Exercises while on the Road
Fitness for Travelers
Excited about your vacation? Even though traveling is fun, getting to your vacation destination-whether by plane, train, automobile-often involves lengthy periods of sitting. Hours of sitting associated with air travel-first in the airport lounge & then on the plane can leave you tight before your vacation has even started!
To help you prevent some of the problems associated with inactivity while traveling, L. Leiber, has been kind enough to offer some tips.
Seated Exercises
What can you do when you find yourself in the captivity of an airport lounge? Try some of these exercises for improved posture.
Place feet flat on floor, parallel, a few inches apart.
Sit up straight.
Take your hips to the neutral position. Do this by bringing it vertical.
Push your shoulders down, away from your ears.
Breathe in, and on exhalation, draw in abdominals, engaging the core. Return to this position between each seated exercise.
Figure four stretching. Do this by placing your ankle on your opposite knee. Lean forward until you feel a deep stretch on the outsie of the hips. Repeat on the other side.
Seated twists. While keeping a tall posture reach to the back of your chair and hold without letting your knees or hips rotate. When you exhale, allow your body to go farther into the stretch. Do not perform this move if you have disk issues.
Shoulder Shrugs & Rolls. Inhale and lift shoulders up to your ears. Exhale as you push your shoulders back and down, open your chest & let your shoulder blades move together. Continue to push your shoulders down and back. Repeat this exercise three to five times.
Neck Stretch. With chin slightly tucked, let right ear drop toward right shoulder. Hold stretch for 3-4 breaths, letting weight of head stretch left side of neck. Gently release stretch and repeat on other side.
Rock a Bye-Baby. With your right hand on your opposite elbow and left hand on your right elbow and with folded arms, draw your right elbow as far as possible toward the right side and feel the stretch on the outside of left shoulder. Repeat two to three repetitions on both sides.
While Standing: Waiting to clear airport security is just the first of many times travelers stand in line in the course of a trip. Make good use of any waiting time with these standing exercises.
Footwork. Stand with feet parallel, 2-3 inches apart, balancing weight equally on both feet. Come up onto balls of feet, and slowly lower heels to floor, keeping weight centered. Repeat 8-1 0 times.
Prancing. Use same position as described above. Come to balls of feet. Lower a single heel toward the ground and be sure to keep the other heel elevated. Repeat this exercise twelve to fifteen times.
Knee Raise. Keeping hips level, raise one knee until thigh is parallel to floor. Maintain neutral spine, and balance in this position 15-30 seconds. Place foot back on floor and repeat balance on other side. (You can also balance on standing leg, slowly raising and lowering knee, touching toe to floor.)
Spine-Roll. Bring your chin toward your chest and slowly roll come down one section of your back at a time until you've rolled forward, back arched. Keep your knees bent slightly throughout the movement and slowly come back to a full standing position. Repeat for 4-5 repetitions. - 17268
Excited about your vacation? Even though traveling is fun, getting to your vacation destination-whether by plane, train, automobile-often involves lengthy periods of sitting. Hours of sitting associated with air travel-first in the airport lounge & then on the plane can leave you tight before your vacation has even started!
To help you prevent some of the problems associated with inactivity while traveling, L. Leiber, has been kind enough to offer some tips.
Seated Exercises
What can you do when you find yourself in the captivity of an airport lounge? Try some of these exercises for improved posture.
Place feet flat on floor, parallel, a few inches apart.
Sit up straight.
Take your hips to the neutral position. Do this by bringing it vertical.
Push your shoulders down, away from your ears.
Breathe in, and on exhalation, draw in abdominals, engaging the core. Return to this position between each seated exercise.
Figure four stretching. Do this by placing your ankle on your opposite knee. Lean forward until you feel a deep stretch on the outsie of the hips. Repeat on the other side.
Seated twists. While keeping a tall posture reach to the back of your chair and hold without letting your knees or hips rotate. When you exhale, allow your body to go farther into the stretch. Do not perform this move if you have disk issues.
Shoulder Shrugs & Rolls. Inhale and lift shoulders up to your ears. Exhale as you push your shoulders back and down, open your chest & let your shoulder blades move together. Continue to push your shoulders down and back. Repeat this exercise three to five times.
Neck Stretch. With chin slightly tucked, let right ear drop toward right shoulder. Hold stretch for 3-4 breaths, letting weight of head stretch left side of neck. Gently release stretch and repeat on other side.
Rock a Bye-Baby. With your right hand on your opposite elbow and left hand on your right elbow and with folded arms, draw your right elbow as far as possible toward the right side and feel the stretch on the outside of left shoulder. Repeat two to three repetitions on both sides.
While Standing: Waiting to clear airport security is just the first of many times travelers stand in line in the course of a trip. Make good use of any waiting time with these standing exercises.
Footwork. Stand with feet parallel, 2-3 inches apart, balancing weight equally on both feet. Come up onto balls of feet, and slowly lower heels to floor, keeping weight centered. Repeat 8-1 0 times.
Prancing. Use same position as described above. Come to balls of feet. Lower a single heel toward the ground and be sure to keep the other heel elevated. Repeat this exercise twelve to fifteen times.
Knee Raise. Keeping hips level, raise one knee until thigh is parallel to floor. Maintain neutral spine, and balance in this position 15-30 seconds. Place foot back on floor and repeat balance on other side. (You can also balance on standing leg, slowly raising and lowering knee, touching toe to floor.)
Spine-Roll. Bring your chin toward your chest and slowly roll come down one section of your back at a time until you've rolled forward, back arched. Keep your knees bent slightly throughout the movement and slowly come back to a full standing position. Repeat for 4-5 repetitions. - 17268
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