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Home Work: Toe Breaker Tricep Stretch

FitSugar — Thu, 10 Apr 2008 09:30:00 -0700

If you are a runner, I'm sure your feet could use a little TLC. I like to stretch my feet with this stretch intimidatingly called the Toe Breaker because it can feel really intense on your toes. Pain and discomfort aside, this is an awesome stretch for the muscles in the soles of your feet. I like to add the triceps stretch along with it, but feel free to just focus on your feet. Just rest your palms on your knees and focus on stretching your soles.

To see how to do this stretch read more.

Kneel on a mat or carpet. Tuck your toes toward your knees and then slowly lower your pelvis to your heels.
If this is intense just stay here, but if you want to add the triceps stretch then reach your right arm overhead and your left arm behind your lower back. Bend both elbows and try to touch your fingers together. If it's easy, you can clasp your fingers together (like in Cow Face pose).
Stay like this for at least 30 seconds (or release when you've had enough), and then slowly lift your hips off your heels, point your toes away from your knees, and sit back down on you heels to stretch the tops of your feet.
Repeat for a second time and if you did the triceps stretch on the right side, now switch and do it on the left.

Work It Girl: Tricep and Shoulder Stretch

FitSugar — Tue, 18 Dec 2007 14:30:00 -0800

If you work at a desk all day, chances are your shoulders and upper back are tense from typing. Here's a great stretch to loosen your tight shoulders and triceps.

Sit nice and tall in your chair. Bend you left elbow, bringing it behind your back, with your palm facing outward. Bring the back of your left hand up towards the middle of your upper back, as high up towards your neck as possible.
Now lift your right arm straight up towards the ceiling. Bend your elbow, lowering the palm of your hand behind your head, as close to the middle of your upper back as possible.
Try to touch your fingers together, and eventually clasp your hands. If your hands don't touch, it's OK because you're still getting a good stretch in your left shoulder and right tricep.
Try to keep the spine long by drawing your ribs and belly button in, and pressing the back of your head gently against your right arm. After holding for at least five deep breaths, slowly release your arms. They're probably going to feel a little weird, so shake them out before doing the second side.

Stretch It: Triceps

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

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

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

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

Hold Stretch for 20 seconds
Repeat on the other side

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

Stretch It: Triceps and Shoulder Pull

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

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

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

Try it and tell me what you think.

No Equipment Necessary: Tabletop Lift

FitSugar — Tue, 27 Oct 2009 10:00:57 -0700

Tabletop may look easy (shown in the photo on the left), but once you hold it for a while, you'll feel your thighs, booty, and triceps burning. It's also a great exercise that will open your shoulders and chest. Here's a variation that will strengthen your core and increase flexibility in your lower back and hamstrings.

To give it a try read more.

Start off sitting on your bum, so your hands are planted eight inches behind you. Bend your knees and place your heels about a foot away from your hips. Make sure they are hips-width distance apart.
Inhale and lift your hips off the ground so your torso is parallel with the floor and your arms are straight. Your hands should be directly underneath your shoulders and your ankles underneath your knees, so make small adjustments if you need to. Lower your head behind you to increase the stretch in your chest and neck.
Hold for a complete breath, and then keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. Engage your abs and try keep your spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into the first position.
Do three sets of 12 to 15 reps, flowing from one to the other, pivoting on your hands and heels. To make this move more challenging, hold each position for longer.

I love a full body exercise, don't you?

Triceps stretch

admin — Thu, 04 Sep 2008 19:30:10 -0700

Back

HEALTH GUIDE REFERENCE FROM A.D.A.M

Bring one of your elbows across your body, towards the opposite shoulder. Use your other hand to bring your elbow closer to your shoulder. Hold for 10 to 20 seconds, then switch sides.

Alternate method: raise your arm over your head and bend your elbow all the way so your hand is behind your neck. Use your other arm to stabilize your elbow. Hold for 10-20 seconds, then switch sides. You should feel either of these stretches in the back of your arm.

