hand on the floor with your fingers toward your knee (see Figure b).
Hold this stretch for 30 seconds or four to five slow, deep breaths.
Repeat these two stretches on your other wrist.

A few do’s and don’ts for this stretch:

Do keep your shoulder blades down and your body weight shifted toward your heels.
Don’t put all your weight on the wrist being stretched.
Don’t bounce during the stretch.

Back extension and abdominal stretch

2009-03-29T08:01:00.000-07:00

This stretch is specifically for the abdominals, but it’s also great for the back muscles. The back extension and abdominal stretch increases mobility in your spine and decreases a rounded back.
To do this stretch, follow these steps:

Lie on your belly, supporting your upper body with your elbows directly under your shoulders.
Lift up out of your shoulders so you aren’t sinking into your shoulder blades.
Inhale and as you exhale, lengthen your spine and lift your chest as if you were going to move forward (see Figure).Imagine you’re trying to move forward, but your elbows and hips are glued to the floor.And visualize the space between each vertebra as increasing, lengthening your spine.You should feel this stretch in your abdominals.
Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this stretch:

Do keep your neck long and in line with the rest of your spine.
Do keep your shoulder blades down.
Do pull your belly toward your spine.
Don’t compress your lower back.
Don’t think of lifting your chest toward the ceiling; think of your chest pressing up toward the ceiling.

Side lying quad stretch

2009-03-29T07:56:00.000-07:00

This quad stretch is one of the easiest stretches to get into and maintain proper form. You should feel this stretch in your back, obliques, neck, and chest all at the same time.
To do this stretch, follow these steps:

Lie on your right side with your knees bent close to your chest, and let your head rest on your right arm (see Figure a).
Grab the top of your left foot and gently move your ankle back toward your buttocks (see Figure b). Don’t force your heel toward your buttocks. That movement can put pressure on your knee joint.
Squeeze your buttocks to increase the stretch, but don’t let your hips roll back. Always keep your hips stacked on top of each other and focus on bringing the knee back.
Hold the stretch for 30 seconds, and then lie on your left side and repeat the stretch on your other leg.

A few do’s and don’ts for this stretch:

Do breathe as you hold the stretch.
Do squeeze your buttocks to deepen the stretch.
Don’t jam your heel toward your buttocks.
Do keep your bottom knee bent for balance.
Don’t lift the knee — instead try to keep your inner thighs touching.

Seated straddle stretch

2009-02-26T02:42:00.000-08:00

This stretch integrates many muscle groups — inner thigh, back, hamstrings — into one stretch. To do this stretch, follow these steps:

Sit on the floor with your legs straight, your feet as far apart as possible, and your hands behind your hips; sit up very tall (see Figure A). Keeping your hands behind your hips helps you keep your spine lifted and straight. This position allows you to stretch your back, inner thighs, and hamstrings without creating tension in your shoulders and upper back.
Move your hips forward an inch or two until you feel the stretch along both inner thighs.
Inhale and as you exhale lean slightly forward, tilting your pelvis back (see Figure B). Your hands are behind your hips in this step, but if you want to add a variation and you’re flexible enough to bring your hands in front of you without rounding your back, you can deepen the stretch by reaching forward as far as you can.
Hold the stretch for 30 seconds or four to five slow, deep breaths. Your goal isn’t to get your chest to the floor; it’s to feel a stretch in your inner thighs without your pelvis tucking under or your back rounding or your knees rolling inward. Even though this stretch is common, it can still be difficult because of all the muscles involved.

A few do’s and don’ts for this stretch:

Do keep your knees and toes facing upward toward the ceiling.
Do tilt your pelvis back as you lift your chest.
Do breathe deeply through the entire stretch.
Do progress slowly through this stretch, spending 15 seconds or so in the comfort zone.
Don’t place your hands in front of you unless you can keep them there without rounding your spine or tucking your pelvis under.
Don’t bounce this stretch.

Seated twist with one leg extended

2009-02-26T02:39:00.000-08:00

This stretch gives you a rotational stretch for your core and a stretch in your buttocks at the same time. To do this stretch, follow these steps:

Sit on the floor with your right leg straight in front of you, your left foot crossed over your right thigh, and your hands on the floor behind you (see Figure A).
As you inhale, bring your right knee toward your chest and sit up very straight, lengthening your spine (see Figure B).
As you exhale, look over your left shoulder, rotate your spine, and tilt your pelvis back. Pay close attention to the position of your pelvis. If you avoid tucking your pelvis under, and you really think about your tailbone reaching for the wall behind you, then you stretch your abs and back, but you also feel a stretch deep in your buttocks.
Hold the stretch for 30 seconds, deepening the stretch with every breath.
Switch sides and repeat the same stretch on your other leg.

A few do’s and don’ts for this stretch:

Do bring your knee close to your chest before you twist.
Do look over your shoulder to lengthen your neck muscles, too.
Do lengthen your spine before you rotate.
Don’t tuck your pelvis under or round your back.

Seated hamstring stretch

2009-02-26T02:36:00.000-08:00

Most people find it more comfortable and effective to perform this stretch with the aid of a towel or strap. To do this stretch, follow these steps:

Sit on the floor with your right leg straight out in front of you and your left leg bent at a comfortable angle (see Figure A).
As you exhale, hinge forward at the hip, keeping your leg straight and your foot flexed (see Figure B). Pay close attention to the position of your pelvis. Your tailbone should be reaching back as you hinge forward at the hips. Don’t get discouraged if your chest is nowhere near your leg. As long as you’re feeling a good deep stretch in the back of your thigh, you’re doing great!
Breathe deeply and hold the stretch for 30 seconds. Deepen the stretch with each breath by tilting your pelvis back, lifting your chest, and flexing your foot forward.
Repeat the same stretch on your left leg.

A few do’s and don’ts for this stretch:
_ Do gently pull your foot toward your body with the towel or strap.
_ Do keep your knee straight, and try to keep the back of your knee on the floor.
_ Do keep your back straight, not rounded or tensed in your shoulders.
_ Don’t force the stretch or pull too hard on the towel.
_ Don’t look down at your knees; look at the floor in front of your toes

Butterfly stretch

2009-01-29T08:58:00.000-08:00

This stretch is for the muscles that run along your inner thigh and groin. To do this stretch, follow these steps:

Sit on the floor with your back straight, your abdominals in, and the soles of your feet touching each other. It’s important to keep your back straight during this stretch because rounding your back places undue pressure on your lower back and spine. Sit up tall and think of your chest lifting forward as you tilt your pelvis back.
Place your hands on your ankles and bring your feet as close to your groin as you can (see Figure a).
Inhale and as you exhale, gently press down on the inside of your knees with your elbows (see Figure b).
Hold this stretch for 30 seconds or four to five slow, deep breaths. With each breath, try to get your knees closer to the floor.

A few do’s and don’ts for this stretch:

Do breathe as you hold the stretch.
Do lengthen your spine as you lean forward from the hips.
Do keep your neck in line with the rest of your spine. You should be looking at the floor in front of you, not at your feet.
Don’t round your back or tighten your shoulders.
Don’t bounce your knees toward the floor — be patient and hold the stretch.

Seated back and neck stretch

2009-01-29T08:51:00.000-08:00

The best part about this stretch is that you’ll feel it not only in your hips but also along your entire back and up through your neck. To do this stretch, follow these steps:

Sit on the floor with your legs crossed in front of you and your hands on the floor in front of your legs (see Figure a). If you feel pain in your hips or knees while sitting on the floor, raise your hips off the floor by sitting on a pillow, folded blanket, step, or bosu.
Inhale and as you exhale bend forward at your hips and use your hands and arms for support. With each breath, deepen the stretch by gently reaching forward with your arms (see Figure b).
Hold the position in Step 2 and drop your chin toward your chest.
Shake your head “no” to release muscle tension in your neck.
Tilt your head to the right and hold the stretch for a few deep breaths.
Tilt your head to the left and hold the stretch for a few deep breaths.
Release the neck stretch and slowly sit up. Don’t always do this stretch with the same leg crossed on top; sometimes have your right leg on top and sometimes have your left leg crossed on top. This variation keeps the stretch balanced for both hips.

A few do’s and don’ts for this stretch:

Do initiate the movement from your hips, not from your upper back.
Do keep your chin down as you tilt to the side.
Don’t tense or tighten your shoulders or back.

Seated side reach

2009-01-29T08:46:00.001-08:00

This cool-down routine focuses on your waist and stretches out the obliques — the muscles that run down the side of your body. To do this stretch, follow these steps:

Sit on the floor with your legs crossed in front of you.
Reach your left arm directly overhead, using the muscles in your upper back to keep your shoulder blade down and chest lifted. This position keeps space between your shoulder and ear (see Figure a).
Inhale and as you exhale, bend at the waist to the right and reach with your left arm overhead, keeping your hip anchored to the floor. Rest your right hand on the floor for extra support (see Figure b). Think of both sides of your waist lifting and lengthening up and over.
Hold this stretch for 30 seconds or four to five slow, deep breaths. Try to deepen the stretch with every breath.
Repeat this stretch on your other side.

A few do’s and don’ts for this stretch:

Do keep your hip anchored to the floor.
Do breathe and slowly deepen the stretch.
Do keep your chest and shoulders facing forward.
Don’t bend forward or arch your back.
Don’t hold your breath.

Why and How to Cool Down

2009-01-13T08:27:00.000-08:00

A cool-down refers to a group of moves or stretches performed after exercise and before rest. This time is perfect to work on increasing flexibility because the temperature of your muscles and connective tissue is highest, which means that these structures are now at their most flexible.
The type of stretches most appropriate for the cool-down is static stretches. Static stretches help relax your muscles by lengthening them. They can also aid in reducing after-exercise muscle soreness by helping to work lactic acid out of your muscles. In addition, a nice quiet period of gentle movement and rest can be the perfect ending to a great workout. Why cool down? During a strenuous workout, your body goes through a number of stressful processes. Here are a few reasons why a good cool-down is so important:

To promote recovery and return the body to its state before exercise.
To prevent damage to the muscle fibers, tendons, and ligaments.
To prevent the build up of lactic acid and other waste products within your body.
To reduce soreness by keeping the blood from “pooling” or staying in the muscle. Instead, the blood gets pushed back to the heart.

Standing balance with a twist

2009-01-13T08:17:00.000-08:00

Adding a little balance work to your warm-up can raise your internal temperature and improve your balance. Try this exercise before your next workout.
To do this stretch, follow these steps:

Stand tall with your feet together and your arms at your side.
Shift your weight to your right leg only.
Bend your left knee slightly and lift your foot off the floor so all your weight is on your right leg (see Figure a).
Inhale and as you exhale, raise your elbows and cross your arms in front of your chest.
Twist to your left, hold for a few seconds, and return back to front position (see Figure b). Don’t attempt the twist until you’re stable on one foot. If you’re wobbly, use a chair or barre to help with your stability. Don’t be afraid of a little wobble; it’s how you test your limits and improve your balance.
Repeat this exercise three more times and then repeat four repetitions on the other side. To make this exercise more challenging, try standing on a bosu — a balance board — while performing this exercise. You can find a bosu at pretty much any sporting goods store.

A few do’s and don’ts for this stretch:

Do exhale every time you twist.
Do keep your hips level with each other. If one hip is higher than the other, holding your balance becomes difficult.
Do hold your abdominals tight and your shoulder blades down.
Don’t lift your foot too high — only a couple of inches off the floor.

Standing groin and inner thigh stretch

2009-01-13T08:06:00.000-08:00

This stretch is for the muscles that run along your inner thigh and also the muscles in your torso that rotate your spine. This stretch also builds strength in your thighs and creates heat in your body so your muscles are nice and warm for a productive, pain-free workout.
To do this stretch, follow these steps:

Stand with your feet in a wide stance with your toes pointing out.
Bend your knees and slowly lean forward until your elbows can rest just inside your knees (see Figure a).
Gently press your right elbow against the inside of your right knee as you lower your right shoulder and rotate your spine to the left, looking over your left shoulder (see Figure b). Turning your head stretches your neck muscles at the same time other muscles are stretching during this exercise.
Lower your hips another inch and tilt your pelvis back. Lowering your hips deepens the stretch in your groin. Think of reaching your tailbone to the ceiling as you tilt your pelvis back.
Hold the stretch for 30 seconds and then repeat the stretch on the other side. To make this stretch more dynamic, alternate from side to side several times without holding the stretch.

A few do’s and don’ts for this stretch:

Do breathe as you hold the stretch.
Do press the knee away with your elbow.
Do tilt your pelvis back.
Don’t hold your breath.
Don’t bounce or force the stretch.

Hamstring and back stretch

2008-12-30T06:23:00.000-08:00

You should feel this stretch throughout your entire backside — heel, calf, hamstring, lower back, and lats. Try not to tighten your shoulders and round your back during this stretch. Stay in your comfort zone during this stretch. Remember that you’re introducing range of motion, not trying to increase your overall flexibility.
To do this stretch, follow these steps:

Stand with your feet in a wide stance about hip-width apart.
Extend your left leg so your heel on your right leg remains on the floor and your toes on the left leg are lifted toward the ceiling.
Bend your right knee as you slowly press your hips back (see Figure a).
Reach your right hand toward your left toes or the outside of your left leg (see Figure b).
Hold the stretch for 30 seconds and then repeat on the other side.

A few do’s and don’ts for this stretch:

Do tilt your pelvis back.
Do try to keep your back flat.
Do keep your foot flexed and your toes pointed up.
Don’t bounce or force the stretch.
Don’t tighten up your shoulders or round your back.

Standing calf and hip flexor stretch

2008-12-30T06:19:00.000-08:00

Stretching the calf and the hip flexor together is valuable because they affect each other. If your calf is tight, it may limit the movement in your hip flexor. If your hip flexor is tight, then it may limit your range of motion in your calf.
To do this stretch, follow these steps:

Stand tall with your left foot back far enough to still keep your heel on the ground (see Figure a).
Bend your right knee and reach your left arm overhead as you press your hip forward (see Figure b).
Squeeze your buttocks to feel the stretch a little deeper in your hip flexor and calf. As you stretch your arm overhead and press your hip forward, you should feel as if your spine is lengthening, not shortening or compressing.
Hold the stretch for 30 seconds and then repeat on your other leg.

