Back
By Keli Roberts
Do your muscles feel stiff and inflexible? Can’t touch your toes? Not really certain when or how to stretch? Read on: You may find that you’ve been stretching incorrectly all along! Stretching for injury prevention and improved sports performance is misunderstood and steeped in tradition.
First off, you may be surprised to know that there are actually four different types of stretching:
1. Static -- A sustained stretch that is held and leveraged with another limb or against gravity in order to deepen the stretch. Example: Lying on your back and using your arms to pull your legs to your chest.
2. Ballistic -- Your body is placed in a stretched position and then followed with small bounces performed in an attempt to deepen the stretch. Example: Doing the last move and then gently bouncing your legs to your chest. This is NOT recommended, though, because it can cause micro tears in the muscle.
3. Active -- A stretch in which the opposing muscle group contracts and pulls the body into a stretch. Example: Reaching your arms up overhead and pressing back to stretch the upper body.
4. Dynamic – A stretch in which the body or a limb is moved through a range of motion. Example: Extending your arms and then moving them in full circles.
Previously, it was believed that static stretching before exercising would prevent injury. However, many recent studies have demonstrated that this is not the case. Furthermore, it has been established that performing a static stretch prior to any type of muscle contraction slows down and weakens the muscles involved, and thus worsens performance.
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By Keli Roberts
One of nature’s great little secrets is that exercise -- and consequently feeling better about your body -- is an absolute aphrodisiac. When you feel sexy, you feel like having sex! So for Valentine’s Day, I’ve devised a workout that will get you and your partner ready for some real action. Each move is aimed at working muscles that you use when you work out between the sheets.
Try the following 5 “sexercises” to feel fit and frisky. The first 2 moves require a partner to perform, while the last 3 can be done alone or concurrently with a partner.
1. Partner stretch. Promotes flexibility of the hips and thighs.
*Sit in a straddle stretch (legs straight out to the side as wide as comfortable) facing your partner with your feet touching.
*Hold hands (or the ends of a small towel) and sit tall.
*One person leans back and pulls the other person forward into a deep stretch.
*The other person then leans back and pulls the other person forward.
*Repeat back and forwards 10 times slowly.
2. Partner reverse curl. Targets the lower abdominals and enhances lower back flexibility and pelvic mobility.
*Person A stands with feet shoulder-width apart, while person B lies on his or her back holding person A’s ankles. Person A’s job is to provide an anchor for person B.
*Person B crosses the ankles and tucks the feet in close to the buttocks with the feet off the floor.
*Person B slowly curls the hips off the floor bringing the knees towards the elbows and hips to ribs.
*Person B pulses at the top for 2 counts then slowly lowers the hips back to the floor.
*Repeat for 15-20 repetitions, then swap positions.
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By Kathy Kaehler
Too busy with work to work out? Well consider this: If your job requires frequent flying or other business travel, exercise may help boost your performance.
That’s because staying in shape can help fend off the aches and pains – and sick days – that come from straining your back by heaving luggage or pulling a leg muscle by darting through airports or train and bus stations. A well-rounded exercise plan also gives you energy to keep pace and helps you deal with the stress of it all.
But many Americans are too out of shape to even stow their bags on an airplane or lift them into the trunk of a car. On a flight from California to New York, I had to help out a woman in front of me who simply could not get her bag above her shoulders to place it in the overhead compartment.
Want to avoid this embarrassing scenario? Try these exercises about three times a week:
*Full-body plank. Start face down on the floor, resting on your elbows with your palms flat on the floor. Lift up so that your body is straight and your weight is on your forearms and toes. Keep your head in a neutral position and hold. Pull your abs in. Don’t sink. Try to stay in this position for a minute or more. This exercise will strengthen your upper body as well as your core.
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By Gregory Joujon-Roche
Think of some of the sexiest celebrity shots you’ve seen recently: Jessica Biel or Beyonce on the red carpet, Josh Holloway on “Lost,” Matthew McConaughey pretty much anywhere. What do they all have in common besides pretty faces? Sexy backs.
At the gym, it’s easy to obsess over what’s in front of us in the mirror – the arms, abs, hips or thighs. But aside from the butt, the rest of our rear view gets little attention. In our training routines, we tend to neglect one of the sexiest areas of our bodies, and one of the largest muscle groups – our backs.
