{"id":4431,"date":"2012-11-23T18:41:24","date_gmt":"2012-11-24T02:41:24","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=4431"},"modified":"2021-08-12T01:19:38","modified_gmt":"2021-08-12T01:19:38","slug":"fitness-friday-scared-of-yoga-bend-bending-try-this","status":"publish","type":"post","link":"https:\/\/www.fitchicks.ca\/blog\/2012\/11\/fitness-friday-scared-of-yoga-bend-bending-try-this\/","title":{"rendered":"FITNESS FRIDAY: Scared of yoga back bending? Try this!"},"content":{"rendered":"

Hey Chicks!<\/p>\n

For the past year and a half I have been dealing with a super gross \u201cinjury\u201d<\/a> to my lower back that has been causing monster drama in my life. From lower back issues<\/a>, pins and needles in my lower part of left leg and limitations now for some exercises and in my yoga practice.<\/p>\n

Now I say \u201cinjury\u201d because it is not actually something I did to myself that has caused it but rather like Lady Gaga says \u201cI was Born This Way\u201d however all the activities and super hyper extensions in yoga classes \u2013 I always thought back bending was a cinch \u2013 has led to my lower L5 being about one and half inches out of alignment and this is bone we are talking peeps not a disc that can be corrected.<\/p>\n

At first, yes I was mega bummed out and worried about having to deal with the pain on a daily basis but after about a year of countless MRI\u2019s, Ultrasounds, tissue and muscle testing and shock nerve tests.\u00a0 But I have come to the conclusion that I just stop doing what makes it hurt and start doing what helps make my pain go away and makes my body feel darn good. If you are in to Yoga, you might want to take a look to this article\u00a0 which explains the many\u00a0benefits of hot yoga<\/a>.<\/p>\n

Simple right? Well at first letting go of back bending was not so easy but now having thought of alternatives I am totally cool with it.\u00a0 Now I am rocking out on my yoga mat in classes but doing modified bridges that work my hamstrings a little more and my back a lot less. That said, I am going to let you in on a “not so secret” move that is simply awesome and\u00a0 lets your hips and lower back take a back seat to pain.\u00a0 I present to you all the office chair for back pain<\/a>.<\/p>\n

What is the IT Band Stretch?<\/h3>\n

Let’s start off with explaining what the IT Band is \u2013 it is the Iliotibial band which attaches at your hip and runs along the side of your leg to your tibia (shin) just below the knee. The reason you sometimes feel pain is that this band is a stabilizer so when you workout or run or do movements that are unbalanced you can cause inflammation to this band and joints which is why we have to do this stretch chicks!<\/p>\n

The IT Band Stretch is super uber important (and probably the sweetest stretch you can do) because it not only opens up your hip joints but it can also help alleviate knee pain.<\/p>\n

Other Benefits of the IT Band Stretch:<\/p>\n

\u00b7\u00a0\u00a0\u00a0 Helps to prevent IT Band Syndrome \u2013 nagging pain in the outer knee or outer hip joint
\n\u00b7\u00a0\u00a0\u00a0 Helps to alleviate lower back pain
\n\u00b7\u00a0\u00a0\u00a0 Keeps legs loose as a goose
\n\u00b7\u00a0\u00a0\u00a0 Also just like the pigeon pose this move opens up your hip joints so be OK with the feelings that might come up with this as opening hips means letting go of emotional stress \u2013 exciting stuff!
\n\u00b7\u00a0\u00a0\u00a0 Amazing for all peeps who exercise and especially runners \u2013 so listen up runners!<\/p>\n

How to do a FIERCE IT Band Stretch:<\/h3>\n

STEP 1. Seated on your booty stretch both legs out in front of you and first things first, relax!<\/p>\n

STEP 2. Bend your right leg in towards your body and take your left hand over your right foot grabbing the outside edge of your right foot \u2013 think hand over laces or top of foot.<\/p>\n

STEP 3. Hold tight and straighten your leg out in front of you as straight as possible and then pull it across you\u2019re your body towards your left leg.<\/p>\n

STEP 4. Inhale and lift your leg a little higher, exhale and bring it a little further across your body.<\/p>\n

STEP 5. Stay here for at least 5 breathes or a max of 2 minutes to really go deep!<\/p>\n

STEP 6. Switch sides and repeat<\/p>\n

For chicks with super tight hamstrings, (like if you can\u2019t straighten your leg out to go a little deeper), try this alternative:<\/p>\n

1.\u00a0 Follow all above steps except instead of grabbing your foot and straightening your leg out in front of you, place the foot outside your opposite leg.<\/p>\n

2. Pull your knee in towards your chest.<\/p>\n

3.\u00a0 Keep your foot off the ground if possible and even try cradling your calve muscle in your forearms to go a little deeper.<\/p>\n

So try this one out chicks especially after a long day of holiday shopping or after an awesome Bootcamp workout with us (that you can sign up for on Dec 3!)<\/a>\u2013 trust me in the end you and your IT Band will thank meJ
\nAmanda xo<\/p>\n","protected":false},"excerpt":{"rendered":"

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