A few do’s and don’ts for this stretch:

Do reach up and back, not just back.
Do work on getting your heel to stay on the ground.
Don’t arch your back.
Don’t relax your abdominal muscles — keep your bellybutton toward your spine.

The chop

2008-12-30T06:17:00.000-08:00

The chop, which is so named because it sort of looks like the move a person makes when chopping wood, is the king of all functional stretches because it stretches your buttocks, back, abs, and chest all at the same time. This stretch also prepares your body for any twisting, reaching, or bending you may be doing in your workout.
To do this stretch, follow these steps:

Stand up tall with your feet hip-width apart and your arms at your sides.
Bend your knees and pivot on your left big toe as you lift your left heel. Your right foot remains on the ground and faces forward (see Figure a).
Twist your hips to the right and reach both of your arms down and behind you.
Hold the position for one long, deep breath.
Come back to center and continue to turn your hips as you reach both arms overhead to the left (see Figure b).
Hold this position for one long, deep breath. You should feel the stretch in your right hip flexor, obliques, and chest.
Repeat the stretch from right to left for six to eight repetitions, and as you get stronger, work your way up to two sets of eight repetitions. To protect your back and spine, your hips should move with you and not remain forward throughout the moves.

A few do’s and don’ts for this stretch:

Do inhale as you reach up, and exhale as you bring your arm back down.
Do lengthen your spine throughout the movement.
Do hold your abdominals tight to protect your back.
Don’t arch or compress your lower back.
Don’t let your knees bow in or collapse inward.
Don’t swing or create too much momentum; keep the movement fluid and under control.

Torso twists

2008-12-30T06:10:00.000-08:00

This stretch warms up your whole body, as well as stretches your abs, back, and shoulders. It also prepares your body for any twisting or reaching that many sports and activities require.
To do this stretch, follow these steps:

Stand tall with your feet apart, your abs and chest lifted, your shoulders back and down, and your hands clasped together at chest level (see Figure a).
Inhale and as you exhale, bend your knees and pivot on your left big toe, turning your hips and shoulders to the right (see Figure 2b). Keep your feet wide and your knees bent. This stance keeps your center of gravity low and makes keeping your upper body relaxed easier.
Repeat on the left side (see Figure c).
Repeat the stretch for 16 to 20 repetitions, keeping your arms and shoulders relaxed so that the momentum of hips moves your elbows behind you.

A few do’s and don’ts for this stretch:

Do keep your knees bent at all times.
Do keep your abdominals lifted.
Don’t force or jerk the movement, because the movement should flow from side to side.
Don’t lock your knees or keep your hips facing the front.

Alternating knee lifts

2008-12-14T22:44:00.000-08:00

Alternating knee lifts are meant to not only warm up your entire body but also to give you a great dynamic stretch in your hips, buttocks, thighs, and lower back.
To do this stretch, follow these steps:

Stand tall with your feet together and your hands to your side.
Inhale and as you exhale, lift your left knee toward your chest (see Figure a).
Grab underneath your knee with both hands to lift your leg a little higher. Actively use your hands to lift your knee as close to your chest as possible. Lifting your knee a tiny bit higher stretches your buttocks and hamstrings a lot more.
Lower your leg down to starting position and repeat the exercise on your other leg (see Figure b).
Repeat the stretch for 16 to 20 repetitions. For a simple variation, lift your knees to the side rather than forward. As you become more advanced, try to raise up on the toes of the foot on the floor.

A few do’s and don’ts for this stretch:

Do stand up tall and bring your knee to your chest, not your chest to your knee.
Do exhale every time you lift your knee.
Do keep your chest lifted and shoulder blades down.
Don’t grab the top of your kneecap.
Don’t tilt your pelvis under.
Don’t yank or forcefully pull on your knee — the movement should be smooth.

Making stretching a part of your warm-up

2008-12-14T22:42:00.000-08:00

Like a good play or movie, a good warm-up has three acts or phases. These three phases are important because, first, they mimic the movements you’ll be doing in a slower, less vigorous fashion to help prevent injury. Second, the dynamic moves allow you to increase your range of motion. And finally, the static stretching phase helps you increase muscle length, which results in increased flexibility.
In this case, the three acts are as follows:

The rehearsal phase: In this phase, you should perform moves that mimic what your workout will be. For example:

If you’re going jogging, start with a very light trot or walk.
If you’re going to play tennis, spend a few minutes volleying the ball back and forth.
If you’re taking an aerobics class, spend a few minutes doing light choreography.

The dynamic stretching phase: This phase refers to general, full-body moves that aren’t directly related to your intended activity. Such moves should be large range-of motion moves, traveling through all three planes of motion. They should be dynamic in nature, fluid, and rhythmic.
The multijoint static stretching phase: After a few minutes of mimicking your workout, and then going through some integrated, dynamic stretches, your body will be warm enough to perform a few multimuscle static stretches to introduce length to the muscles and mobility to the joints.

Never start your warm-up with static stretches. Always take a few minutes to perform the rehearsal moves and the general dynamic stretches before moving into the final static Keep in mind that the goal of stretching in the warm-up isn’t specifically to increase flexibility — it’s to generally warm up the body and introduce the range of motion that the upcoming workout requires of your muscles. Therefore, don’t hold the stretches in the warm-up for as long as you do in the cool-down, and never leave your comfort zone.

The big deal about warming up

2008-12-14T22:38:00.000-08:00

In case you’re wondering, here’s what happens to your body when you warm up:

Bloodflow through your muscles increases, which enhances the delivery of oxygen from your blood, and the speed of your nerve impulses increases. Both of these factors make your muscles work better.
Your heart rate increases, which primes your cardiovascular system to handle the increased load from your workout.
Your body and tissue temperature gently increase, which helps prevent injury by slowly increasing your body’s core temperature, which allows your blood pressure to stay regulated.
Muscular tension decreases, and your connective tissue has an enhanced ability to lengthen, which in turn enhances your performance and decreases the likelihood of injury.
You slowly and gently ease into the right frame of mind for the exertion of a good workout. This mindset prevents you from getting tired out or overdoing it if you start out exercising too vigorously.

Here’s what may happen if you don’t warm up:

You may pull a muscle if you start stretching out “cold” and no blood or oxygen is circulating and flowing to the area.
You may become short of breath or dizzy from your heart rate increasing too quickly. _ You may cause injury to a joint from launching into quick movements without first loosening up the surrounding tissue.

When you try to save five minutes before you exercise and skip your warm-up, you can pull a muscle. If that happens, you can’t exercise at all for two weeks while you heal (and limp around, sleep badly, and generally live with the pain). Five minutes versus two weeks — do the math. I’m no math major, but even I can see that warming up before you work out makes more sense than not doing so.

Stress! How it affects you and your body

2008-12-14T22:34:00.000-08:00

Excess stress can lower your immune system, make you depressed, and make you sick, but according to Pamela Peeke, MD, MPH, too much stress can also make you fat! How? Stress activates the “flight-or-fight” response, a physiological reaction designed to help your body react decisively in an emergency. When confronted with a perceived threat, your brain commands your adrenal glands to dump a large amount of the stress hormone cortisol into your bloodstream. One of the functions of cortisol is to quickly release energy stored in fat cells. Your muscles use the energy to help avert the emergency. The problem is that, even after the emergency is over, the level of cortisol in your bloodstream remains elevated to help encourage you to restock your stores of fat. In addition, stressed-out women who carry weight in their abdominal area secrete significantly more cortisol than women who don’t have excess fat around their waistline, according to a study from the University of California at San Francisco. And since abdominal fat tissue has up to four times the number of receptors for cortisol as does fat elsewhere in the body, the cells in this area are the most likely to store fat as a result of cortisol. Unfortunately, this excess tummy doesn’t just spill over the top of your low-rise jeans; it’s an indicator of increased risk for stroke and heart disease, two major killers of women over 50 years old.
What’s the solution? When it comes to reducing stress, experts consistently point to regular exercise, which can also help combat cardiovascular disease. And there’s nothing more effective to help you reduce the muscle tension brought on by excess stress than a good, invigorating stretch.

Seated ankle circles

2008-12-14T22:31:00.000-08:00

As you get older you naturally lose range of motion in your joints, but particularly in the ankle joint. Ankle circles help increase range of motion in the joint, and they also make walking feel much more comfortable. So go ahead take your shoes off.
To do this exercise, follow these steps:

Sit up tall with your feet flat on the floor.
Place your hands under your right knee and clasp them together.
Use your hands to lift your knee, lifting your foot a few inches off the floor.
Inhale and as you exhale, circle your ankle eight times inward and then eight times outward.
Repeat this stretch on your other ankle. Imagine there’s a pencil attached to your big toe and you’re trying to draw the largest circle you can. Go slow enough so you draw a perfectly round circle.

A few do’s and don’ts for this exercise:

Do sit up tall with your back straight.
Do support the weight of your leg with your hands.
Don’t rush the movement.

Wrist and forearm stretch

2008-11-29T07:18:00.000-08:00

This stretch can help combat the discomfort caused by repetitive stress injuries like carpal tunnel syndrome. You should feel this stretch throughout your forearms and wrists.
To do this stretch, follow these steps:

Sit up straight in your chair with the palm of one hand touching the fingers of the other hand. Point your fingers upward and keep your elbows lifting toward the ceiling (see Figure ).
Inhale and as you exhale, gently press the heel of your hand against your fingers.
Hold this stretch for 30 seconds and repeat on the other side.

A few do’s and don’t for this stretch:

Do sit up tall with good posture.
Don’t tense or lift your shoulders.
Don’t hold your breath.
Don’t let your elbows drop.

Seated forward bend

2008-11-29T07:13:00.000-08:00

You should feel this stretch along the back of your legs or hamstrings. By hinging at your hips and using the weight of your upper body, you also get a good stretch in your lower back. To do this stretch, follow these steps:

Sit on a chair with your feet flat on the floor and your abdominals tight (see Figure a).
Inhale and as you exhale, bend forward at the hips as far as you can comfortably stretch, letting your arms and head hang down toward the ground (see Figure b).
Hold this stretch for 30 seconds or four to five slow, deep breaths.
Slowly roll back up, stacking one vertebra on top of the other until you’re sitting up tall.

A few do’s and don’t for this stretch:

Do feel this stretch in the back of your legs.
Do gradually deepen the stretch with each breath.
Don’t force the stretch.

Seated spinal rotation

2008-11-29T07:09:00.000-08:00

Have you ever been so focused on what you’re working on at your desk that you forget there is a world going on around you? Well, this stretch not only relieves tension in your hips and back, but also it’s a good excuse to look up and see what’s going on in the outside world.
To do this stretch follow these steps:

Sit up tall in a chair with your left leg crossed over your right, your abdominals lifted, and your shoulders down (see Figure a). If it’s uncomfortable to cross your legs, do this stretch with both feet flat on the floor.
Cross your right arm over your body so your forearm rests on your left thigh, and place your left hand on the back of the seat of your chair.
Inhale and as you exhale, twist at your waist and look back over your left shoulder. Look over your shoulder as if you were trying to look behind you (see Figure b). Remember to keep your shoulders down and your gaze level.
Hold the stretch for 30 seconds, gently pressing your right forearm against your left leg as you deepen the stretch.
Release the stretch and repeat on the other side by crossing your right leg over your left and twisting to the right.

A few do’s and don’ts for this exercise:

Do sit up tall — no slouching.
Do keep your hips facing forward.
Don’t tense up your shoulders and neck.

Chest stretch

2008-11-29T07:07:00.001-08:00

If you sit for a long time, this stretch is one of the most effective ones to counteract the rounded shoulders and rounded back that can form over time (when you hover over that keyboard).
Your chest muscles tend to tighten with bad posture, which can pull your shoulders forward even more. This stretch helps stretch out those worn-out muscles and get you sitting tall again. To do this exercise, follow these steps:

Sit tall with both your feet flat on the floor and your back flat against the back of your chair.
Clasp your hands together behind your head (see Figure a) and inhale.
As you exhale, gently press your elbows back, squeeze your shoulder blades together, and lift your chin and chest toward the ceiling (see Figure b).
Hold the stretch for 30 seconds and then release back to starting position.
Repeat this stretch several times each hour of sitting still or at least a few times a day.

A few do’s and don’ts for this exercise:

Do breathe slowly and rhythmically.
Do keep your chest lifted and your abdominals tight.
Don’t compress or arch your lower back.

Shoulders and neck stretch with circles

2008-11-29T06:22:00.000-08:00

This stretch is designed to release the tension that can build up in your neck and shoulders after sitting with poor posture for too long. The shoulder circles relax your shoulders and get you sitting up tall again, while the neck stretch lengthens and relaxes the muscles in your neck. This stretch is a great if you’re prone to rounded shoulders.
To do this exercise, follow these steps:

Sit tall in your chair with your feet flat on the floor, your abdominals lifted, and your hands at your sides.
Slowly rotate your shoulders forward, up, back, and down as if you were drawing a circle with your shoulders (see Figure a). Breathe deeply as you repeat this motion four to six times.
At the end of the last repetition, hold your shoulders down and back.
Tilt your head to the left, moving your left ear toward your left shoulder. Make sure you keep your right shoulder down (see Figure b).
Slowly roll your head toward your chest, drawing a half circle with your chin. Continue the motion until you tilt your head all the way across toward the right shoulder. Bring your head back to the upright position and relax.
Repeat on the other side.

A few do’s and don’ts for this exercise:

Do keep your posture tall and abdominals lifted.
Do keep your shoulder blades down as you perform the shoulder circles.
Don’t raise one shoulder while you’re performing the neck stretch. Make sure to keep both of your shoulders level at all times.

Standing hip flexor stretch

2008-11-13T00:41:00.000-08:00

This stretch targets your hip flexors with pinpoint accuracy and, as an added bonus, can even tone your thighs and buttocks! To do this stretch, follow these steps:

Start in a forward lunge position with both knees bent and your arms at your sides. Make sure your feet are far enough apart so when you bend your knees your front knee doesn’t jut forward past your toes.
Inhale and as you exhale, squeeze your buttocks and tilt your pelvis under so your hipbones point upward and your tailbone points downward (see Figure).
Hold the stretch for 30 seconds and then sink your hips down toward the floor to lower your body another inch or two.
Hold this lowered position for another 30 seconds, breathing comfortably and normally.
Release the stretch and bring your feet together.
Repeat the stretch on your other leg.