There are three basic areas to the back: upper, middle and lower. To get a sexy back, you need to hit all three regions. Here are three great exercises, one for each area:
1. Wide grip pull-downs (upper back).
On the lat pull-down machine, grip the bar as widely as possible, making sure to sit up straight. Pull down the bar only to the top of your head, continuing to look forward and sit tall. Now carefully and slowly squeeze your back muscles for 5 seconds as you hold the bar above your head. Next, slowly let the bar come up while taking in a big breath, then exhale and squeeze all the way back down with another 5-second hold. Repeat for 5 sets of 20 repetitions.
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By Kathy Kaehler
Have you caught your reflection in the mirror lately? If you are like most people, the shoulders are rounded forward, the upper back is hunched and the belly is protruding. It’s not a pretty picture.
Well it doesn't have to be that way! You can improve your posture with some simple exercises at home or the office.
Here are three spine-straightening activities to try:
1. Stand against a wall and press your shoulder blades back. Let your lower back keep its natural curve, and keep your chest lifted and your chin parallel to the floor. Hold this position and breathe in and out 10 times.
2. Sit in a sturdy chair with your back straight and your abdominal muscles pulled in, extend the arms straight forward at shoulder-level. Exhale and round the shoulders and back. Pull the chin in towards the chest, contract the abdominal muscles and hold until all the air is blown out. Inhale as you return to the upright position. Repeat 10 times.
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By Jay Blahnik
Does it take you a long time to really wake up in the morning? Or do you find yourself not being able to relax before you go to bed at night?
You’re not alone. Many people find themselves struggling to get energized when they first get out of bed, and then can’t seem to clear their head for a good night’s sleep when they hit the pillow. And taking longer to get to sleep at night makes you even more tired in the morning! It can be a vicious cycle that is hard to break.
While there are many people with chronic sleep disorders that might best be treated with some medical or specialized intervention, lots of folks can energize their mornings and relax their evenings by including a few simple exercises designed to provide just the treatment your body and mind need. This week, I’ll give you the exercises for the morning. Next week, we’ll cover the nighttime moves.
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By Gregory Joujon-Roche
In the movie "The Departed," Leonardo DiCaprio plays the part of young undercover cop Billy Costigan, who is assigned to infiltrate the mob.
The look for DiCaprio's character is far from the perfectly chiseled body of a guy who trains daily at a fancy gym. It's more about the brute strength that comes from growing up on the tough streets of South Boston.
So my team at Holistic Fitness and I created a no-frills workout for him that is just as tough.
Want to pretend you're gearing up to fight the mob? Shake up your regular fitness routine by giving these moves a try. (Note: This workout is intended for people who regularly strength train. If you're a true couch potato, start slowly and work your way up to this challenge.)
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By Gregory Joujon-Roche
Want to become a Man of Steel? While not everyone has the genetics to be as big and buff as Superman, we all can become stronger, faster and fitter.
This intense gym workout is designed to test your strength and endurance, so it should only be done once a week and only by regular exercisers who want to kick things up (Superman is no couch potato! If you're a beginner, start slowly and work your way up to this challenge.).
Here we go:
Warm up with the cardio of your choice (such as walking, jogging or biking) at a medium pace for 15 minutes. During the warm-up, check in with yourself, your breathing, your body. Get ready for the work ahead by getting centered and focused.
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By Gina Lombardi
As a personal trainer I am often faced with the dilemma of having no traditional equipment available for a client workout. Either the client doesn't want to shell out the cash for home equipment or a gym membership, or I may be on a film location or traveling with a client and can't bring equipment with me.
Here's a quick solution. This workout is as challenging as you want it to be and doesn't require extra "baggage." I call it the Magnificent Seven. Seven moves, 30 minutes, no equipment. Assuming you have no physical limitations this workout, which you can do a few times a week or even every day if you like, will leave you feeling invigorated and wanting more.
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By Phong Tran
A strong, fit back not only looks great and aids good posture, it also helps prevent injuries. A simple act like bending over to pick up some groceries or a small child can hurt your back if it isn't conditioned.
So how do you build a better back?
One of the best ways is to work on core conditioning, which builds a strong mid-section. Core training focuses on the back, abs, upper torso and glutes.
There are many ways to engage the core. I tell my clients to tighten their abs and sit or stand up straight when they are doing cardio activity, such as riding a stationary bike or using the elliptical trainer. Many people lean forward. But sitting or standing up straight engages the back and abs (same goes for when you're sitting at your desk!).
I also recommend doing strength-training activities from a balanced stance that engages the core first. So, for example, instead of doing a lat pull-down from a seated position, do the exercise from a squat, which engages the core. And instead of a seated row, squat above the seat while performing the activity, using the back, legs and abs for stability.
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