Review Date: 7/21/2006

Reviewed By: Benjamin W. Van Voorhees, MD, MPH, Assistant Professor of Medicine and Pediatrics, The University of Chicago, Chicago, IL. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

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You Asked: Issue With Inversions

FitSugar — Fri, 18 Sep 2009 05:50:02 -0700

Hi Fit,
I have been practicing yoga on my own for years, and I love it all . . . sun salutations, backbends, forward bends, you name it . . . except for the inverted poses. Despite my best efforts, I have never been able to get into them! Can you recommend any exercises to strengthen my upper body so that I will be able to do them, or do you have any other tips to help me take my practice to the next level? Should I have someone help me? Any advice you can offer will be much appreciated!
Thanks,
secrethoughts

In my yoga classes, inversions are the poses most people have problems with, so you're not alone. They require balance, strength, and most of all the guts to be upside down. I believe it's possible for all healthy people to do them, so to hear my tips on how to get yourself there, read more.

Strengthening your upper body is a great way to feel stronger when inverted. I recommend regularly doing all variations of push-ups, the challenging Walking Elbow Plank exercise, and Dolphin Dive. I also recommend practicing Crow pose since it will also work your balance.

Flexible hamstrings are also helpful, since they allow you to walk into the inversion. This is much better than jumping into it, which makes you more likely to lose your balance and not be able to hold the pose. So also incorporate Tipover Tuck and Seated Straddle into your stretching routine.

When you're ready to go upside down, start off with the easiest inversion, Tripod Headstand. It's normal to feel nervous that you'll fall, so practice in front of a wall (with your head about eight inches from the wall). Place your head and hands on the mat, straighten your legs, and walk them in as close as you can toward your head. This is considered an inversion even though your feet aren't in the air. If you're feeling ready, rest your knees on your triceps, coming into Tripod Balance. From here, you can work on lifting one leg at a time into the air. If you're in front of a wall, you can easily place your feet on it for support. As you feel more brave you can lift your feet away from the wall and try balancing on your own.

My best advice is to keep practicing and don't give up. As you become stronger and more confident, Tripod Headstand will become easier for you. Once you master that variation, you can move on to other inversions including headstand variations, forearm stand, and handstand. And if you have access to a yoga studio, taking classes and getting one-on-one help from the instructor will help you master inversions even faster.

Get It Up, Your Heart Rate That Is: Swimming

FitSugar — Mon, 27 Jul 2009 09:00:13 -0700

I know many runners and cyclists who though tempted by the triathlon ultimately skip these races because they're intimidated by the swim. I found a useful piece of advice about training for tris in, of all places, Runner's World.

Swimming, unlike running, is considered a "skill sport" similar to tennis or golf so technique is important. Taking lessons to hone your stroke is helpful, and long sessions of laps might not necessarily be the best way to train. Many tri coaches recommend interval training with sprints so you challenge your speed, before tiring and losing your form.

Here's a workout I have been doing lately. It is mostly freestyle, but I like to add a little backstroke to work my muscles in a different way.

Check out the workout.

Fit Tip: Stretch Throughout the Day, Not Just After a Workout

FitSugar — Tue, 23 Dec 2008 11:09:27 -0800

If you have an exceptionally tight area in your body, like your hamstrings or shoulders, I give you an A-plus for stretching after your cardio or strength training. Unfortunately a few minutes of stretching once a day is not enough time to really loosen those chronically inflexible areas. It is important to take the time to stretch and lengthen those troubled tight zones at least a few times a day.

Think you can't take the time to stretch because you're at work? That is not a legitimate excuse. I know many ways to stretch your tight areas using your desk. To check out these stretches, just read more.

Standing pigeon hip stretch

Chair spinal twist

Neck stretch

Try to incorporate these stretches into your daily routine at least three times. Why not take a stretch break along with your coffee breaks?

Fit Tip: Stretch Between Strength-Training Sets

FitSugar — Tue, 01 Apr 2008 09:30:00 -0700

I'm always looking for ways to optimize my gym time, and lately I've come up with a clever tip I want to share. It forces you to rest between strength-training sets, and it cuts down on the time you spend on your cool-down stretches.

Here's how it works. Do your cardio before your strength training, but rather than stretching after the cardio, go straight into your weight routine. Then, use the time when you're resting between weight-lifting sets to do your stretching. For instance, while you're resting between bicep curls, you can stretch your quads, or when you take a break on the leg press, take a moment to stretch your deltoids.

Just make sure you only stretch the muscles you're done using; so don't stretch your triceps until you're done with your triceps extensions and dips, and so on. However, if you stretch as you go, it will really cut down on your cool down at the end of your gym session, and you can get out the door faster. Do any of you do this? If so, tell me about your routine below.

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