If you have trouble keeping your balance, move your back leg out to the side an inch or two. This adjustment gives you a wider base of support. Make sure your abdominals are tight and pulled in.
A few do’s and don’ts for this exercise:

Do keep your buttocks squeezed and your pelvis tucked under.
Do keep your toes pointed forward.
Do stabilize your spine by keeping your back straight and your abdominals lifted.
Don’t bend your knees more than 90 degrees or let your front knee jut forward. These positions place stress on your knees.

Standing hamstring and calf stretch

2008-11-13T00:38:00.000-08:00

Two areas that can get tight after sitting for a long time are the back of your thighs and your calves. This one stretch can get both areas at the same time. To perform this exercise, follow these steps:

Stand tall with both feet together and your arms at your sides.
Step out with your left leg, keeping your back heel on the floor and your front toes pointing toward the ceiling.
Bend your right knee slightly and inhale.
As you exhale, hinge at your hips and tilt your pelvis back, placing both your hands just above your bent knee (see Figure).
Hold the stretch for 30 seconds and make sure to keep your spine lengthened, your chest lifted, and your tailbone reaching toward the wall behind you.
Repeat the stretch on the other side.

If you’re not feeling the stretch in your calf, try to flex your foot more (lift your toes more toward the ceiling). If you’re not feeling the stretch in your hamstrings, try tilting your pelvis back farther and lengthening your back more if you can.
A few do’s and don’ts for this exercise:

Do breathe slowly and rhythmically.
Do keep most of your weight on your bent leg.
Don’t round your back or drop your chest too far toward your bent leg.

Standing side reach with legs crossed

2008-11-13T00:20:00.000-08:00

After sitting for a long time, your sides get all scrunched together, so nothing can feel better than a good side reach. Feel this stretch along your rib cage and shoulders as you bring oxygen to your entire body.
To do this stretch, follow these steps:

Stand tall with your arms at your sides.
Cross your left leg over your right leg, keeping both feet flat on the floor (see Figure a).
Inhale and as you exhale, lean to the left and reach your left arm toward the floor (see Figure b).
Hold the stretch for 30 seconds and then come back to starting position.
Cross your right leg over your left leg, keeping both feet on the floor and repeat the stretch leaning to the right.

If you find it uncomfortable or awkward to cross your legs, try moving your front leg forward an inch or two. If it’s still awkward, or you have trouble balancing, simply perform this stretch with your legs uncrossed and your feet together.
A few do’s and don’ts for this stretch:

Do keep your hips facing forward.
Do keep your arms to your sides.
Don’t bounce or twist.
Don’t hold your breath, but instead breathe regularly.

Standing abdominal stretch

2008-11-13T00:16:00.000-08:00

After sitting for an extended period of time, the muscles in your abdomen and chest can become shortened and your back rounded. To counterbalance these effects, this stretches your chest and abdomen in the exact opposite direction, and it feels great!
To do this stretch, follow these steps:

Stand with your feet shoulder-width apart and knees slightly bent.
Place your hands on the lowest part of your back, right where your buttocks meets your lower back, with your fingers pointed downward (see Figure a).
Inhale and as you exhale, squeeze your buttocks (to prevent compression in your lower back), lean back, and slightly push your hips forward (see Figure b).
Hold this stretch for 30 seconds and then come back to upright position.
Perform this exercise twice.

A few do’s and don’ts for this stretch:

Do squeeze your shoulder blades together as you lean back.
Do lift your chin so your neck stays in line with the rest of your spine.
Don’t bounce or force the stretch, which puts stress on your lower back.

Standing chest stretch

2008-11-13T00:04:00.000-08:00

This simple chest stretch should be done several times a day, especially if you find yourself sitting a lot. The stretch can actually be done anywhere, and it helps keep your chest muscles from tightening and shortening, which prevents that hunched-over look.
To do this stretch, follow these steps:

Stand up tall and clasp your hands together behind your back just above your tailbone (see Figure a). If you have difficulty getting your hands together behind your back, try holding the end of a small towel in each hand.
Take a deep breath and as you exhale, keep your arms straight and gently lift your hands toward the ceiling away from your back (see Figure b). Lift your arms as high as you can while standing straight and avoiding bending forward.
Hold this stretch for 30 seconds.

A few do’s and don’t for this stretch:

Do stand up tall with good posture.
Do keep your knees slightly bent.
Don’t tense or lift your shoulders.

Lying buttocks and hip stretch with legs crossed

2008-10-29T03:54:00.000-07:00

This stretch is really good to do if you’ve been sitting all day and feel tight in your lower body and legs. I also love this stretch for stretching out the lower back by bringing in your knees toward your chest.
To do this stretch, follow these steps:

Lie on your back in your bed with your knees bent and feet flat on your bed.
Lift your left foot and place the outside of your left ankle on your right thigh, just above your knee.
Raise your right foot off the bed and bring your knee toward your chest (See Figure).
Interlock your fingers behind your knee.
Inhale and as you exhale, gently pull your right knee closer to your chest with your hands.
With your left elbow, gently press your left knee away from you (see Figure).
Hold the stretch for 30 seconds, gradually deepening the stretch with every exhale.
Repeat the stretch with your right foot on your left thigh.

A few do’s and don’ts for this stretch:

Do keep your shoulder blades down and your upper body relaxed.
Do be patient and let the stretch deepen with each breath.
Don’t lift your hips off the bed or lean to one side.

Lying stretch to take a load off neck and shoulders

2008-10-29T03:47:00.001-07:00

This stretch focuses on your neck and shoulders and helps relieve any stress you may have accumulated over the day. To do this stretch, follow these steps:

Lie on your back in your bed with your knees bent and feet flat on your bed.
Place your hands on the back of your head and point your elbows toward the ceiling.
Exhale and slowly lift your head while keeping your shoulder blades on your bed (see Figure). You should feel this stretch in the back of your neck and shoulders.
Hold this stretch for 30 seconds and then release by slowly lowering your head back to your pillow.
Repeat this stretch a few times or whatever feels most comfortable to you. Never bounce or force this stretch. Be careful not to jam your chin into your chest, which could cause you to overstretch your neck muscles.

A few do’s and don’ts for this stretch:

Do hold your hands at the base of your head and top of your neck.
Do keep your body relaxed and your shoulders down.
Don’t lift your shoulder blades off the bed.
Don’t hold your breath!

Foot Self-Massaging

2008-10-29T03:41:00.000-07:00

Very few things in life are more relaxing then a foot massage. Unfortunately, you may not have a licensed masseuse at your beck and call, so you have to take things into your own hands.
To do this exercise, follow these steps:

Sit comfortably on the side of your bed and wiggle your toes and circle your ankles a few times. This action increases circulation and helps relax the muscles of your ankles and feet.
Place your right ankle on your left thigh.
Place your thumbs on the pads of your toes and make circular motions, using medium pressure.
After circling a few times on each toe, move down to the root or base of your toes, continually applying medium pressure with each circular motion.
Continue the circular motion across the width of the ball of your foot.
Move down in a zigzag pattern across the entire length of your foot. Try to massage every spot of the sole of your foot, from your toes to your heel.
End by gently stroking the sole of your foot from top to bottom.
Repeat the massage on your left foot. You may need to use a little more pressure around your heel and ankle.

Lying hip opener

2008-10-29T03:24:00.000-07:00

Now it’s time to get in bed. This stretch opens up your hips, which is great for a better night’s sleep because your tight groin muscles loosen up.
To do this exercise, follow these steps:

Lie on your back with your knees bent and the soles of your feet touching each other. Make sure that your feet are at a comfortable distance from your hips. If your back is arching, your feet are probably too close to your hips.
Inhale deeply and as you exhale, relax your legs and let gravity gently pull your knees toward the bed. Everybody is different, and your knees may not move too close to the bed. As long as you feel a gentle stretch along the inner thighs, and no pain in your lower back, you’re doing fine.
Hold this stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this exercise:

Do remember to take several deep breaths during the 30 seconds.
Don’t bounce your knees downward or try to force your knees toward the bed.
Don’t arch your back.

Standing calf stretch

2008-10-29T03:17:00.000-07:00

This stretch is great for anyone who has to stand for extended periods of time at work during the day. Stretching your calf muscles before bed helps prevent leg cramps that can happen during the night.
To do this exercise, follow these steps:

Face your bed, and stand an inch or two away from your bed with your feet together.
Bend forward and place your hands directly in front of you on your bed.
Move your left foot back (about the distance of shoulder-width apart), keeping your foot as flat as possible on the floor.
Bend the right knee slightly, but keep the left knee straight. Try to keep your toes pointing directly forward in line with your heel. The more you turn your toes outward, the less effective the stretch for your calf will be.
Take a deep breath in, and as you exhale, gently press your hips forward, keeping your left heel on the ground.
Hold the stretch for several deep breaths.
Slightly bend your left knee without lifting your heel off the floor. By bending your knee you stretch an additional muscle in your calf, which is important for ankle flexibility.
Repeat this stretch on your right leg.

A few do’s and don’ts for this exercise:

Do keep your toes and heel in line.
Do keep your heel on the floor.
Do breathe deeply and rhythmically throughout the stretch.
Don’t round your back. Try to keep your back straight and press your hips forward.

Lengthening back extension

2008-10-15T19:05:00.000-07:00

The purpose of this stretch is to bring circulation to the muscles along your spine. If you have poor posture, or you’ve been sitting for an extended period of time, you probably have been rounding your back and slouching, which zaps your body of energy. This stretch straightens and lengthens your spine, which is great for improving mobility of your back.
To do this stretch, follow these steps:

Lie on your belly with your palms on the floor next to your chest with your elbows bent and your legs straight and together. Make sure to keep your neck in line with the rest of your spine (see Figure a).
Inhale and as you exhale, lengthen your spine, lift your chest, and begin to straighten your elbows as you push up with your arms (see Figure b). Keep your elbows close to your sides and squeeze your buttocks tightly to prevent undo compression of your spine. Imagine the space between each vertebra increasing, lengthening your spine.
Hold the stretch for a few seconds (or as long as it’s comfortable) and then slowly lower your body down to the starting position.
Repeat two or three more times.

A few do’s and don’ts for this stretch:

Do keep your neck long and in line with the rest of your spine.
Do keep your shoulder blades down.
Do pull your belly in toward your spine.
Do squeeze your buttocks tightly to prevent pressure in your lower back.
Don’t compress your lower back.

Standing spinal twist with overhead reach

2008-10-15T19:02:00.000-07:00

This stretch gets circulation back into your spine, especially if you’ve been inactive for a while. It’s the perfect stretch to get you moving again.
To do this stretch, follow these steps:

Stand tall with your feet apart, your abs and chest lifted, your shoulders back and down, and your arms to your sides. Keep your feet wide and your knees bent. This position keeps your center of gravity low and makes it easier to keep your upper body relaxed.
Inhale and as you exhale, bend your knees and pivot on your left big toe, turning your hips and shoulders to the right as you reach your left arm overhead.
Repeat on the left side.
Repeat the stretch for 16 to 20 repetitions, keeping your movement controlled and relaxed.

A few do’s and don’ts for this stretch:

Do keep your knees bent at all times.
Do keep your abdominals lifted.
Do turn your hips all the way to the side.
Don’t force or jerk the movement — it should flow from side to side.
Don’t lock your knees.

Overhead forward arm swings

2008-10-15T18:53:00.000-07:00

A very important part of overall fitness is being able to maintain your balance. Not only will this rhythmic full-body stretch wake you up, energize you, and lengthen your spine, but also it can help improve your balance, which means less accidents throughout the day when you’re climbing stairs or carrying groceries or your kids.
To do this exercise, follow these steps:

Stand tall with your feet together and your arms to your sides.
Inhale and reach your arms overhead, while raising your heels off the floor so you balance on the balls of your feet. Hold the pose for a count of three as you maintain your balance.
As you exhale, let your arms swing down as you bend your knees and shift your weight to your heels.
Use the momentum of your arms to swing your arms back up overhead and balance again. If you’re having trouble balancing at the top of this exercise, check to make sure that your abdominals are pulled in and your shoulders are pressed down.
Exhale and lower again.
Repeat this exercise five times.

On the last one, hold the balance for as long as you can.
A few do’s and don’ts for this exercise:

Do keep your abdominals lifted.
Do keep your shoulder blades down, especially when you raise your arms overhead.
Do think of your spine getting longer each time you reach up.
Don’t let your belly stick out or compress your lower back.
Don’t hold your arms up behind your shoulders.

Total body stretch

2008-09-21T10:07:00.000-07:00

When you wake up in the morning, do you stretch your body either before you get up or after you stand up? Sometimes, nothing feels better than stretching out those sleepy muscles! This stretch may be common sense, but most people need a good reminder of how to stretch the whole body correctly and most effectively. Note: Breathing is key.
To do this exercise, follow these steps:

Lie on your back with your arms extended over your head.
Inhale deeply and stretch your arms and your legs as far as you can in opposite directions
As you exhale, release the stretch and relax your whole body.
Repeat this exercise three or four times, each time trying to reach and stretch a little farther. Pull your bellybutton toward your spine as you stretch and lengthen.
After a few repetitions, try reaching one side at a time. As you inhale, reach and stretch your right side only. Exhale and relax; repeat on your left side.

A few do’s and don’ts for this exercise:

Do point your toes and lengthen your legs as you reach.
Don’t arch your back.
Don’t hold your breath.

Spinal rotation with bent knees

2008-09-21T10:04:00.000-07:00

This exercise lengthens and stretches the muscles of your back and abdominals. Use a pillow to soften the stretch for the morning. This stretch is great to get you ready for your day!
To do this exercise, follow these steps:

Lie on your back with your knees bent and your feet flat on the bed.
Bring both knees toward your chest, placing your hands under each knee for support.
Take a deep breath in, and as you exhale, release your hands from your knees and slowly lower your legs to one side.
Extend the arm on the opposite side straight out to your side.
Hold this stretch for 30 seconds, taking several deep breaths as you relax into the stretch.
Slowly lift your knees back to center and repeat the same stretch on the other side.

A few do’s and don’ts for this exercise:

Do keep your knees at a right angle.
Do keep your shoulders down and relaxed.
Don’t hold your breath.

