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Knee Stretch
Stretch It: Knee-to-Chest Stretch
The knee-to-chest stretch is a great way to stretch out the muscles of your lower back. This is one of my favorite back exercises because it feels so good. Here is how you do it:
- Lie on your back with your knees and hips bent and the backs of your heels flat on the floor.
- Slowly pull one knee to your chest as far as you can — you should feel a stretch in your lower back.
- Keep the opposite leg relaxed in a comfortable position, with your leg extended (shown) or you can bend your knee if that feels better).
- Hold for 30 seconds and then repeat with the opposite leg.
Stretch It: Side Bends on Your Knee
I just discovered a great variation to the oh-so wonderful side-bend stretch. If you bend one knee and take turns leaning your torso to both the right and left sides, it helps to target that area even more so it'll feel so amazing that you won't want to stop. Check out the video to see how it's done.
Strike a Yoga Pose: Head to Knee A
Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.
Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag
To learn how to do this forward bend variation read more
Stretch Those Tight Hips and Lower Back
Chances are if you are reading this, you have the ever popular "office job" that involves sitting at a desk for 8 hours a day. This can wreak havoc on your precious body creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like 2 for the price of 1.
Strike a Yoga Pose: Head to Knee
Since I run and bike, I'm always looking for poses that stretch out my hips, lower back and hamstrings. This pose does all that and is also very relaxing, so it's great to do if you have a headache or are feeling stressed.
Sanskrit Name: Janu Sirsasana
English Translation: Knee Head Pose
Also Called: Head to Knee Pose
- Start off sitting on the ground with your legs out in front of you (like you're about to do a Seated Forward Bend.
- Bend your right knee and pull the sole of your foot against your left inner thigh.
- Sit nice and tall and then reach your right hand to the outside edge of your left foot so you can stack your torso directly on top of your left leg.
Holiday Fit Tip: Don't Just Sit There — Work Those Quads
Since most of us are traveling this Thanksgiving, here are a few simple exercises you can do with your legs while sitting in a plane or car.
- Sit up nice and tall and place your palms on the seat next to your thighs. Plant your left foot firmly on the ground and as you inhale lift your right knee up towards your chest.
Be Body Wise on Black Friday
Shopping maven Carrie Bradshaw of Sex and the City famously said "Shopping is my cardio." These days heading to the stores on Black Friday is more like a contact sport. As retail stores kick off the holiday season with crazy sales, I have a few tips on keeping your body happy while shopping.
Stretch It: Shoulder and Neck Stretching Backbend
This stretch may look familiar if you've taken a yoga class. It's the prep pose you learn before doing Wheel pose. Also called Half Wheel, this stretch will increase flexibility in your spine, and also stretch out your shoulders and the back of your neck.
Stretch It: Twisting Hip Flexor Stretch
A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist — two great stretches in one!
To learn how to get into this stretch, read more
Stretch It: Shin and Ankle Stretch
After long bike rides, my shins and the tops of my feet are often tight. All that flexing of my ankle and pulling up on the pedals to maximize my stroke takes its toll on this part of my body. Once I slip off my stiff cycling shoes, this is the first stretch I do.
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