Both knees to chest stretching

2008-09-21T10:00:00.000-07:00

This stretch is my all-time favorite for my lower back. The movements are gentle and
simple, so I think it’s the perfect way to wake up my lower back. I hope you think so, too!
To do this exercise, follow these steps:

Lie on your back with your knees bent and your feet flat on the bed.
Bring both knees toward your chest, placing your hands under each knee for support. Breathe deeply. Everyone has different body types. To make this stretch comfortable, you may have to adjust where you put your knees. Some people will be more comfortable with their knees wide; some people might feel the stretch more with their knees closer to their chest. Move your knees around a little to find the spot that’s most comfortable for you and allows you to breathe easily.
Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this exercise:

bo reath slowly and rhythmically.
Do keep your hands under your knees to prevent any undue pressure on your knees.
Don’t lift your hips off the bed; try to maintain neutral spine.

If your lower back is fairly flexible, deepen the stretch by clasping your hands together in front of your shins

Supine alternating knee to chest

2008-09-09T00:13:00.000-07:00

This exercise is designed to help you slowly begin to stretch your lower back and hamstrings while loosening the muscles around your hips.
First thing in the morning your joints are stiff and your muscles are tight, so make sure that you do this stretch gently and progressively, rhythmically and slowly. The last thing you want to do as soon as you wake up is tear your muscle fibers and cause aches and pains. Doing this exercise first with both knees bent allows a little more time for your back to warm up properly.
To do this exercise, follow these steps:

Lie on your back with your knees bent and your feet flat on the bed.
Inhale deeply and as you exhale, lift your left knee toward your chest, using your hands for guidance (see Figure 1). Don’t hold the top of your kneecap. This can cause pressure on your knee joint. Instead, place your hands under your knee as you guide your knee forward.
Hold the stretch for 30 seconds or four to five slow, deep breaths and then release.
Lower your leg back to the beginning position and repeat on your right leg.
Alternate left and right legs for eight to ten repetitions and then extend both legs straight.
Keeping your left leg straight, bring your right knee toward your chest, using your hands for guidance (see Figure 2). Try to bring your knee a little closer to your chest than when you had both knees bent at the beginning of this stretch. Remember not to hold the top of your kneecap. Instead, place your hands under your knee as you guide your knee forward.
Hold the stretch for 30 seconds or four to five slow, deep breaths.
Lower your knee back to the extended position and repeat on your left leg.
Repeat this exercise for eight to ten repetitions.

A few do’s and don’ts for this exercise:

Do exhale as you bring your knee forward.
Do keep your neck and shoulders relaxed.
Don’t bring your knee so far forward that it causes your hips to lift off your bed.
Don’t hold the top of your kneecap.

Standing side reach

2008-09-09T00:10:00.000-07:00

Finishing this routine with a good side reach gets you geared up for more complex, integrated stretches that you do later on. You feel this stretch in your shoulder, back, abs, and even the top part of your hip.
To do this stretch, follow these steps:

Stand up very tall with your feet apart and toes forward.
Reach your left arm directly overhead, using the muscles in your upper back to keep your shoulder blade down.
Inhale and as you exhale, bend to the right and reach with your left arm up and out and away from your body. Make sure to keep your hips and legs anchored to the floor. Rest your right hand on your right thigh for extra support (see Figure).
Hold this stretch for 30 seconds or four to five slow, deep breaths.
Repeat the stretch on your other side. If you notice tension in your shoulders, just keep your elbow bent instead of reaching with a straight arm.

A few do’s and don’t for this stretch:

Do bend only to the side — no twisting or arching your back.
Do keep your shoulder blades down.
Do open up your chest, keeping your shoulders and hips facing forward.
Do breathe through the stretch.
Don’t hold the stretch if you feel tension or pain.
Don’t arch your back or bend forward.
Don’t twist.
Don’t lift your opposite heel; keep both feet flat on the floor.

Standing forearm stretch

2008-09-09T00:01:00.000-07:00

This stretch helps combat the discomfort caused by repetitive stress injuries like carpal tunnel syndrome. You should feel this stretch throughout your forearms and wrists.
To do this stretch, follow these steps:

Stand up tall with the palm of one hand against the fingers of the other hand. Keep your elbows lifted toward the ceiling.
Inhale and as you exhale gently press the heel of your hand against your fingers (see Figure).
Hold this stretch for 30 seconds.
Repeat on the other hand.

If this stretch is more comfortable to hold for a few seconds and then repeat several times instead of just holding for the full 30 seconds, that’s okay. Do what makes you comfortable. Stretching shouldn’t be painful!
A few do’s and don’t for this stretch:

Do stand up tall with good posture.
Don’t tense or lift your shoulders.
Don’t hold your breath.
Don’t let your elbows drop.

Standing wrist stretch

2008-09-08T23:59:00.001-07:00

This stretch increases and maintains flexibility in your wrists and forearms. To do this stretch, follow these steps:

Stand tall with your feet hip-width apart.
Hold your arms straight and lift them slightly out in front of your body, your hands at about the level of your hips, palms facing each other (see Figure 1).
As you exhale, rotate your thumbs downward as if you were turning two knob handles (see Figure 2).
Continue rotating as far as you can for about 30 seconds.

It may be more comfortable for you to hold this stretch for a few seconds and then repeat several times instead of just holding for the full 30 seconds.
A few do’s and don’t for this stretch:

Do stand up tall with good posture.
Do keep your elbows slightly bent.
Don’t tense or lift your shoulders.
Don’t hold your breath.
Don’t lock your elbows.

Seated forward bend

2008-09-08T23:56:00.000-07:00

You should feel this stretch along your spine and throughout your entire back. By hinging at your hips, you release any tension in your back muscles and help stretch out the vertebrae in your spine.
To do this stretch, follow these steps:

Sit on a chair with your feet flat on the floor and your tummy pulled in or abdominals tight(see Figure).
Inhale and as you exhale, bend forward at the hips as far as you can comfortably stretch, letting your arms hang down toward the ground (see Figure).
Hold the stretch for 30 seconds or four to five slow, deep breaths.
Slowly roll back up, stacking one vertebra on top of the other until you’re sitting up tall.

A few do’s and don’t for this stretch:

Do start the motion from your hips, not from your back.
Do start the stretch in the comfort zone, gradually getting deeper with each breath.
Don’t hold your breath.
Don’t force the stretch.
Don’t hold tension in your shoulders.

Seated lateral shoulder stretch

2008-09-08T23:47:00.000-07:00

This stretch is for the middle part of your deltoid muscle. If you’re wondering if you even have a deltoid, the answer is yes — it’s the muscle that runs across the front, middle, and back of your shoulder.
To do this stretch:

Sit up very tall and raise your right elbow to shoulder height and place your right hand on your left shoulder.
Place your left hand on your right elbow and as you exhale, gently pull your elbow toward your left shoulder.
Hold this stretch for 30 seconds and then repeat the steps with your left arm.

If you want to try a slightly different version of the same stretch, try keeping your arm straight, rather than bending at the elbow, as you reach across your body.
A few do’s and don’t for this stretch:

Do sit up tall with good posture.
Do keep your hips and shoulders facing the front of the room.
Do keep your shoulder blade down.
Don’t twist at the waist.
Don’t tense or lift your shoulders.
Don’t hold your breath.
Don’t jam or force your elbow back.

Seated triceps stretch with side reach

2008-08-25T02:56:00.000-07:00

You feel this stretch in the back of your upper arms and mid-back too. To do this stretch, follow these steps:

Sit up very tall with your right arm overhead and elbow bent behind you so the tips of your fingers are touching the back of your shoulder.
Place your left hand on your raised elbow (see Figure a).
Take a deep breath in, and as you exhale begin to gently pull your right elbow behind your head, reaching your right fingers down your back toward your spine (see Figure b).
Take another deep breath in and as you exhale, lean to the left as far as feels comfortable, being careful not to twist.
Hold this stretch for about 30 seconds and then come back to center and gently release your arm.
Give your arms a little shake and repeat the stretch with the left arm.

A few do’s and don’t for this stretch:

Do sit up tall with good posture.
Do keep your shoulders facing the front.
Don’t tense or lift your shoulders.
Don’t hold your breath.
Don’t arch your back or open your rib cage.
Don’t jam or force your elbow back.

Seated foot and ankle stretches

2008-08-25T02:54:00.001-07:00

These next three stretches are for the muscles that surround your ankle and foot. It’s not a bad idea to do ankle circles in both directions several times during the day. Whether you sit all day or stand all day, this stretch brings better circulation and warmth to your ankles and feet and keeps this area flexible. If the muscles around your ankles are inflexible, you’re at a higher risk of injuring your ankle.
To do these stretches, follow these steps:

Sit up very tall in a chair with your left leg crossed over your right knee and your ankle resting on your thigh.
Hold on to the top of your foot with your right hand and your ankle with your left hand.
Gently pull back on your foot (kind of like pointing your toes). See Figure a. You should feel the stretch in the top of your foot.
Hold the stretch for 30 seconds and then release.
Now, grab your toes with your left hand and your heel with your right hand and gradually pull your toes back toward your shin. See Figure b. You should feel this stretch in the bottom of your foot.
Hold this stretch for 30 seconds and then release.
Grab your ankle with your left hand and reach your right hand underneath your foot and grab hold of the top of your foot.
Gently pull your foot toward the ceiling, and turn it as if you were looking for something on the bottom of your foot. See Figure c. You should feel the stretch on the outside of your ankle.
Hold the stretch for 30 seconds and then release.
Repeat the same stretches on your right foot and ankle.

A few do’s and don’ts for this stretch:

Do keep your chest lifted and your spine very tall.
Do relax and breathe.
Don’t lift one hip or lean to one side.
Don’t force or pulse the stretches.

Seated buttocks and hip stretch

2008-08-25T02:50:00.001-07:00

This stretch can be done in different positions, but I think it’s best that you sit for this stretch. It’s the most comfortable way to stretch this area and the easiest position to get into if your muscles are very tight.
This stretch is a good one to try if you have sciatic pain
To do this stretch, follow these steps:

Sit on a chair with one leg crossed over the other and let your ankle rest on your thigh.
Place your elbow on the inside of your knee and inhale.
As you exhale, lean forward, lengthen your spine, and tilt your pelvis back (see Figure).
Hold the stretch for 30 seconds, gradually deepening the stretch on every exhale.
Repeat the stretch on the other side.

A few do’s and don’ts for this stretch:

Do keep your shoulder blades down.
Do keep your chest lifted.
Do be patient and let the stretch deepen with each breath.
Don’t lift one hip or lean to one side.
Don’t bounce or jerk.

Standing chest stretch

2008-08-25T02:46:00.000-07:00

This simple chest stretch can be done anywhere and should be done several times a day, especially if you find yourself sitting a lot. It helps keep your chest muscles from tightening up and can prevent that hunched-over look.
To do this stretch, follow these steps:

Stand up tall and clasp your hands together by your buttocks and behind your back (see Figure a). If you have difficulty getting your hands together behind your back, try holding the end of a small towel in each hand.
Take a deep breath and as you exhale, gently straighten your arms and lift your hands up toward the ceiling and away from your back (see Figure b). Lift as high as you can while still standing tall. Be sure not to bend over.
Hold this stretch for 30 seconds.

A few do’s and don’ts for this stretch:

Do stand up tall with good posture.
Do keep your knees slightly bent.
Don’t tense or lift your shoulders.
Don’t hold your breath.

Standing quad stretch with support

2008-08-25T02:43:00.000-07:00

The front of your thigh is made up of four muscles known as the quadriceps. You probably know them as the “quads.” To stretch these muscles, which are important for climbing stairs and lifting heavy things, follow these steps:

Stand up tall with your right hand on a sturdy chair or wall.
Bend your left knee and raise your heel toward your buttocks.
Reach with your left hand and grab hold of your heel (see Figure a).
Inhale deeply and as you exhale, slowly lower your bent knee until it is even or side by side with your other knee (see Figure b). Try to keep the inside of your thighs touching and focus on moving your knee back, not forcing your foot to touch your buttocks. To really feel this stretch correctly, try to tuck your pelvis under and think about your tailbone moving toward the floor.
Hold this stretch for 30 seconds or about four to five slow, deep breaths.
Repeat the same stretch on your right leg.

To make this stretch more challenging, let go of the chair or wall and you’ll be improving your balance while you stretch your quads.
A few do’s and don’t for this stretch:

Do stand up tall with good posture.
Do keep your standing knee slightly bent
Don’t compress your knee by pulling your heel to your buttock.
Don’t pull your heel to the outside of your hip.

Standing inner thigh stretch with chair

2008-08-10T23:26:00.000-07:00

Although you can stretch your inner thigh area in many different ways, this stretch is probably the easiest way to stretch your groin area without tensing your neck, shoulders, and back.
To do this stretch, follow these steps:

Stand next to a chair.
Raise your leg that’s closest to the chair and place your foot on the seat of the chair. Make sure to keep your hips and shoulders facing forward, as shown in Figure 8-7a.
Exhale slowly as you bend forward and lower your hands toward the floor. Check out Figure 8-7b for the visualization of this stretch. Let gravity do the work for you. If you feel too much strain, place one hand on the seat of the chair to give you a little more control over the stretch.
Gradually deepen the stretch with every exhale as you hold this stretch for 30 seconds. Shake your head “no” to make sure that you aren’t holding tension in your neck.
Roll up slowly and repeat the stretch with your other leg. Never bounce or force the stretch. This actually can cause the muscles to tighten rather than relax and lengthen.

A few do’s and don’ts for this stretch:

Do tilt your pelvis back so you feel the stretch a little deeper in your groin.
Do keep your arms and shoulders relaxed and just let gravity gently deepen the stretch.
Do keep your standing leg straight.
Don’t rush!

Standing hamstring stretch with chair

2008-08-10T23:24:00.000-07:00

You feel this stretch in the back of your thighs, which are commonly called your hamstrings. This area is tight for a lot of people, so if you’re one of these folks, take your time and really relax into the stretch. Go grab a sturdy chair for this exercise.
To do this exercise, follow these steps:

Stand with your feet about hip-width apart and your hands on the seat of the sturdy chair in front of you.
Inhale deeply, and hinge from the hips, lowering your upper body toward the chair.
Inhale again and as you exhale, try to lower your body even more by bending your elbows. As you become more flexible, try to lower your elbows to the seat of the chair.
Hold this stretch for 30 seconds. You feel a deeper stretch behind your thighs and in the back of your knees if you keep your back flat and tilt your pelvis toward the ceiling.
Bend your knees and roll your upper body up to a standing position.

A few do’s and don’ts for this exercise:

Do remember to take several deep breaths during the 30 seconds.
Do keep your knees straight.
Don’t round your back.
Don’t tuck your hips under.

Lying neck stretch

2008-08-10T23:23:00.000-07:00

This simple stretch is one of the easiest ways to help relieve tension in your neck and shoulders.
You need to be very gentle with this stretch — definitely no forcing the stretch or yanking on your neck.
To do this exercise, follow these steps:

Lie on your back with your knees bent and your feet flat on the floor.
Interlock your fingers behind your head.
Take a deep breath in and as you exhale, slowly lift your head with your hands, bringing your chin toward your chest. Be sure to keep both shoulder blades on the floor and lift only your neck. Because of where the muscles of your upper back and neck are attached, you diminish the effectiveness of this stretch if you lift your shoulder blades off the floor.
Hold this stretch for about 30 seconds, taking several deep breaths as you relax into the stretch.
Release the stretch and lower your head back to the floor.
Repeat this stretch two to three times.

A few do’s and don’ts for this exercise:

Do keep your knees bent and your feet flat on the floor.
Do keep your shoulder blades anchored to the floor and only lift your head.
Don’t put too much pressure on your neck with your hands; they should only nudge your head forward.
Don’t hold your breath.

Lying spinal rotation with bent knees

2008-08-10T23:22:00.000-07:00

I love this exercise because it’s one of the simplest ways to increase or maintain range of motion in the trunk, hips, and buttocks areas. Flexibility in these areas is crucial for functional fitness — being in shape for everyday life!
To do this exercise, follow these steps:

Lie on your back and bring your knees to your chest and extend your arms out from your sides.
Take a deep breath in and as you exhale, slowly lower your legs to one side until they reach the floor, keeping your arms flat on the floor. Be sure to keep the opposite shoulder blade and your head on the floor.
Hold this stretch for about 30 seconds, taking several deep breaths as you relax into the stretch.
Slowly lift your knees back to center and repeat the same stretch on the other side.

Do’s and don’ts for this exercise include the following:

Do keep your shoulders down and relaxed.
Don’t hold your breath.

Lying arm circles

2008-08-10T23:21:00.000-07:00

The purpose of this exercise is to teach you how to increase body awareness by stabilizing your shoulder girdle (the area surrounding the shoulder) and maintaining neutral spine when you move your arms. This stretch also warms up your shoulders and prepares you for the upper body stretches to come.
To do this exercise, follow these steps:

Lie on your back with your knees bent and your feet flat on the floor with your arms at your sides.
Take a deep breath and lift your arms above you on the floor.
As you exhale, lower your arms back to your sides in a circular pattern as if you were lying in the snow and making a snow angel.
Repeat this exercise eight to ten times.

A few do’s and don’ts for this exercise:

Do keep your neck long and relaxed.
Do keep your shoulder blades down as you lift your arms overhead.
Don’t arch your back or move your rib cage as you lift your arms.

Lying pelvic tilts

2008-08-10T23:19:00.000-07:00

This exercise is designed to help you discover body awareness in the hip and pelvis area —which is responsible for many everyday movements like climbing stairs and maintaining your balance. And this stretch not only warms up the muscles around the pelvic girdle but also helps you find and maintain neutral spine.
To do this exercise, follow these steps:

On a comfortable surface such as a carpeted floor or a stretching mat, lie on your back with your knees bent and your feet flat on the floor or mat.
Inhale deeply and as you exhale, tip your pelvis upward so you feel your lower back gently pressing against the floor. Keep your upper body relaxed and tension free. Focus on moving only your pelvis.
Release back to neutral spine.
Repeat this exercise eight to ten times.

A few do’s and don’ts for this exercise:

Do keep your upper back on the floor.
Do keep your neck and shoulders relaxed.
Don’t squeeze your buttocks when you tilt.

Deep breathing exercise

2008-07-23T05:33:00.000-07:00

The purpose of this simple breathing exercise is to focus on your breathing so when you actually do start stretching, you relax and your muscles are tension free. If you close your eyes during this exercise you may have more luck clearing your mind of other thoughts. Now is not the time to think about what you’re having for lunch or whom you may have forgotten to call. This time is for thinking only about your body, your breathing, and your movement.
To do this exercise, follow these steps:

Lie on your back on the floor with your knees bent and your feet flat on the floor. Take a moment to feel neutral spine — the natural curve of your back as you lie on the floor.
Place your hands on your lower abdomen (see Figure 8-1), and inhale deeply through your nose and feel your rib cage expand as you fill your lungs with air.
As you exhale, push the air out through your nose or mouth. Feel your rib cage shrink back to its original size.
Repeat this exercise five times.

A few do’s and don’ts for this exercise:

Do keep your lower back on the floor during this exercise.
Do keep your body relaxed and free of tension.
Don’t forget to feel your rib cage with your hands as it expands and shrinks.

Getting to Your Whole Body in Just Ten Minutes

2008-07-23T05:31:00.000-07:00

The total-body routine in this section progresses through three stages:

Breathing is the most fundamental of all stretching techniques. Breathing helps your muscles relax, which makes your stretches more effective. If your body has any tension, then your muscles won’t stretch to their full potential.
Correct body alignment is important for good posture and to prevent injury. The totalbody routine helps you find and maintain a neutral spine (keeping your hips, buttocks, and back all in one straight line) to assist in proper alignment. This stretching routine also helps you strengthen your shoulders and upper back so you can stand up tall and proud.
Stretching all the major muscle groups leads to whole-body wellness, and this routine helps you slowly progress through a sequence of stretches designed to concentrate on all those major muscle groups — from your top to the bottom. Just start at the beginning of this routine and work your way through each stretch as prescribed below.

Each stage above is a building block. For instance, after you master the proper technique for breathing, you then use your breath to relax so you can focus on enhanced body awareness throughout the following stretches.
In addition, this total-body routine is full of ACD stretches — Anyone-Can-Do stretches (or at least that’s what I call them). This sequence of stretches gently allows you to increase your awareness of your body and the way it feels, while helping you get more comfortable with the basic stretches.

In case you always wanted to do the splits

2008-07-23T05:30:00.000-07:00

Two kinds of splits — forward splits and straddle or side splits — are both considered advanced stretches because they require extreme flexibility in your hamstrings, hip flexors, quads, and adductors. Keep in mind that doing the splits isn’t necessary for everyday life. Gymnasts, cheerleaders, dancers, and advanced athletes in martial arts or figure skating are really the only ones who need that much flexibility. If your goal is to feel better and move more freely, then just stick to the exercises in this section.

Is trying to do a split a good idea or a bad idea? For generations, many have regarded achieving a perfect split as the height of flexibility, but because of its allure, it has enticed many people unprepared for the demands of the stretch into an uncomfortable and possibly harmful position. Perhaps the real question isn’t whether to attempt the stretch, but why? To do the splits properly requires a real investment of time and discipline, and if you’re not performing in Cirque du Soleil, it might not be worth the payoff. Nevertheless, if doing the splits is something you’ve always wanted to do, follow these guidelines:

Warm up!
Perform individual stretches for your hamstrings, quads, and inner thighs (see examples in this chapter). Make sure these areas are warm and limber before you make your first attempt.
Begin kneeling on one leg and place your opposite foot out in front of you flat on the floor.
Slowly slide the knee beneath you backward as far as you can. Notice that your front leg gradually extends. Find your comfort zone and stay there for a few deep breaths.
Inhale and as you exhale, see if you can move the knee back a little farther and take the stretch a little deeper.
Hold the stretch for 30 seconds and then release the stretch by coming back to the starting position.
Try the stretch again and repeat two or three times —each time trying to go a little deeper and getting your legs straighter.

Don’t expect to be able to do a perfect split right away. It will take weeks of slowly and progressively increasing your range of motion in the split position. As with any stretch, perform this one slowly and carefully and pay attention to form. In a perfect split, both legs must be straight, both hips must face forward, and the buttock of your front leg should be on the floor. You probably won’t get it the first time you try, but you can gradually get a little farther every day. Don’t be discouraged. It’s really fun to do something you thought was impossible, and many of you may think it’s impossible to do a perfect split. But you never know until you try.

Lying ankle circles

2008-07-23T05:28:00.000-07:00

This exercise is designed to loosen up the muscles around your ankles and to increase circulation in your feet and lower legs. To do this exercise, follow these steps:

Lie on your back with your left leg straight out in front of you and your right knee lifted toward your chest.
Inhale, and as you exhale, circle your right ankle clockwise four to eight times.
Reverse the circle counterclockwise for four to eight rotations.

If it’s more comfortable, bend your opposite knee while you circle your ankle.
A few do’s and don’ts for this exercise:

Do keep your upper back, neck, and shoulders relaxed and tension free while you focus on your ankle.
Do make your ankle circles slow and mindful.
Don’t grip your feet or crunch your toes.

Bottom of foot stretch

2008-07-23T05:26:00.000-07:00

Flexible and limber feet and ankles can absorb the pounding of walking, running, and jumping more efficiently than if your feet and ankles are tight and rigid. This stretch targets the muscles that run along the entire bottom of your feet. It doesn’t beat a foot massage, but if you’re prone to cramping in your feet you should do this stretch every day.
To do this stretch, follow these steps:

Begin with your hands and knees on the floor (all-fours position).
Flex your feet so your toes are moving toward your knees.
Inhale and gently move your hips back and down toward your heels and move your heels up, toward your hips. You should feel this stretch on the bottom of your feet.
Hold the stretch for 30 seconds by using deep breathing to help you sink gradually deeper into the stretch.

A few do’s and don’ts for this stretch:

Do move your hips back toward your heels.
Do focus on lifting your heels as you gently press the balls of your feet toward the floor.
Do lift your bellybutton toward your spine.
Don’t hold your breath.

Kneeling shin stretch

2008-07-09T23:20:00.000-07:00

Probably the most common injury to your shin area is called shin splints. Shin splints happen for many reasons: overuse, working out on a hard surface, fallen arches in your feet, and even lack of flexibility. Try this next stretch to keep this area lengthened and flexible. Skip this stretch if you have bad knees because the exercise may be uncomfortable for you.
To do this stretch, follow these steps:

Kneel on a carpeted floor or mat with your toes pointed backward.
Lower your hips and sit on top of your heels.
Inhale and as you exhale grab the top of your left foot and gently pull it toward your buttocks.
You should feel this stretch in your left shin.
Hold the stretch for a few seconds and release.
Repeat this stretch a few more times on your left side and then switch sides, repeating the stretch an equal number of times on the right.

If this position is uncomfortable or creates pain in your knees because of lack of range of motion, try rolling a towel and placing it behind your knees and under your buttocks. Also, make sure you’re on a comfortable mat or carpet while performing this stretch.
A few do’s and don’ts for this stretch:

Do sit on your heels.
Do lift your abdominals while you lift your foot and maintain the natural curve of your spine.
Don’t allow your buttocks to sit on the floor between your heels — it creates stress on your knees.

Achilles tendon stretch on one knee

2008-07-09T23:16:00.000-07:00

One of the more common severe injuries of the weekend warrior is a torn or ruptured Achilles tendon. This type of injury can only be treated with surgery and/or prolonged immobilization in a cast. Trust me; neither option is any fun at all. Keeping this area flexible and strong is a good preventive approach to keep the injuries and the doctors away. (Who needs apples? Just stretch!)
To do this stretch, follow these steps:

Kneel on one knee with your hips back on your heel and your other foot flat on the floor next to your.
Place your hands on the floor in front of you and inhale; as you exhale shift your body weight forward, keeping your heel on the floor as you lean. You should feel the stretch in your Achilles tendon in your front leg.
Hold this stretch for 30 seconds or four to five slow, deep breaths.
Repeat this stretch on your other leg.

A few do’s and don’ts for this stretch:

Do keep your eyes looking down toward your fingers.
Do keep your weight moving forward past your toes.
Do keep your hips over your back foot.
Don’t lift your back heel off the floor.
Don’t force or bounce the stretch.

Standing calf stretch

2008-07-09T23:15:00.000-07:00

Wearing high heels and standing for long periods of time can tighten and shorten your calf muscles, which over time can actually cause lower back pain. This stretch helps keep you limber if you’re one of the many who wear heels regularly or stand all day. Try to find a moment several times during the day to stretch your calves (if you’re wearing heels, take them off first!).
To do this exercise, follow these steps:

Face a wall or sturdy surface and stand one foot away with your feet together.
Lean forward and place your hands directly on the wall in front of you.
Move your left foot back as far as you can while still keeping your heel on the floor.
Bend the right knee slightly but keep the left knee straight. Try to keep your toes pointing directly forward in line with your heel. The more you turn your toes outward, the less effective the stretch for your calf.
Take a deep breath in, and as you exhale, gently press your hips forward, keeping your left heel on the ground.
Hold the stretch for several deep breaths and then slightly bend your left knee without lifting your heel off the floor. By bending your knee you stretch an additional muscle in your calf, which is important for ankle flexibility.
Repeat this stretch with your right leg.

A few do’s and don’ts for this exercise:

Do keep your toes and heel in line.
Do keep your heel on the floor.
Do breathe deeply and rhythmically throughout the stretch.
Don’t round your back — keep your neck, shoulders, back, hips, and rear leg in one line.

Seated straddle stretch

2008-07-09T23:13:00.000-07:00

Even though this is a common stretch, because of the complexity of all the muscles
involved it’s not an easy stretch to do properly. Your hamstrings, back, and inner thighs must all work together to perform this stretch with good form. If any of these areas are tight the effectiveness of the stretch can be compromised.

To do this stretch, follow these steps:

Sit on the floor with your legs straight and your feet as far apart as possible.
Place your hands behind your hips and sit up very tall. Keeping your hands behind your hips helps you keep your spine lifted and straight, allowing you to stretch your back, inner thighs, and hamstrings without creating tension in your shoulders and upper back.
Move your hips forward an inch or two until you feel the stretch along both inner thighs.
Inhale, and as you exhale, lean slightly forward, tilting your pelvis back.

If keeping your back straight and your hips tilted back is difficult, try performing this stretch while sitting on a pillow or folded towel or blanket. By raising your hips off the floor, some stress on your hamstrings will ease, allowing you to focus on your inner thighs.

A few do’s and don’ts for this stretch:

Do keep your knees and toes facing upward toward the ceiling.
Do tilt your pelvis back as you lift your chest.
Do breathe deeply through the entire stretch.
Don’t place your hands in front of you unless you can keep them there without rounding your spine or tucking your pelvis under.
Don’t bounce this stretch.

Standing groin stretch

2008-07-09T23:09:00.000-07:00

Your adductors are the muscles that run along your inner thighs and groin. Although there are many different ways to stretch your adductors, this stretch is probably the easiest way to stretch your entire groin area without tensing your neck, shoulders, and back. Grab a chair for this exercise — and make sure that the chair is sturdy and stable. No rolling office chairs for this stretch!
To do this stretch, follow these steps:

Stand next to a chair and raise your leg that’s closest to the chair to place your foot on the seat of the chair. Make sure to keep your hips and shoulders facing forward.
Exhale slowly as you bend forward and lower your hands toward the floor. Let gravity do the work —you shouldn’t have to. If you feel too much strain, place one hand on the seat of the chair to give you a little more control over the stretch.
Gradually deepen the stretch with every exhale as you hold this stretch for 30 seconds. Shake your head “no” to make sure that you aren’t holding tension in your neck.
Roll up slowly and repeat the stretch with your other leg.

A few do’s and don’ts for this stretch:

Do tilt your pelvis back so you feel the stretch a little deeper in your groin.
Don’t rush!
Don’t bounce or force the stretch because those motions can cause the muscles to tighten up rather than relax and lengthen.

Heel to buttocks, facedown

2008-07-09T22:57:00.000-07:00

If your quads are stiff or sore after a workout, try this stretch as a cool-down to further stretch and relax your muscles.
To do this stretch, follow these steps:

Lie on the floor, facedown with both legs straight out behind your body and your left hand at your side.
Make a fist with your right hand and rest your forehead on your fist.
Bend your left knee and raise your heel toward your buttocks.
Reach back with your left hand and grab the top of your left foot and hold the foot in place . If you have difficulty reaching the top of your foot, grab the back of your heel, ankle, or even the hem of your pant leg. But don’t pull down on your foot. Instead, just rest your foot in your hand as you focus on pressing your hip to the floor. This should keep the stretch in your quads, not in your knee joint.
Inhale and as you exhale squeeze your buttocks and gently press your hip toward the floor. Avoid letting your left knee move out to the side as you reach for it with your left hand. Try to keep your knees as close together as you can; this position avoids misalignment, which can cause stress to your knee joint.
Hold the stretch for 30 seconds or four to five slow, deep breaths.
Repeat Steps 1 through 6 with your right leg.

A few do’s and don’ts for this stretch:

Do keep your head down and resting on your fist.
Do breathe to relax into the stretch.
Do keep your knees together and squeeze your buttocks.
Do focus on pressing your hip toward the floor.
Don’t focus on bringing your foot to your buttocks.

Ankle to buttocks, on your side

2008-06-23T17:59:00.000-07:00

Give yourself a kick in the buttocks (literally) with this quad stretch. Okay, it’s really not that hard. This stretch has you lying on your side, and contains two unique features: It’s one of the most accessible quad stretches to get into, and after you’re in it, proper form is easy to maintain. I recommend this stretch if you’re new to stretching.
To do this stretch, follow these steps:

Start by lying on your right side with your knees bent close to your chest.
Rest your right arm comfortably in a bent position underneath your head (to support your head) .
Grab the top of your left foot and gently pull your ankle back toward your buttocks. You should feel the stretch in the front of your thigh. If you squeeze your buttocks, you can increase the stretch, but don’t let your hips roll back. Always keep your hips stacked on top of each other, and focus on bringing the knee back. Don’t force your heel toward your buttocks, which can put undue pressure on your knee joint.
Hold the stretch for 30 seconds, and then repeat the stretch with your right leg and lying on your left side.

A few do’s and don’ts for this stretch:

Do breathe as you hold the stretch.
Do squeeze your buttocks and slightly tuck your pelvis under to deepen the stretch.
Do keep your bottom knee bent for balance.
Don’t jam your heel toward your buttocks.
Don’t hold your breath.
Don’t lift the knee — try to keep your inner thighs touching each other.

Modified hurdler stretch

2008-06-23T17:51:00.000-07:00

You may remember the hurdler stretch from PE class, sitting on the grass with your bent knee twisted behind you. Fitness folks now know that that extreme position can put a lot of stress on your knee. I hope you find this modification more comfortable and less risky. You also get the added benefit of stretching your back and calf muscles, too. This stretch is more comfortable and effective to perform by using the aid of a towel or stretching strap.
To do this stretch, follow these steps:

Sit on the floor with your right leg straight out in front of you, your left leg bent inward at a comfortable angle, and your arms to your sides.
As you exhale, hinge forward at the hip, keeping your right leg straight and your foot relaxed.
Reach forward toward your toes as far as you can without bending your knee. If your right knee begins to bend or your upper back begins to tighten and get tense, you have gone too far. You can also imagine your tailbone moving toward the back of the room and your heel reaching toward the front of the room. This visualization should help you lengthen the back of your leg from both directions. Your tailbone should be reaching back as you hinge forward at the hips.
Breathe deeply and hold the stretch for 30 seconds. Deepen the stretch with each breath by tilting your pelvis back, lifting your chest, and flexing your foot so your toes are moving toward your shoulders.
Switch sides and repeat the same stretch on your other leg. stretching strap around the ball of your foot and then gently pulling on the ends of the towel/strap. Don’t get discouraged if your chest is nowhere near your leg. As long as you’re feeling a good deep stretch in the back of your thigh, you’re doing great!

A few do’s and don’ts for this stretch:

Do gently hinge forward at your hips with your eyes looking forward.
Do keep your knee straight, and try to keep the back of your knee on the floor.
Do keep your back straight, not rounded, and don’t tense your shoulders.
Don’t bounce or force the stretch.
Don’t look down at your knee; look at the floor in front of your toes.

Standing stretch with foot on chair

2008-06-23T17:46:00.000-07:00

If getting on the ground is uncomfortable or inconvenient for you, try out this hamstring stretch. You can use a chair or bench or even a fence if you’ve just finished running outdoors. Just make sure that where you place your foot is no higher than your hips.
To do this stretch, follow these steps:

Stand up straight with your feet flat on the floor and your abdominals lifted.
Lift your right leg and rest it on a chair or bench straight in front of you. Keep your hips squared to the front and both legs straight.
Inhale and as you exhale, lean forward from your hips and feel the stretch deepen in the back of your . Avoid rounding or bending your back.
Hold the stretch for 30 seconds or four to five slow, deep breaths.
Repeat this stretch on the other leg.

One trick I use to get a muscle group to relax is to contract the opposing muscle group. Try contracting your quadriceps (the muscles in the front of your thigh) while you stretch your hamstrings (the back of your thigh). This can help relax your hamstrings while you hold this stretch, and if your hamstrings are relaxed you get a deeper stretch.
A few do’s and don’ts for this stretch:

Do breathe as you hold the stretch.
Do progress through the stretch gradually.
Do tilt your pelvis back, not under.
Don’t round or bend at your waist; hinge at the hips and keep your back straight.

Lying leg extension

2008-06-23T08:07:00.000-07:00

The lying leg extension is one of the easiest positions in which to isolate your hamstrings without having any other muscles pulling or straining. If you know you have tight hamstrings, I recommend using a towel or stretching strap to help keep your upper body relaxed and tension free.
If your hamstrings are extremely tight, you may find it more comfortable to do this stretch lying in a doorway with one leg on the floor and the other leg extended and resting against the doorjamb. As you get more flexible, your hips will get closer to the wall.
To do this stretch, follow these steps:

Lie on your back with your feet flat on the floor and close to your buttocks.
Lift your right leg and extend it upward.
Place one hand behind your thigh and one hand behind your knee or calf. Try to keep your leg straight but remember to stay in your comfort zone.
Inhale and as you exhale gently pull your leg closer toward your shoulders. Remember to keep your shoulders on the ground. Feel the stretch deepen with every exhale until you’ve reached the deepest point of the stretch.
Hold the stretch for 30 seconds or four to five slow, deep breaths.
Repeat the stretch on your other leg.

Your goal is to feel the stretch in the back of your thigh, not to get your knee to your nose. It’s important to anchor your hips to the floor, not to tuck your pelvis under or round your back. Don’t worry about how far down your leg gets; just feel the stretch in your hamstring.
A few do’s and don’ts for this stretch:

Do breathe as you hold the stretch.
Do progress through the stretch gradually.
Do lie comfortably on the floor with your arms and shoulders relaxed.
Don’t tuck your hips under or lift them off the floor.
Don’t bend your knee.

Tight End: Back of the Thigh

2008-06-23T07:56:00.000-07:00

Three primary muscles bend your knee and extend your hip: the biceps femoris (fem-er-is), the semitendinosus (semi-ten-duh-no-sis), and the semimembranosus (semi-mem-bruh-no-sis). Together, these three muscles are collectively known as your hamstrings. All of them are found next to each other in the back of your thigh.
Because you use your hamstrings for just about every movement your legs make, an injury to this area takes a long time to heal, and these muscles are easy to reinjure. A pulled hamstring can sideline you for a long time — just ask any professional athlete what a “pain in the butt” it is! So it’s important to do all you can to avoid a strain or pull in this area. A hamstring pull — a strain injury caused by a violent overextension or rapid contraction of the muscle — could be caused by an imbalance of strength between your hamstrings and your quadriceps or because of an imbalance of strength between your right and left leg. But in most cases the cause of the injury is a fundamental lack of flexibility. Keeping your hamstrings flexible is your best defense against this type of injury. So get stretching!

Seated external rotator stretch

2008-06-09T02:55:00.000-07:00

Dancers love this stretch because it targets the muscles that outwardly rotate the hips and thighs — your gluteus medius and gluteus minimus (muscles that get used a lot if you’re a ballet dancer). As an added bonus, you get a nice stretch in your core muscles, too.
To do this stretch, follow these steps:

Sit on the floor with your right leg straight in front of you and your left foot crossed over your right thigh.
As you inhale, pull your left knee toward your chest with your right hand and sit up very straight as if a string was attached to the top of your head, lengthening your spine.
As you exhale, look over your left shoulder, rotating your spine and tilting your pelvis back .
Hold the stretch for about 30 seconds, deepening the stretch with every breath. Feel this stretch in your buttocks and pay close attention to the position of your pelvis. Imagine a string attached to your tailbone pulling your tailbone toward the back wall.
Switch sides and repeat the same stretch on your other leg.

A few do’s and don’ts for this stretch:

Do bring your knee close to your chest before you twist.
Do look over your shoulder so you lengthen your neck muscles as well.
Do sit up straight to lengthen your spine before you rotate.
Don’t tuck your pelvis under or round your back.

Buttocks stretch

2008-06-09T02:53:00.000-07:00

Believe it or not, nine muscles make up the buttocks area. And, believe it or not, this lying hip and buttocks stretch lengthens them all — even the smaller, deeper muscles. If your buttocks is tight, specifically your piriformis muscle, it can pinch your sciatic nerve and cause pain similar to sciatica. This stretch specifically targets the piriformis.
To do this stretch, follow these steps:

Lie on your back with your knees bent and feet flat on the floor.
Lift your right foot and place the outside of your right ankle on your left thigh, just above your knee.
Raise your left foot off the floor, inhale, and as you exhale, gently pull your left knee closer to your chest with your hands. Don’t forget to interlock your fingers behind your left knee for support. If it’s uncomfortable to interlock your hands behind your knee, try wrapping a small hand towel around the back of your thigh and use that to gently pull your leg toward your chest.
With your right elbow, gently press your right knee away from you.
Hold the stretch for 30 seconds, gradually deepening the stretch with every exhalation.
Repeat the stretch by switching legs.

A few do’s and don’ts for this stretch:

Do keep your shoulder blades down and your upper body relaxed.
Do be patient and let the stretch deepen with each breath.
Don’t lift your hips off the floor or lean to one side.
Don’t bounce or force the stretch.

Lying buttocks stretch with foot to opposite shoulder

2008-06-09T02:48:00.000-07:00

This lying buttocks stretch specifically targets your gluteus maximus. To do this stretch, follow these steps:

Lie on your back with your legs straight out in front of you.
Bring your right knee toward your chest, keeping your left leg straight.
With your right hand, hold your knee (on top of the knee) and grab your right ankle with your left hand.
Inhale and as you exhale pull your foot toward your opposite shoulder and your knee toward the midline of your body. Make sure to keep your shoulders and head on the floor.
Hold the stretch for 30 seconds or four to five deep breaths.
Repeat the stretch on your left side.

This stretch can also be done sitting with your back against a wall, but remember to keep your back upright and your opposite leg straight.
A few do’s and don’ts for this stretch:

Do keep your shoulders and head on the floor.
Do breathe throughout the stretch.
Do progress through the stretch gradually and slowly.
Don’t pull on your foot only; this places undue stress on your knee.
Don’t tuck your pelvis under — think of tilting your tailbone toward the floor.

Runner’s lunge

2008-06-09T02:46:00.000-07:00

The runner’s lunge is one of the best stretches for everyone, not just runners. The stretch targets your iliopsoas. Because of the importance of these muscles to your back health and overall leg health, no matter what, stretching this area is a must. If this stretch is uncomfortable for you to get into, try doing it with your back leg extended on an exercise bench and your front foot on the floor.
To do this stretch, follow these steps:

Begin standing with your legs spread about two feet apart with the right foot in front of you and the left foot behind you.
Inhale and as you exhale, bend both knees until you can place both hands on the floor directly behind your right heel.
Slide your left leg back far enough so you can lower your knee to the floor without putting weight on your kneecap.
Inhale again and as you exhale gently press the front of the hip of your left leg toward the floor.
Hold this stretch for 30 seconds or four to five slow, deep breaths.
Repeat the same stretch on the right side.

A few do’s and don’ts for this stretch:

Do keep your chest lifted and your shoulder blades down.
Do keep your front knee at a right angle and directly over your front heel.
Do progress through the stretch gradually and slowly.
Don’t jut your front knee forward — if your front knee is moving forward, you could be putting undue strain on your knee.
Don’t put your weight on the kneecap of the leg behind you. Instead, your weight should be supported on the softer part of your leg just above your kneecap.

Behind the Scenes: Hips and Buttocks

2008-06-09T02:44:00.000-07:00

What does an athlete who never stretches and a dedicated couch potato have in common? If you said they both really need to read this book, you’re right! But another answer is that even though one is actually an athlete, they both probably have tight hip flexors. To enhance your wealth of knowledge about your body, here are a few terms to tuck away regarding the hip and buttocks muscles and their functional roles (no, not the role of swaying to and fro to attract that special someone’s attention):

Hip flexors: These muscles are also known as the iliopsoas (il-ee-oh-so-as) and are made up of three muscles — the psoas (so-as) major, psoas minor, and iliacus (il-ee-ah-kus) that run across the front of the hip and pass through the pelvis, attaching to your lower back area. They work together to flex the hips and rotate the lower spine. This area can get very tight because it gets a lot of use. The hip flexors are the muscles that lift your knee or move your leg forward is such movements as going up stairs, walking, running, or just about anything that has to do with forward motion. Ironically, these muscles can also get tight and shorten if you sit all day. And, because this muscle group attaches to your lower back area, if it is tight it can cause lower back pain.
Glutes: One of the primary muscles of the buttocks; “glutes” is slang that collectively refers to the three muscles in the buttocks:

Gluteus maximus: The largest and most superficial muscle in your buttocks, the maximus is responsible for hip extension, and it also helps rotate the hip outward.

Gluteus medius: This muscle is the mid-size glute, and its function is to move your leg to the side (abduction of your hip joint). It also helps rotate your thigh inward and outward.

Gluteus minimus: The smallest and deepest of the glutes. It also functions as a hip abductor and rotates the thigh inward and outward.

Piriformis: The piriformis (peer-i-for-mus) plays an important role in stabilizing the spine, working together with the iliopsoas to create pelvic balance. If either the iliopsoas or the piriformis is excessively tight or weak, you can experience low back pain or other postural problems. That’s why it’s important to balance the strength and flexibility of the iliopsoas muscle (front of the hip) with the strength and flexibility of the glutes and piriformis (buttocks).

Stretches for your Bottom Half

2008-06-09T02:38:00.000-07:00

The muscles of your lower body — your hips, buttocks, thighs, calves, ankles, and feet —all work together like the many different instruments in an orchestra. When they’re all doing their part, they make beautiful music together, but when one of them is out of tune, the entire performance suffers.
Tightness in the lower body can be the hidden culprit in a wide variety of ailments that, at first glance, you may not blame them for. Poor posture, disorders of the back such as lordosis (swayback) or scoliosis (lateral curvature of the spine), indigestion, headaches, and even difficulty breathing can all be caused to one degree or another by imbalances in the lower body due to muscle tension and tightness.
For yet another example, a runner with tight hamstrings can have a shortened stride due to the tightness. A shortened stride means more steps, which means expending more energy, which means energy wasted. It also means more impact, which can lead to more injuries. But stretching can stop this cycle of doom, once and for all. In this chapter, I break down the muscles of the lower body into sections: hips and buttocks, hamstrings, quadriceps, groin and inner thigh, lower leg, and feet and ankles. Each section gives you a variety of stretches for that particular area. Experiment with each stretch to see which stretches suit your body best.
Throughout the following stretches for your hips, buttocks, and thighs, be aware of the position of your pelvis. All these muscles are attached to your pelvis in one way or another, and if your pelvis isn’t correctly positioned, you can diminish the effectiveness of these stretches

A little TLC for your back

2008-05-22T03:17:00.000-07:00

According to the American Academy of Orthopedic Surgeons (AAOS), four out of five adults experience significant low back pain sometime during their life. Work-related back injuries are the nation’s number-one occupational hazard, but you can suffer back pain from activities at home and at play, too. The AAOS has developed the following tips to help reduce the risk of back pain when lifting and moving any kind of heavy weight:

When standing, spread your feet shoulder-width apart to give yourself a solid base of support and then slightly bend your knees.
Tighten your stomach muscles before lifting.
Position the person or object close to your body before lifting.
Lift with your leg muscles. Never lift an object by keeping your legs stiff, while bending over it.
Avoid twisting your body; instead, point your toes in the direction you want to move and pivot in that direction.
When placing an object on a high shelf, move close to the shelf.
During lifting movements, maintain the natural curve of your spine; don’t bend at your waist.
Do not try to lift something that is too heavy by yourself or that is an awkward shape. Get help. For more information, check out the AAOS Web site at www.aaos.org.

Hip flexor stretch on one knee

2008-05-22T03:15:00.000-07:00

Because your hip flexor muscles run across the front of your hip and attach to your lower back, tight hip flexor muscles may be a hidden source of lower back tension. This stretch helps lengthen the iliopsoas (il-ee-oh-so-as) and relaxes your lower back.
To do this stretch, follow these steps:

Kneel on your left knee.
Bend your right knee, and place your right foot flat on the floor. Make sure your abdominals are pulled in, chest is lifted, and your shoulder blades are down. Check to see if your shoulders are directly above your hips. Maintaining good posture with your upper body allows you to correctly stretch without straining.
Inhale and as you exhale, squeeze your buttocks and tilt your pelvis forward so that the front of your hipbones tilt slightly upward. You should feel this stretch in the front part of your right hip.
Hold this stretch for 30 seconds or four to five slow, deep breaths.
Repeat Steps 1 through 3, bending the left leg and kneeling on the right knee.

If this stretch is uncomfortable on the knee supporting your weight, try placing a folded towel or pillow under your knee as a cushion.
A few do’s and don’ts for this stretch:

Do breathe rhythmically and deeply throughout the stretch.
Do keep your shoulders directly over your hips so the front of your hip is lengthened, not shortened.
Do focus on squeezing your buttocks and tilting your pelvis forward.
Don’t hinge forward at your hips.
Don’t arch your back.

The cow and the cat

2008-05-22T03:14:00.000-07:00

This yoga-based move got its name from imagining what an old cow and an angry cat look like. Not only does this move help make your back feel better, but also it improves the range of motion in your spine, enhances strength and coordination of the muscles around your spine, and improves muscle awareness in your entire back — all factors that make your lower back feel better and stay healthy.
To do this stretch, follow these steps:

Get on the floor on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
Lay the tops of your feet on the floor and point your toes back.
Inhale and arch your back, lifting your tailbone and eyes toward the ceiling.
Hold the stretch for a few seconds, release the position back to neutral spine, and then inhale again.
Exhale and contract your abdominals, rounding your back like an angry cat.
Hold this position for a few seconds and then release back to neutral spine.
Repeat this stretch four to six times.

A few do’s and don’ts for this exercise:

Do pull your bellybutton toward your spine.
Do keep the movement in your pelvis and lower back, not in your shoulders.
Don’t tense up your shoulders and neck.
Don’t overextend your neck while doing the old cow position.

Lying buttocks and hip stretch, legs crossed

2008-05-22T03:13:00.000-07:00

I’ve included this stretch for your buttocks because oftentimes low back pain can actually be caused by a tight muscle that affects the low back area. Tight muscles that affect your back include calves, hamstrings, buttocks, and hip flexors. If these muscles are tight they can pull on surrounding muscles, causing your lower back to overcompensate, creating poor posture and muscular imbalance.
This specific stretch targets your piriformis, which is a muscle in your buttocks that when tight can pinch your sciatic nerve, causing pain. Because all your muscles attach to each other and affect each other, maintaining flexibility in all the areas surrounding your lower back can go a long way toward fighting low back pain.
To do this stretch, follow these steps:

Lie on your back with your knees bent and feet flat on the floor. You can perform this stretch lying in bed if it is more comfortable for you.
Place the outside of your right ankle on top of your left thigh, just above your knee.
Raise your left foot off the floor, inhale, and as you exhale, gently pull your left knee closer to your chest with your hands. Don’t forget to interlock your fingers behind your left knee for support. If it’s uncomfortable to interlock your hands behind your knee, try wrapping a small hand towel around the back of your thigh and use that to gently pull your leg toward your chest.
With your right elbow, gently press your right knee away from you.
Hold the stretch for 30 seconds, gradually deepening the stretch with every exhalation.
Repeat the stretch by switching legs.

A few do’s and don’ts for this stretch:

Do keep your shoulder blades down and your upper body relaxed.
Do be patient and let the stretch deepen with each breath.
Don’t lift your hips off the floor or lean to one side.
Don’t bounce or force the stretch.

Mini back massage

2008-05-22T03:09:00.000-07:00

This stretch is my all-time favorite stretch for my lower back. Because your back is against the floor during this exercise, your back muscles don’t have to work to hold you upright and can now completely relax and let go.
To do this exercise, follow these steps:

Lie flat on your back and bring both knees toward your chest, placing your hands under each knee for support.
Breathe deeply and slowly rock side to side, feeling the floor against the right and left side of your lower back. This movement should give your lower back a gentle massage. Hug your knees for an extra stretch as you rock side to side.
As you rock, hold the stretch for 30 to 60 seconds, depending on your level of comfort.

If for any reason it’s uncomfortable to get to the floor, you can still do this stretch in bed. You won’t feel the massage as strongly, but you will still get a nice gentle stretch for your sore back.
A few do’s and don’ts for this exercise:

Do breath slowly and rhythmically.
Do grasp your knees with both hands and pull them into your chest for a deeper stretch.
Don’t rock your hips so far to each side that you loose your balance. Your knees should only move a few inches in each direction and your hips should never leave the floor.

The tennis ball massage

2008-05-06T10:02:00.000-07:00

Sometimes muscles that have been very tight for a long period of time can actually lose the ability to relax on their own, resulting in persistent muscle and skeletal imbalance, nerve impingement, and most likely, chronic pain. When that happens, the only thing that can really help the muscle let go is focused massage. Unfortunately, for most people a good massage is a luxury of both time and money. But don’t despair — one of the most effective methods I’ve found to apply pinpoint massage on chronically tight and painful muscles is both quick and inexpensive. All you need is a tennis ball and an open space on the floor. Two techniques are useful and both are simple. Here’s the first one:

Place a tennis ball on a clean, flat place on the floor, and lie down with the ball directly beneath your tight muscle.
Lie there and breathe deeply, using your own body weight to apply pressure to the muscle while the increased amount of oxygen in your blood helps to initiate the relaxation response and to wash through the tight muscle and remove toxins.

The second goes like this:

Place a tennis ball on a clean, flat place on the floor, and lie down with the ball directly beneath your tight muscle.
Move slowly back and forth, gently rolling the tennis ball all around the affected area to mimic the motion of a firm, steady massage. Do this for approximately 30 seconds, and then roll off the tight area to give it a rest.
Repeat until you feel the muscle relax.

I do want to give you two precautions with this massage technique:

Don’t overdo it. Let the muscle relax slowly and gradually. It may take repeated attempts over several days to get severely tight muscles to stop clenching and let go. Aggressive massage can actually bruise the muscle, which just makes things worse and keeps you from addressing your fundamental muscle tension for several days until you heal.
Never place the ball directly beneath your spine. Your spine is made of bones, and bones won’t stretch. They can bruise, though, and be pushed out of alignment, which again will only make things worse. As a program of preventive treatment, keep a tennis ball handy, and stretch out on the floor whenever you feel tightness building up. These measures will keep you out of the doctor’s office and make your next massage all about indulgence, not pain management.

Alternating knee hugs

2008-05-06T10:01:00.000-07:00

This exercise is a rhythmic stretch designed to help you gently stretch your lower back and hamstrings while loosening the hip joint. It’s an easy way to slowly get your lower back to release and let go.
To do this exercise, follow these steps:

Lie on your back with your knees bent and your feet flat on the floor.
Inhale deeply and as you exhale, bring your right knee up toward your c hest, placing your hands behind the knee for guidance and assistance. Don’t hold your kneecap — this can cause pressure on and pain in your knee joint.
Hold this stretch for 30 seconds.
Lower your leg back to the beginning position and repeat the stretch with your left leg.
Alternate right and left leg stretches for eight to ten repetitions keeping the movement slow and controlled.

Try this exercise while lying in bed. If your back is so sore that you can’t get up and down from the floor, the bed makes a nice substitute for the floor.
A few do’s and don’ts for this exercise:

Do exhale as you bring your knee forward.
Do keep your neck and shoulders relaxed.
Don’t bring your knee so far toward your chest that the movement causes your hips to lift off the floor.

Opposite arm and leg extension

2008-05-06T09:59:00.000-07:00

This stretch help trains all the muscles of your trunk to work together properly to provide stability and balance, while at the same time enhancing flexibility of your erector spinae and abdominals. Remember, keeping your back strong and flexible is the best prevention against low back problems. To do this stretch, follow these steps:

Get on the floor on your hands and knees and lift your abdominals as if your bellybutton is lifting toward your spine, while still maintaining neutral spine. Basically, neutral spine is just maintaining the natural curves of your back (not excessively arched or rounded). For more information about neutral spine. Make sure to keep your shoulders relaxed.
At the same time, extend your right arm and your left leg out straight from your body and hold them out about six inches off the floor. Imagine that strings are attached to your hand and foot and that the strings are gently pulling your arm and leg away from each other, not up. You want to have the sensation of lengthening your spine, not shortening or compressing it.
Hold the stretch for five to eight seconds, breathing comfortably and normally.
Lower your arm and leg and return to hands and knees on the floor.
Check to make sure you’re still lifting your abdominals, keeping your bellybutton close to your spine and repeat the same exercise with your left arm and right leg.
Repeat the exercise six or seven more times on each side.

A few do’s and don’ts for this exercise:

Do keep your hips and shoulders level. If your hip of the extended leg is higher than your other hip it may be difficult to keep your balance.
Do keep your abdominals tight. Lax abdominals may place undue stress on your lower back muscles. Your goal is to train your abdominals and back muscles to work together to support your spine.
Don’t arch your back.
Don’t lift your foot or hand above your hip or shoulder.

Stretching is for Everyday!

2008-05-02T09:15:00.000-07:00

(HealthNewsDigest.com) - My motto is, "Stretching is for Everyday", and I do practice what I preach. Research has indicated that regular stretching may be more effective in preventing injuries than occasional stretching and a review of 7 out of 9 studies indicates that regular stretching improves sports performance. My motto will continue to be "Stretching is for Everyday" (almost every day, whether we have exercised or not!) and I hope yours will be too (after reading today's tip!)!

Every day we move, bend, sit, walk (crane our necks?) and everyday we repeat the same movements during our day, which can tighten our muscles to cause what we call repetitive stress syndrome. We may even sleep in the wrong position during the night forcing our muscles to work harder to support our spine and hence, wake up feeling tight and stiff.

So, for those of us who stretch occasionally, rarely or never (I hope it's not never!), here is my tip about stretching that I send out at least once a year.

Why is stretching so important?

Stretching increases our flexibility. Flexibility is a component of fitness. When we increase our flexibility, we help to increase our overall level of fitness AND we may possibly increase other aspects of fitness such as muscular strength and endurance (ever have a stiff joint and feel fit?).
Stretching can ease Repetitive Stress Syndrome. This is also called overuse syndrome. Do we sit at a computer? Ever hear of carpal tunnel syndrome, or have we developed poor posture? Stretching the muscles and tendons that become tight from repetitive movements combined with a strengthening program can prevent or help heal these chronic conditions that all of us are susceptible to.

Stretching slows/stops our nerves from firing. Wonder what causes a muscle spasm? Over-firing of our nerves causes the muscle to over- contract. Stretching sends a signal to our nerves to stop firing. This in turn helps our muscles to relax.
Stretching keeps our joints more limber. Each joint has a different degree of movement. This is called " range of motion". For instance, we can bend our knee backward bringing our heel to our butt, and our hip can bend in multiple directions with varying degrees. When we stretch properly, we can maintain an optimal range of movement (otherwise we get stiff, and our function is altered).

Stretching and increased flexibility can help to prevent injuries. When our joints and muscles are limber and flexible with movement through the full range, we have more balance and coordination. When we retain our flexibility, our tendons retain their elasticity which reduces inflammation and "tendonitis" injuries (who hasn't experienced tendonitis?).

Stretching can help us find muscle imbalances. When I first meet a client I assess their flexibility because I can find the muscle imbalances which we all create in daily life or sport activities. Regular stretching can help us to find and lessen these imbalances which can ultimately lead to injury.
Stretching can be a great stress reliever. We can take a time-out from stress by stretching which is a great way to relax. Easy stretches can be done in a chair at our desk when the tension mounts. Add in a little deep breathing to increase our oxygen supply to the brain and may we find ourselves feeling and thinking better.

Do we need a recap? Stretching more often can help us to relieve muscle tension, prevent stiffness, injury and overuse syndromes. It can contribute to balance and coordination and help us to reduce mental stress. We get all this and it feels good too!

Have we stretched today?

Shoulder stand with knees bent

2008-05-02T09:14:00.001-07:00

If you’re looking for an exercise for your back that’s a bit more advanced, this stretch is for you. I wouldn’t try this stretch if you’re a beginner because it requires a bit of strength to be able to hold the position, as well as a good sense of body awareness that only comes with experience. With that said, it’s a great stretch for your entire back and neck, focusing especially on lengthening the erector spinae to prevent tightness and injury. Don’t try this stretch if you’re new to exercise or stretching. This stretch is advanced and sometimes controversial, so be sure to follow the steps exactly. Avoid rolling too far back so your body weight isn’t supported only by your neck. The small vertebrae in your neck weren’t made to support the weight of your entire body, so don’t risk any strain or injury to your neck.
To do this stretch, follow these steps:

Lie flat on your back on your exercise mat or carpeted floor.
Bend your knees and pull them all the way up to your chest.
Rest your arms at your sides with your palms facing down.
Inhale and as you exhale, press against the floor with your hands, pull in your abdominals, and lift your hips off the floor so your knees move toward your forehead.
Lift your hips until your body weight is supported on your shoulder blades.
Place your palms against the back of your hips to support the weight of your hips.
Hold the stretch for 30 seconds, and then slowly roll your body down one vertebra at a time, using your abdominals to control the movement.

A few do’s and don’ts for this stretch include the following:

Do support your back with your hands as you hold the stretch.
Do keep your abdominals tight throughout the entire stretch.
Do keep your shoulder blades on the floor.
Don’t excessively flex your neck or bring your chin toward your chest.

Standing pelvic tilts

2008-05-02T09:11:00.000-07:00

The standing pelvic tilt helps relieve tightness in your lower back and enhances mobility in the muscles around your pelvis. These muscles include your lower erector spinae, your lower abdominals, and your hip flexors. Done properly, the standing pelvic tilt can help improve your sense of body awareness, which results in better posture and less back pain. This stretch requires the use of a wall.
To do this exercise, follow these steps:

Place your back against a wall and walk your feet away from the wall until you can bend your knees so you’re in a slight squat. Your back will slide down a few inches as you walk your feet away from the wall. That’s okay. Just make sure that you keep your shoulders and hips against the wall the entire time. Notice that there’s a slight space between your lower back and the wall. This space is created by the natural curve of your spine.
Rest your hands on your thighs just above your knees.
Take a deep breath in and as you exhale, slowly tilt your pelvis forward until you feel your lower back against the wall.. Imagine that you have two flashlights attached to the front of your hipbones. When you tilt your pelvis, the two beams of light should point slightly upward.
Inhale again and release the stretch by moving your pelvis back to the starting position. As the natural curve of your lower back returns, your lower back will move away from the wall.
Exhale and tilt your pelvis again.Repeat the pelvic tilt and release sequence eight to ten times or as many times as feels good to your lower back.

A few do’s and don’ts for this exercise:

Do hold your abdominals tight. To do so, think of your bellybutton being pulled back toward your spine.
Don’t try to move your upper body; the movement is in your pelvis.
Don’t straighten your knees because that decreases the range of motion in your pelvis and makes the stretch less effective. Keep your legs in a slight squat position the entire time.

A fitness freaks guide to stretching and staying hydrated

2008-04-27T04:08:00.000-07:00

Bruce Swedal
However, there are many myths about both these things that have crept into most people's thinking.

The number one myth about hydration is that you should let your level of thirst signal when you need to drink. This is absolutely untrue. Most athletes only replace about 2/3 of the water they lose when they follow this rule. Instead, drink fluids on a schedule. A general rule of thumb, depending on your weight and weather conditions is to drink 8 ounces of water about 15 minutes before beginning exercise and 8 ounces for each 15 minutes during your workout.

Another hydration myth is that everyone needs eight glasses of water a day. This may not be enough for some people who engage in higher intensity sports. It may be too much for sedentary people. This is because, although it is true that the average person loses 80 ounces of water a day, he or she also gains about 32 ounces of water from food. That means, in order to replace lost fluids a person only needs to drink about 48 ounces of water rather than the 64 ounces contained in eight glasses of water.

A recent study about over hydration has scared people into believing that you can get sick from drinking too much water during exercise. While this may be true in isolated cases, typically among endurance athletes, the average person will not get sick from drinking too much water unless they have an existing heart, liver or kidney problem. If you have one of these conditions, checking with your doctor about the proper amount of liquid to drink during exercise is advisable.

Stretching is another source of myths and misinformation. Contrary to popular belief, stretching will not "warm you up." Warming up is done by starting a low level of activity and working up to your desired intensity. Stretching before exercise also will not prevent injury although research has shown that it will reduce pain and muscle soreness after exercise. Only a proper warm-up routine will help prevent injuries.

Many people also believe that stretching is most beneficial when done before a workout. Actually, gentle stretching after a workout can help reduce cramping and muscular pain. Also, there is the belief that any stretching is better than none. Improper stretching can actually increase the risk of muscular injuries. It's worth taking the time to learn stretches appropriate to the activity you're planning to perform.

Bruce Swedal is an active Colorado Realtor in the Denver Real Estate market. He is a member of the South Metro Denver Realtors Association, National Association of Realtors and Colorado Association of Realtors. He and his family live in Highlands Ranch Colorado. They enjoy traveling and family time. He is listed in the Authority Web Directory.

Standing forward bend

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This stretch feels great if your back is tired, especially if you’ve been standing for a long time. When you stand for an extended period of time, the muscles of your back and hamstrings (the back of your thighs) tend to tighten up, creating stiffness and tension in the muscles. The first phase of this stretch targets the muscles of your back, specifically your erector spinae, and the second phase targets your back and hamstrings.
To do this stretch, follow these steps:

Begin standing with your feet about hip-width apart and your toes facing forward.
Exhale and bend forward from your hips and knees until your chest rests on your quads and you can place your hands flat on the floor in front of you. Try to keep your hands close to your feet, and your feet flat on the floor.
Hold this position for 30 seconds. To make sure that the muscles in your neck and shoulders are relaxed, gently shake your head from side to side as if you were saying “no.” Remember to breathe as you hold this position.
Exhale and slowly begin straightening your legs until you feel tension in the back of your thighs. Your hands are still flat on the floor in front of you.
Release the stretch by inhaling, bending your knees again, and resting your torso back on your thighs for the length of two deep breaths.
Exhale, release your hands from the floor, and slowly begin to roll up, really focusing on stacking your vertebrae — one at a time — until you’re standing tall.

If your back and hamstrings are tight, you may need to place your hands on a yoga block or thick book to keep you from having to bend all the way down to the floor. This assistance allows you to stretch the appropriate muscles without overextending and perhaps causing pain. It’s also is a great way to gradually increase your flexibility without overstretching in the beginning.
A few do’s and don’ts for this stretch:

Do keep your hands flat on the floor in front of you and your neck relaxed.
Do pull your abdominals in tight when you begin to roll up.
Don’t tense or tighten your shoulders and/or neck.

Seated forward bend

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You should feel this stretch along the length of your entire back — specifically the erector spinae. You may hold tension in your upper back and some in your lower back, and because this stretch involves the entire back, it can really help you find where you hold tension in your back. For example, if you find that your upper back is tense, that means you hold tension primarily in your rhomboid and trapezious muscles. If your lower back is tense, it’s probably your erector spinae that’s tight. Either way, this stretch not only helps you increase flexibility in your back, but also it can provide a long-term prescription for back health To do this stretch, follow these steps:

Sit on a chair with your feet flat on the floor and your abdominal muscles pulled in. To help you find and control your abdominals, imagine a string attached to your bellybutton. The string pulls back so your bellybutton moves toward your spine. Keep that string tight and your bellybutton pulled in throughout the entire exercise.
Inhale and as you exhale, bend forward at the hips as far as you can comfortably stretch, letting your arms hang down toward the ground.
Hold this stretch for 30 seconds or four to five slow, deep breaths.
Place your hands on your thighs and slowly roll up one vertebra at a time until you come back to a sitting position.

To feel a little more stretch in your lats and the middle of your back, after you perform Steps 1 and 2, try to twist your spine slightly so both arms move toward the outside of your right leg. Hold the stretch for 30 seconds and then repeat on your left side.
A few do’s and don’ts for this stretch:

Do start the motion from your hips, not from your back.
Do start the stretch in your comfort zone, gradually stretching farther with each breath.
Don’t move or wiggle your legs or knees — your lower body should remain still.
Don’t hold tension in your shoulders.

How Stretching Can Explode Your Muscle Growth

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Not only is stretching important for flexibility, it is CRITICAL for massive, rapid muscle growth!

When you think about gaining muscle, stretching is probably not the first thing that pops into your head. But did you know that stretching plays a critical role in building muscle?

Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.

But your fascia may also be holding back your muscle growth. Think for a moment about your muscles. You train them and feed them properly. They want to grow and will grow but something is holding them back. They have no room to grow!

Because fascia is so tough, it doesn't allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won't change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within.

The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many trainers have great difficulty developing their calves.

The solution: stretching.

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

Using the pillowcase example from above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.

By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow.

The key to effective fascial stretching is the pump. The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood.

When your muscles are fully pumped up, they are pressing against the fascia. By stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia.

One of the major reasons Arnold Schwarzenegger had such incredible chest development was that he finished his chest workouts with dumbbell flyes, an exercise that emphasizes the stretched position of the pectoral muscles. He would pump his chest up full of blood during the workout then do flyes, holding the stretch at the bottom of the flye. This gave his chest room to grow to amazing proportions.

Fascial stretching is more rigorous than regular stretching but the results can be amazing. When you stretch hard enough to cause the fascia to expand, you will really feel it! When you are stretching the fascia, you should feel a powerful pulling sensation and pressure as the muscle works against the fascia to expand it.

Be sure you do not stretch so hard that you cause the muscle to tear or cause injury to yourself. You will rapidly learn to distinguish the difference between a good stretch and a bad stretch. You should not feel any sharp pain, just a steady pull.

Hold each stretch for at least 20 to 30 seconds as you must give your fascia time to be affected by the stretch. Stretch hard like this only when you have a fully pumped muscle as you must give your fascia a reason to expand. If your muscles aren't pumped, just stretch normally.

One set of hard stretching after each set you do for a muscle group, besides the obvious benefits of increased flexibility, can have an incredible effect on the size of your muscles and their further ability to grow.

This informative article was written by Nick Nilsson, president of Better U, Inc.

Traveling Around the Lower Back

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The five vertebrae that make up the lower back region are called the lumbar vertebrae, and they carry the weight of your entire upper body, as well as turn, twist, and bend. Beneath the lumbar vertebrae are nine fused vertebrae that together make up the sacrum (the rear wall of the pelvis) and the end of the spine, or the coccyx. But these vertebra don’t stand up straight all by themselves.
The spine is stabilized primarily by a large muscle group that runs on either side of the spine, known as the erector spinae, and by your abdominals. Because no other muscles in your body are capable of such a wide range of movements while supporting such a large weight, they’re uniquely susceptible to tension and strain. The function of all these structures is to maintain good posture. However, as a result of improper movement, muscular imbalance, poor alignment, and/or injury, over time the structures that help maintain fluid movement in your back, such as the intervertebral discs (the soft cartilage between the vertebrae) can begin to be compromised. Because flexibility training can help keep your muscles well balanced and your skeleton properly aligned, stretching is a crucial component of a lifelong commitment to a pain-free and healthy back.